What are the stages of stress?

The stages of stress, according to Selye's model, are alarm, resistance, and exhaustion.

Understanding the Stages of Stress

Stress is a physiological response that our bodies undergo when confronted with demanding or challenging situations. Selye's General Adaptation Syndrome (GAS) model describes how we react to stress over time. This model breaks down the stress response into three distinct stages, which are crucial to understanding how stress affects us and how to manage it effectively.

Stage 1: Alarm

The initial stage is the alarm stage. This is our body's immediate response to a perceived threat or stressor. Think of it as the "fight or flight" mode.

• What happens:
  • Our heart rate increases.
  • Adrenaline and cortisol are released into the bloodstream.
  • Our senses become heightened.
  • We may feel a sense of anxiety, fear, or tension.
• Example: Imagine you're about to give a big presentation. Your heart might start pounding, and you might feel shaky or sweaty. This is the alarm stage in action.
  • This is a short-term reaction to stress.

Stage 2: Resistance

If the stressor continues, we enter the resistance stage. Our body tries to adapt and cope with the ongoing stress.

• What happens:
  • The body begins to repair and maintain bodily systems
  • Stress hormone levels stabilize (though still higher than normal).
  • Our body tries to find a new state of equilibrium.
  • We may appear to be managing well, but our resources are still being heavily taxed.
• Example: Continuing with the presentation example, if you have been practicing, you are in the resistance phase, trying to control your nerves and perform your best.
  • This stage can be long lasting.

Stage 3: Exhaustion

Finally, if the stressor is prolonged or the body cannot adapt, we reach the exhaustion stage. This is when our resources are depleted, and we become vulnerable to negative health outcomes.

• What happens:
  • The body's resources are severely depleted.
  • We may experience physical, emotional, and mental breakdown.
  • Our immune system may weaken, making us prone to illness.
  • We may feel intense fatigue, anxiety, and even depression.
• Example: If you consistently find yourself working on a demanding project without enough rest, you could eventually reach the exhaustion phase, which could lead to physical health issues or mental burnout.
  • This is the most harmful stage of stress.

Practical Insights and Solutions

Understanding these stages can help us better manage stress.

• Early recognition: Being aware of the alarm stage can help us implement stress-reducing techniques before things escalate.
• Resource management: Recognizing the resistance stage helps us make conscious decisions to conserve energy and manage stress effectively.
• Seeking help: If you find yourself chronically experiencing stress, it's essential to seek professional help to avoid the exhaustion stage.

Here are some solutions for managing stress:

• Practice mindfulness and meditation.
• Get regular exercise.
• Maintain a healthy diet.
• Ensure you get enough sleep.
• Talk to someone about your feelings.

Stage	Description	Body's Reaction	Example
Alarm	Immediate response to stressor.	Increased heart rate, adrenaline release	Sudden unexpected event.
Resistance	Body tries to adapt and cope with stress.	Stabilized stress hormones but still elevated	Long-term project, maintaining a stressful lifestyle.
Exhaustion	Body's resources are depleted after prolonged stress.	Physical, emotional, mental breakdown, illness.	Burnout due to prolonged work hours without sufficient rest or stress management.