The First Steps to Breaking Free (Without Burning Out Doing It)

Leticia Francis Author

Tired of surviving on autopilot? This issue breaks down how to start healing without the overwhelm. One small step at a time—no guilt, no burnout.

I know you.

You’re the one who holds it all together.
The one who shows up, no matter how drained you are.
The one who never lets them see you sweat—even when you’re suffocating inside.

You don’t break.
You don’t fall apart.
You don’t ask for help.

Because who else is going to do it if you don’t?

Who else is going to make sure the kids are okay?
Who else is going to handle the deadlines, the bills, the never-ending to-do list?
Who else is going to keep life moving forward when no one else seems to have their shit together?

You?

You don’t have time to slow down.
You don’t have time to fall apart.
You don’t have time to feel.

So, you do what you’ve always done.

You push through.

You survive.

Even when you’re exhausted.
Even when you don’t recognize yourself anymore.
Even when you know—deep down—that this isn’t sustainable.

But here’s the truth that no one tells you:

Survival mode is not a personality trait. It’s a trauma response.

And it’s killing you.

What Survival Mode Really Is (And Why You’re Stuck In It)

Survival mode is not just being busy.
It’s not just being stressed.
It’s not just being tired.

It’s your brain and body being stuck in crisis mode—even when the crisis is over.

It’s waking up every day in fight-or-flight.
It’s being constantly exhausted but unable to rest.
It’s feeling disconnected from yourself, your dreams, and your emotions.
It’s making decisions based on what will hurt the least, not what will fulfill you the most.

Survival mode lies to you.

It tells you that slowing down is dangerous.
It tells you that if you stop, everything will fall apart.
It tells you that rest is for people who don’t have responsibilities.
It tells you that you don’t have a choice.

But you do.

And today?

I’m going to show you the first steps to breaking free.

Not with some “just practice self-care” nonsense.
Not with some “just change your mindset” advice.
Not with some “just be grateful” bullshit.

Real, practical, no-BS steps to help you finally escape the cycle—without getting overwhelmed in the process.

Because you’re not just tired.
You’re done.

And you’re ready for something more.

Step 1: Acknowledge That You’re In Survival Mode

I know.

You don’t want to admit it.

Because admitting it means confronting the reality that you’ve been operating in crisis mode for years.

That your brain has been rewired by trauma.
That your body has been holding stress longer than it was ever meant to.
That your normal is actually a life that is draining the life out of you.

But here’s the thing:

You cannot change something you refuse to acknowledge.

You cannot break free from survival mode if you’re still trying to convince yourself that this is just how life is.

So, start here:

Say it out loud.

"I am in survival mode, and I don’t want to live like this anymore."

Let the truth settle in.

Not to shame yourself.
Not to guilt yourself.
But to recognize that this is not your fault—but it is your responsibility to change it.

Step 2: Stop Adding More to Your Plate (Right Now)

Listen to me.

You cannot heal if you are still operating at max capacity.

You cannot expect to break free from survival mode while simultaneously saying yes to everything and everyone.

So, before you do anything else—before you try to “fix” your life—stop.

Literally. Stop.

• Stop saying yes out of guilt.

• Stop overloading your schedule.

• Stop treating yourself like a machine that doesn’t need rest.

You have to make space for healing before you can actually heal.

So today, I want you to take one thing off your plate.

Not ten. Not five.
Just one.

Cancel the meeting.
Say no to the favor.
Give yourself permission to do less.

Because you will never break free from survival mode if you don’t stop feeding it.

Step 3: Regulate Your Nervous System (Before You Try to “Fix” Your Life)

This is where most people get it wrong.

They think breaking free from survival mode means changing their circumstances first.
Getting a new job. Ending the relationship. Making some huge life-altering decision.

And sometimes, yes—big changes are necessary.

But you cannot make clear, aligned, empowered choices when your nervous system is still in a trauma response.

Right now, your body is operating in constant fight-or-flight.
Your nervous system is running the show.

So before you try to fix everything, you need to get your body out of panic mode.

Here’s how:

✔ Deep Breathing (Even for Just 60 Seconds)
Slow, deep breaths tell your brain: We are not in danger.
Try box breathing—inhale for 4, hold for 4, exhale for 4, hold for 4.

✔ Ground Yourself in the Present
Place your feet on the floor. Feel something solid. Remind yourself that right now, in this moment, you are safe.

✔ Move Your Body (Without Pressure)
You don’t need to hit the gym for two hours. Just move. Walk, stretch, shake it out.

✔ Reduce Stimulation
Turn off notifications. Sit in silence for a few minutes. Give your nervous system a break.

✔ Prioritize Sleep
Not just any sleep. Real, deep, quality sleep. The kind where your body actually gets a chance to reset.

This is the foundation.

Because you cannot heal when your body still thinks it’s at war.

Step 4: Reconnect With Yourself (Because You’ve Been Ignoring You for Too Long)

Here’s the hardest part.

Once your body starts to slow down, once you finally create space, once you’re no longer drowning in busyness...

The emotions will come.

The ones you’ve buried.
The ones you’ve numbed out.
The ones you’ve ignored because who has time for feelings when there’s sht to get done?*

And that?

That’s when the real work begins.

So, ask yourself:

• What do I actually want?

• What do I actually need?

• What would I do if I wasn’t afraid of disappointing people?

You’ve spent so long living for everyone else.

It’s time to come back to you.

Are You Ready to Take the First Step?

Breaking free from survival mode isn’t about fixing everything overnight.

It’s about choosing—every single day—to do something different.

To stop overloading yourself.
To stop operating from crisis mode.
To start listening to yourself—maybe for the first time in your life.

This is your chance.

Your moment.

Your permission to finally choose you.

Drop a comment and tell me: What’s the first step you’re taking today?

And if you’re ready for real support, join the Survival Mode Exodus Membership.

Because you are not meant to just survive.

You are meant to thrive.

And it’s time.