Survival mode is a state in which our body and mind operate when we are under significant stress or pressure. It can be difficult to function effectively in this state, and it can have negative effects on both our mental and physical health.

When we are worried, stressed, or anxious our bodies notice and our brain responds by turning off our thinking brain and switching on our survival brain. This means that the ability to make rational decisions, empathize with others, engage in self-reflection, and recall information is reduced.

Fight, Flight, and Freeze Modes

Fight, flight, and freeze are three instinctual responses that we humans and other animals experience when faced with a perceived threat or danger. These responses are designed to help us survive by preparing the body to react quickly to potential danger but it’s not meant for long periods of time.

If we stay in survival mode too long it can have a negative impact on our well-being.

1. Fight: The fight response is a natural reaction to perceived threats, where the body prepares for confrontation. It involves increased heart rate, rapid breathing, and a surge of adrenaline, which can lead to an aggressive response.
2. Flight: The flight response is a natural reaction to perceived threats, where the body prepares to escape from the danger. It involves increased heart rate, rapid breathing, and a surge of adrenaline, which can lead to a rapid retreat or fleeing from the situation.
3. Freeze: The freeze response is a natural reaction to perceived threats, where the body prepares to stay still and avoid detection. It involves a pause in movement, decreased heart rate, and a decrease in breathing, which can lead to a state of paralysis or immobility.

So, Here are five ways to get out of survival mode:

1. Identify triggers and manage them: Identify the triggers that put you into survival mode and learn to manage them. This can involve setting boundaries, saying no to requests, and asking for help when needed.
2. Practice mindfulness: Mindfulness practices such as meditation or breathing exercises can help you stay present and calm in the face of stress.
3. Reframe negative thoughts: Negative thoughts can exacerbate survival mode. Try to reframe them into positive, constructive thoughts that can help you stay motivated and focused.
4. Set achievable goals: Setting achievable goals can help you feel more in control and reduce feelings of overwhelm. Break larger tasks into smaller, more manageable steps.
5. Prioritize self-care: Self-care activities such as exercise, meditation, and spending time with loved ones can help reduce stress and promote relaxation.

Getting out of survival mode is not always easy, but with these five strategies which I personally use to calm my nervous system, you too can take steps to reduce stress, prioritize self-care, and improve your overall well-being.

Remember to be patient and kind to yourself, and seek help if needed.

With Love,

Jessi Mawi

It was a month ago when I finally learn to love Mother Earth and what She has to provide for us humans. After all, we humans belong to Her, and trust that She will do everything in her power to get you back to yourself.

We will just have to reconnect ourselves back to Her roots, especially when we feel lost in life. That to me is reconnecting myself back to the water, the soil, and the air.

N-A-T-U-R-E; Six little words that saved my life.

I went through a very difficult time in my life in the past few months & I wish no one has to go through what I went through. Anxiety and Depression; you name it I have gone through it.

But, I am grateful for those experiences which now help me see what is important in life.

“And once the storm is over, you won’t remember how you made it through, how you managed to survive. You won’t even be sure, whether the storm is really over. But one thing is certain. When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about.”
― Haruki Murakami

So, here is how spending time in nature has become a huge part of my self-care.

Nature to me is the water, the soil, and the air.

The Water

Spending time in nature and soaking myself in natural bodies of water such as lakes, rivers, and oceans, can have a positive impact on both my mental and physical health. Water is truly a healing source for our human soul.

It allows us to disconnect from the stresses of everyday life and connect with the natural world, which can promote relaxation, calmness, happiness, and overall well-being.

The Soil

Spending time on the ground with bare feet and going hiking in nature helps me with both mental and physical health. Who doesn’t like sunshine and green scenery? (I didn’t but now I DO!)

Being one with nature can provide a sense of awe and wonder, and increase feelings of connection with the natural world. It has personally had a positive impact on my mood and reduced symptoms of depression.

It is such a blessing to feel the earth and soil on my feet. Little things which I never thought could change my life and the appreciation I have for the earth just keep increasing.

The Air

Breathe! Everyone said it but not everyone actually mindfully do it. I was one of those people. Yes, I am guilty …but now, learning to breathe mindfully daily changes my perception about simply being alive, and never been more excited to wake up every day just to breathe fresh air.

It has helped me improve my sleep quality and duration by promoting relaxation and reducing my overall stress level.

I now look forward to the morning when I will be able to breathe mindfully and meditate…

I am grateful for my mornings. For sure!

Overall, nature allows us to cultivate a sense of inner calm, better manage stress and difficult emotions, and improve focus and cognitive function. By spending more time in nature, we can improve our overall well-being and quality of life.

So, now, I dare you to try it. Put yourself out there for a week first and watch the magic happen.

Consistency is key to happiness.

With Love,

Jessi Mawi

It was also very hard for me to accept that someone I look up to turns out to be the one to give me that experience. But, it is better late than never to start taking care of yourself. So, Read on….

Covert narcissistic abuse refers to a subtle pattern of controlling, manipulative, and hurtful behaviors performed by someone who lives with narcissistic personality disorder (NPD). Not everyone with a narcissistic personality engages in abusive behaviors.

Covert narcissistic abuse can be difficult to recognize because it often occurs in subtle ways that are not as overt as other forms of abuse. Sometimes, it can be from your inner circle people, your family members, friends, and people you cherish.

However, there are some common signs that can indicate that you are experiencing covert narcissistic abuse:

1. Gaslighting: The abuser manipulates your perception of reality, making you question your memory, perception, and sanity. They may deny things they said or did, blame you for their behavior, or twist the truth to suit their own needs.
2. Emotional manipulation and control: The abuser may use guilt, shame, or pity to make you feel responsible for their emotions and behavior. They may use compliments and flattery to make you feel dependent on their approval and validation.
3. Isolation: The abuser may discourage you from spending time with friends and family members, or they may isolate you from others by making you feel like no one else could understand or love you like they do.
4. Emotional neglect: The abuser may ignore or dismiss your feelings and needs, making you feel like your emotions and experiences are not valid or important.
5. Passive-aggressive behavior: The abuser may use indirect or subtle forms of aggression, such as sarcasm, backhanded compliments, or giving silent treatment.
6. Lack of empathy: The abuser may have a lack of concern or empathy for your feelings and needs. They may dismiss or invalidate your emotions, or they may use them against you to manipulate and control you.

Getting out of covert narcissistic abuse can be a difficult and painful process, and it is common to experience post-traumatic stress symptoms as a result of the abuse.

Here are some common signs of post-traumatic stress after getting out of covert narcissistic abuse include:

1. Anxiety: You may feel anxious or on edge, even in situations that are not threatening. You may have trouble relaxing or sleeping.
2. Depression: You may feel sad, hopeless, or lose interest in activities that you used to enjoy. You may feel guilty or ashamed about what happened to you.
3. Flashbacks: You may have vivid memories or nightmares of the abuse, making you feel like you are reliving the experience.
4. Avoidance: You may try to avoid people, places, or things that remind you of the abuse. You may also avoid talking about the abuse or your feelings.
5. Hypervigilance: You may be easily startled, have a heightened awareness of your surroundings, and be on guard for any signs of danger.
6. Emotional numbness: You may feel disconnected from your emotions or have a hard time feeling anything at all.

Healing from covert narcissistic abuse can be a challenging and ongoing process, but it is possible with the right support and strategies.

Here are some tips for healing from covert narcissistic abuse:

1. Seek professional help: A mental health professional or trained counselor can help you work through the emotional and psychological effects of the abuse. They can provide support and guidance as you navigate the healing process.
2. Practice self-care: Self-care activities, such as exercise, healthy eating, and mindfulness practices, can help you manage stress and promote healing.
3. Set boundaries: Setting healthy boundaries can help you establish control over your life and relationships. This may involve limiting contact with the abuser, setting limits on what you will tolerate, and prioritizing your own needs.
4. Connect with support systems: Surround yourself with people who care about you and can provide emotional support. Joining a support group can also be helpful in connecting with others who have experienced similar situations.
5. Educate yourself: Learn more about covert narcissistic abuse and its effects. This can help you understand what you went through and provide insights into the healing process.
6. Practice forgiveness: Forgiveness can be a powerful tool in the healing process. This doesn’t mean excusing the abuser’s behavior, but rather releasing yourself from the anger and resentment that can keep you stuck in the past.

Remember, healing from covert narcissistic abuse is a process that takes time and effort. Be patient with yourself and trust the process. With the right support and strategies, it is possible to move forward and create a healthy, fulfilling life.

I personally went for counseling myself and educate myself on the topic by reading books, listening to experts, and spending more time with my family and loved ones. Those have helped me tremendously with getting myself back on track and start taking care of my post-traumatic experiences.

It takes time to recover and heal from such psychological abuse but trust me there is hope. I have never felt better ever since.

Yes, you will smile again. You will laugh again. You will learn to love again.

Most importantly, you will learn to love yourself more than ever.

That to me is a win.

So, you, my dear, is the warrior yourself for being so strong and you are never alone in this.

With Love,

Jessi Mawi

A little background story of mine:

I have dealt with depression and anxiety for about 5 months and now, I am at day 35 where I finally feel like myself again. So, I thought I had shared 3 Self-care habits that help me come home to myself in a short period of time.

Self-care is an essential aspect of maintaining our physical, emotional, and mental well-being. Taking care of ourselves helps us to recharge, refocus, and reconnect with our inner selves. Here are three self-care habits that have helped me come home to myself in a short period of time:

1)Mindful Breathing & Meditation: One of the simplest yet most effective self-care practices is mindful breathing. By paying attention to our breath, we can calm our minds and reduce stress and anxiety. I like to take a few minutes each day to focus on my breath and observe the sensation of air flowing in and out of my body. I sometimes like to listen to a guided meditation as I do this. It helps me to become more present at the moment and reconnect with my inner self.

2) Daily Exercise & Sunbathing: Daily exercise and sunbathing can provide many benefits, including improved vitamin D levels. By incorporating these activities into our daily routine, we can support our overall health and well-being. It’s essential to talk to your healthcare provider before starting any new exercise routine and to always practice sun safety when spending time outdoors but really, the sun saved my day. My overall mood improved.

3)Journaling: As an individual, I have found that journaling has been incredibly beneficial for my mental health and well-being. One significant way that journaling has helped me is by providing an outlet for expressing my thoughts and feelings in a safe and private space. By writing down my experiences, I have been able to gain clarity and perspective on my emotions, which has helped to reduce stress and anxiety.

Additionally, journaling has helped me to identify patterns and themes in my life, which has allowed me to better understand myself and my behaviors. I can also challenge my negative thoughts as I write them down. This increased self-awareness has enabled me to make better decisions and take actions that align with my goals and values. Overall, journaling has been a powerful tool for enhancing my self-reflection, personal growth, and overall well-being.

‘’Self-care is how you take your power back.’’ — Lalah Delia

So, Dear you,

When in doubt, remember to ‘’Always Come Home to Yourself.’’ You are where everything begins.

With love,

Jessi Mawi