The Three Stages Of Stress By Hans Selye And How To Cope

Many of us find it difficult to cope with stress. Feeling pressure to meet a deadline, juggling tasks at home, experiencing relationship conflicts, or struggling with symptoms related to health challenges are typical stressors. While it's important to understand what triggers your stress, learning how it affects your body may give new insight on how to handle it. Did you know stress affects the body in stages? Let's explore the stages of stress, along with healthy tips that may help you find relief.

Understanding the three stages of stress

The three stages of stress are part of a scientific concept known as general adaptation syndrome (GAS). Vienna-born scientist Hans Selye was the first to study elements related to GAS. Hans Selye identified these stages as part of a process the body goes through when stress occurs, which produces mental and physical effects. These effects are part of the body's form of defense.

Three stages of stress in the general adaptation syndrome by Hans Selye

The three stages of stress include alarm, resistance, and exhaustion.

1. Alarm stage - Fight or flight response

The first stage of general adaptation syndrome (GAS) is your body’s immediate reaction. Virtually anything that an individual perceives as threatening, worrisome, or dangerous can trigger the response, and each person has different levels of tolerance and sensitivity. 

In this phase, you may notice effects like an increased heart rate, sweating, nervous fidgeting, and feeling tense, anxious, worried, or scared as your body engages in fight-or-flight to react to the cause of your stress. The sympathetic nervous system is stimulated, and biological changes like an increased heart rate and blood pressure occur to prepare you to take action. This reaction is part of the innate human tendency towards a "fight or flight" response, which causes a burst of adrenaline through our system to prepare us to address a threat.

2. Resistance - Stress response

The second stage of general adaptation syndrome (GAS), or the stress response, is when our bodies attempt to return to a normal balance, counteracting the "alarm" response in the first stage. Generally, when you enter the resistance stage, you'll begin to feel calmer. The parasympathetic nervous system begins to bring down the heart rate, your body's physiological functions return to normal, and you can better focus on attending to the source of the stress. 

In this phase of general adaptation syndrome (GAS), however, you may think you’re ready to take on more stress, or you may get the impression the threat has passed because the sense of urgency is reduced. But if the cause persists, the body can experience adverse effects. Fatigue, sleep disturbances, irritability, poor concentration, chronic anxiety, and other challenges may develop because the body is essentially still on alert but without the alarm bells ringing.

3. Exhaustion - End of the stress response

The final stage of general adaptations syndrome is the exhaustion stage, which results from your body trying to combat stress for an extended period. Typically, in this stage of general adaptation syndrome, you find yourself feeling run down and having far less energy than normal. You may fall ill more easily, as your immune system can also weaken due to stress. This stage is a signal that your stress is severe. Long-term psychological changes can occur as well, potentially causing you to become depressed, sleep-deprived, and/or chronically anxious.

Stressful life events such as financial troubles, job loss, medical issues, and breakdowns in relationships may lead to chronic or long-term stress. Chronic stress may lead to a weakened immune system and increase chances of diabetes, heart disease, ulcers, viral infections, depression, and other potential effects of stress.

Stress management: Tips for coping

If you're experiencing bouts of the stress stages and find that this frequent fight-or-flight response is affecting your daily activities, there are various things you can try to find relief. Practicing these techniques regularly may also reduce chronic stress and your risk for heart disease, infections, depression, and other illnesses along with it.

Notice the stress signals and their phases in your body

First, take a moment to become aware of the signs of stress, and then accept that you need to take care of your mind and body. Notice if you're feeling tense, anxious, irritable, or worried. Are some of your behaviors changing, such as eating habits, alcohol consumption, or work performance? You might also make an assessment of your physical feelings and health, perhaps even getting a physical exam.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Adjust your thoughts

Making an effort to have positive thoughts about some aspects of your experience may help change your attitude and make whatever you're stressed about appear less daunting. Along with attitude changes, you may want to consider if you're being too self-critical or your goals are too high to achieve. You might also find it helpful to reassess your goals and work-life balance or reconsider your belief system regarding sources of stress. Also, try to be gentle with yourself and avoid critical self-talk. 

Help your body relax

Simple relaxation techniques can help you calm down and moderate the effect of the fight-or-flight response. For example, you might try taking slow, deep breaths whenever needed while focusing on how your body feels. Go for a walk while paying close attention to what you see and how your feet feel on the ground rather than focusing on what you're thinking. Give or receive a hug from a loved one. Try a relaxation video or audio track or read a book about stress management to learn new techniques that seem right for you.

Get more rest

Improve your sleep health by maintaining a regular sleep pattern whenever possible. Create a calming bedtime ritual to help you settle down and relax prior to bed. Avoid blue light from screens an hour before bedtime and leave your phone away from your bedside when possible. Avoid caffeine after noon and try a sleep-inducing tea before bedtime, such as chamomile.

Shift your focus

If what you're stressed about is out of your control, attempting to distract yourself can be an effective way of coping. Try meeting up with a friend, starting a new hobby, getting some work done around the house, or volunteering for a local cause. Sometimes, focusing on a positive activity helps take your mind off stressful situations. 

Getting professional support for managing stress

If you feel too stressed to manage things on your own, you might reach out for professional support. A trained mental health care provider like a therapist can help you address the root causes of your stress and develop healthy coping mechanisms for managing it. 

In many cases, you can choose between in-person and online therapy for stress management. If your schedule is too busy to fit regular in-office appointments or you would simply feel more comfortable speaking to a provider from home, you might explore online therapy. With a platform like BetterHelp, you can get matched and then meet with a licensed therapist from anywhere you have an internet connection. Research suggests that online therapy can be as effective as in-person care in many cases.