How Chronic Stress Keeps Your Body Stuck in Survival Mode—and What You Can Do About It

Stress is a constant companion for many people today.

Unlike brief moments of tension in the past, chronic stress often lingers, leaving the body trapped in a state of alert.

You might not feel stressed in the usual way anymore.

Instead, you feel drained, restless, and unable to bounce back even after rest.

This happens when your body stays stuck in the fight or flight response longer than it should.

What the Fight or Flight Response Means for Your Body

The fight or flight response is your body’s natural reaction to danger. It prepares you to either face a threat or escape from it. This reaction is meant to be quick and temporary. When it works as intended, your body switches on alert mode and then returns to calm once the danger passes.

Today, many people face ongoing pressures like work demands, poor sleep, or health problems. These keep the body in a constant state of readiness, even when there is no immediate threat. This means your nervous system stays activated, which can cause:

• Feeling tired but wired, especially in the morning

• Difficulty falling asleep or waking up during the night

• Persistent anxiety or a sense of being on edge

• Digestive discomfort such as bloating

• Relying on caffeine just to get through the day

  
  

These signs do not mean you are broken or weak. They show your body has been under stress for too long and needs support to recover.

Why Chronic Stress Uses Up Your Energy

Your adrenal glands play a key role in managing stress. They release hormones like adrenaline and cortisol to help you respond quickly. When stress is short, this system works well and then resets. But when stress lasts for weeks or months, your body shifts focus from healing to survival.

This shift explains why you might say:

• “I eat well but still feel exhausted.”

• “I take supplements but don’t see improvement.”

• “I’ve tried everything, so why do I feel stuck?”

  
  

Your body is not ignoring your efforts. It is prioritising coping mechanisms over recovery.

This means it uses energy to keep you alert rather than to repair and restore.

How to Support Your Body Without Adding More Pressure

Supporting your stress response means helping your body adapt rather than pushing it harder. Some herbs and nutrients have been used traditionally to calm the nervous system and reduce the constant stress load.

These do not force energy or mask symptoms.

Instead, they reduce the constant stress load so recovery can actually happen.

Examples include:

• Ashwagandha 

It has a long history of traditional use in people who feel:

• Tired but wired

• Run down, yet unable to switch off

• Flat during the day but alert at night

  
  

Rather than acting like a stimulant, it’s typically used to help the body tolerate ongoing stress more effectively.

Other herbs and nutrients sometimes used alongside or instead of ashwagandha include:

• Skullcap, often considered when stress shows up as tension or difficulty switching off

• Licorice, used selectively in people whose energy feels consistently low

• Certain ginseng varieties, chosen carefully for stamina rather than quick energy

• Magnesium, which supports relaxation and muscle function

• B vitamins, which play a role in energy production and nervous system health

  
  

It is important to match support to your body’s needs. What helps one person may not help another — and in some cases, can make things worse keeping you stuck in fight or flight mode.

Practical Steps to Break Free from Chronic Stress

Here are some ways to help your body move out of constant alertness and into recovery:

• Prioritize sleep: Create a calming bedtime routine and keep a consistent schedule.

• Practice gentle movement: Activities like walking, yoga, or stretching can reduce tension.

• Limit caffeine: Gradually reduce intake to avoid withdrawal but also reduce overstimulation.

• Mindful breathing: Simple breathing exercises can activate the body’s relaxation response.

  
  

By making small, consistent changes, you give your body the chance to reset and rebuild energy.

Understanding Your Body’s Signals Is the First Step

This isn’t about guessing or adding more supplements.

A better question is:

What is your body struggling to cope with?

If you want help working that out, you’re welcome to book a session or get in touch.

Just because you’re feeling like this now doesn’t mean you have to stay this way.

It usually means your body has been running in survival mode for too long.