Marlen Villegas Garcia, LCSW-A
When people think of strength, they often picture someone like Leon Kennedy, a fictional character who is calm under pressure, quick-thinking, and able to push through anything thrown his way. In Resident Evil, Leon’s survival relies on his ability to stay alert, make fast decisions, and expect the unexpected.
But here’s the part that is not talked about:
Living in constant “survival mode” comes at a cost.
So…. What Is Crisis Mode?
Crisis mode (or “survival mode”) is what happens when your brain perceives an ongoing threat, whether that threat is physical, emotional, or psychological.
This can look like:
- Always being “on edge”.
- Feeling like you have to handle everything yourself.
- Difficulty relaxing, even when things seem okay.
- Constantly problem-solving, fixing, or preparing for the worst.
In mental health terms, this relates to the fight or flight response trying to protect you. Just like Leon trying to protect Ashley and Grace.
When Survival Mode Becomes Your Default
The problem isn’t that we experience survival mode, it’s that for some people, it never turns off.
You might relate if you:
- Grew up in an unpredictable or unsafe environment
- Have experienced trauma or chronic stress
- Work in high-demand professions
Over time, your brain adapts by staying alert all the time.
Even when the situation or “game level” has changed, your body still acts like you’re in danger.
“High-Functioning” Does not equal “Being okay.”
From the outside, people in survival mode often look like they’re doing well:
- They are extremely reliable.
- They are independent.
- They react calmly during emergencies.
- They are often the ones that others lean on for help.
But inside, it can feel like:
- Exhaustion that doesn’t go away.
- Being emotionally numb or detached.
- It’s hard to ask for help.
- A sense of expecting the worst out of everything.
Being able to function in chaos is a skill, but it’s not the same as being at peace.
What Happens When the Crisis Slows Down?
This is something many people don’t expect.
When things finally do calm down, you might:
- Suddenly feel overwhelmed or emotional.
- Experience anxiety or irritability.
- Feel “off” without knowing why.
- Struggle to rest, even when you have the chance.
It’s like your system doesn’t know how to switch modes.
After running on adrenaline for so long, slowing down can actually feel uncomfortable. Like Leon pushing through the majority of the action in Resident Evil: Requiem, and once everything is calm, he notices the effects that the T-Virus has on his body.
Moving Out of Survival Mode
If you recognize yourself in this, the first and most important step is to understand that this is not an overnight fix, nor is it the goal to completely get rid of that survival mode. Instead, we focus on helping your nervous system learn the difference between what is safe and what warrants survival mode.
Some starting points include:
- Self-reflection: “Why am I always tense/alert?”
- Practice small moments of safety: Sitting in silence, deep breathing, stepping outside.
- Have patience with yourself: Things take time.
- Let others support you: You don’t have to carry everything alone.
You Don’t Have to Be the Lone Hero
Characters like Leon are often portrayed as handling everything on their own.
But real life doesn’t have to work that way.
Healing doesn’t mean losing your strength. It means:
- Give yourself space to establish safety and set boundaries.
- Prioritizing self-care. Something as simple as sleeping an extra 30 minutes.
- Building a strong support system (Find the Sherry to your Leon!!!)
If you’ve been in crisis mode for a long time, it can feel impossible to “slow down”, but
That doesn’t mean it’s impossible. It’s just your body’s way of showing it cares; it just needs a little support, and that’s okay!
Final thoughts
Acting calm under pressure, being quick-thinking, and being able to push through what life throws at us are great characteristics, but addressing our past traumas, acknowledging their effect on our lives, and starting the healing journey are all aspects of resiliency. A characteristic that is just as badass.
If you have been living in survival mode for a long time, you don’t have to figure your way out alone. Therapy can be a space where you can comfortably let go and find peace.
In sessions, we might focus on…
- Understanding your survival responses: Learning how your mind and body adapt to stress.
- Building self-awareness: Learning the difference between being in survival mode vs. when you are at ease.
- Learning and practicing grounding techniques: To help relax your body and bring you back to your senses.
- Processing past experiences: Exploring your past at your pace.
- Learning how to ask for help: Understanding that needing support from others is okay.
If this resonates with you, let’s get you scheduled. I’m ready whenever you are!
Working with me looks like…
What Working With Marlen Actually Looks Like
If you’ve ever left a therapist’s office feeling like you were being studied rather than seen, this is going to feel different.
My sessions aren’t stiff… there’s room for real humor and the occasional well-placed sarcasm. Healing doesn’t have to mean being serious every second. You can say exactly what’s on your mind (yes, even the words your mother told you not to say). Bring a meme. Reference your favorite show. Eat a snack.
But underneath all of that ease, you’ll find something steady: a therapist who is genuinely curious about you – not just your symptoms or your history, but the full, complicated, sometimes contradictory and messy person that we all can be.
Working with me looks like:
- Showing up without having to explain yourself perfectly first, and not always having to have the perfect word or best way to describe something
- Finally saying the thing you’ve never said out loud and being met without judgment
- Laughing sometimes, crying sometimes, and not having to perform either way
- Feeling like your therapist actually gets it – not just intellectually, but really
- Building skills that make sense for your life, not someone else’s
I give you the floor, with some occasional assistance steering the ship. I see you (unless you would prefer not to make eye contact then I can see .. the plant in the corner. If something falls outside what I know, I research it first and ask clarifying questions.
Whether you’re carrying something heavy, burned out from always putting everyone else first, or just tired of shrinking yourself to fit, this is a space where you don’t have to do that anymore.
You don’t have to have it all figured out to begin. You just have to show up.
About the Author
About Marlen Villegas Garcia, LCSW-A
Marlen Villegas Garcia (Mar-lenn VEE-ah-ges Gar-SEE-ah) is a Licensed Clinical Social Worker Associate based in Greenville, NC, offering compassionate, judgment-free therapy for adults navigating anxiety, trauma, OCD, body-focused repetitive behaviors (BFRBs). Marlen affirms and celebrates LGBTQIA+ and neurodivergent identities. She provides in-person sessions in Greenville and telehealth therapy across North Carolina.
Marlen holds a Master of Social Work (MSW) from Aurora University in Chicago, IL. Before entering the therapy room, she worked as a care manager supporting pregnant individuals in public health and as a social worker within the DSS system — experiences that gave her a grounded, real-world understanding of how complex life can be, and how deeply the systems around us shape us.
Her approach draws from Cognitive Behavioral Therapy (CBT), Motivational Interviewing, Strength-Based Interventions, Art Therapy, and Systemic and Sociocultural Awareness tailored to each person rather than pulled from a one-size-fits-all playbook.
She writes about anxiety, burnout, identity, body-focused repetitive behaviors, people-pleasing, and the quieter struggles that don’t always have easy names, because the people she works with deserve to see their experiences reflected and taken seriously.