Stages of Stress: Alarm, Resistance and Exhaustion Explained with Examples

Stress is an inevitable part of life, but it can be overwhelming most of the time. During stress, our body triggers a series of physical and psychological responses aimed at helping us cope with the incoming threat or challenge. Hans Selye, a renowned medical researcher, discovered that our body undergoes three stages during stress; he named it the ‘General Adaptation Syndrome (GAS)’. These three stages are the alarm stage, the resistance stage, and the exhaustion stage. Understanding these stages is a crucial part of stress management, as it helps us recognize how stress impacts the body in both physical and psychological ways. This article explores all three stages of the stress response in depth.

Understanding The Alarm Stage

When faced with a stressful situation, be it physical or psychological, the stress response system in the body is activated. The first stage of the stress response cycle is the alarm stage. During the alarm reaction stage, a distress signal is sent to the brain’s hypothalamus. The hypothalamus then triggers the release of hormones called glucocorticoids. These glucocorticoids then trigger the release of other hormones, such as cortisol (also known as the stress hormone) and adrenaline. Adrenaline provides energy, making the heart beat faster and the blood pressure rise. At the same time, blood sugar levels increase. All these changes are aimed at preparing the body for any upcoming threat or danger. You may be familiar with the term ‘fight or flight response’, which is the body’s natural response to stress and is important to protect you and help you escape from a dangerous situation. This fight-or-flight response is the result of bodily changes that occur in the alarm stage.

Bodily Changes That Occur During the Alarm Stage

1. Stress hormones like cortisol and adrenaline are released so that the body feels energised and is prepared for quick action
2. The nervous system becomes more alert, leading to heightened awareness. Heightened awareness is necessary for evaluating the threat or situation and responding effectively
3. The heart beats faster during this stage to pump more blood, delivering oxygen and nutrients to vital organs and muscles. This prepares the body for physical exertion and enhances its overall performance.
4. Other bodily changes, such as tensed muscles, trembling, and dilation of pupils, also occur simultaneously

Let’s understand the alarm stage with an example. Imagine you are in an exam hall about to write a very important exam. You start having symptoms such as a raised heartbeat, trembling, and sweaty palms, and you start feeling jittery. This is probably a sign that your body is in the alarm stage of its stress response.

Why is The Alarm Stage Important?

The fight or flight response in the alarm stage is crucial for our protection. Higher hormone levels at this stage offer benefits by boosting our energy and sharpening our concentration, enabling us to focus on tackling the situation effectively. The alarm stage isn’t harmful if the stressful situation goes away in a short time. However, if the stressor lasts for a long time, the body may enter resistance and exhaustion stages, putting us at risk of various physical and psychological issues.

What Happens in the Resistance Stage?

The resistance stage is the second phase in our body’s response to stress. In this stage, the body actively works to counter the physiological changes that happen during the initial alarm stage. It can even be considered a repair stage after the initial shock of the stressful event. If the stressful event is no longer present, heart rate, hormone levels, etc. will slowly start returning to normal levels. However, if the stressor remains unresolved for a long time, the body is likely to remain in the alert stage for an extended period. Thus, the body will find it difficult to return to normal levels of functioning. It will keep producing high amounts of stress hormones, and the heart rate or blood pressure is likely to remain elevated as well. This prolonged exposure to stress will lead the body and mind towards the final stage of the response cycle, which is exhaustion. Long-term high-stress levels can negatively impact the functioning of the immune, digestive, cardiovascular, sleep, and reproductive systems, leading to symptoms such as:

• Consistent feelings of worry and frustration
• Irritability
• Difficulty in Concentration
• Changes in Appetite
• Low energy levels
• Body aches or rashes
• Sleeplessness or nightmares
• Difficulties in decision-making

Let’s understand the resistance stage with an example: Imagine you have been dealing with work pressure for a long time. Initially, you try to manage the pressure by managing your time, getting help, and staying focused. Even though you might seem fine on the surface, your body is still handling stress behind the scenes. You might find it difficult to stay focused or manage your emotions, leading to irritability. You might also find it difficult to switch off from work to engage. These are a few indicators that the body is in the resistance stage of its stress response cycle.

Why is the Resistance Stage Important?

As discussed before, the resistance stage falls between the alarm and the exhaustion stage. It is a crucial stage in the stress response cycle, as the body begins to recover in this phase if the stressor is no longer present. Secondly, the resistance stage provides an opportunity for implementing healthy coping mechanisms. Engaging in activities such as exercise, taking breaks, and seeking support during this phase can help manage the negative effects of stress. Thus, effectively managing the resistance stage can help avoid exhaustion and promote overall health and well-being.

What Happens In The Exhaustion Stage?

The exhaustion stage is the final stage of the body’s response to stressful situations. It is usually a result of prolonged and unaddressed stress. After the initial alarm reaction and the subsequent resistance stage, where the body attempts to adapt to stressors, the exhaustion stage occurs when the body’s physical, emotional, and mental resources are completely depleted and the body is tired to the point where it is no longer in a position to cope with any stress. It is a phase where the body and mind, stretched to their limits, struggle to cope with persistent stressors.

Some symptoms of exhaustion are:

• Feeling tired very easily and the tiredness continues even after resting
• Disturbance in sleep schedule, sleeping more or less than usual
• Feeling emotionally overwhelmed and increased irritability
• Difficulty in concentration and decision-making
• Going through depression or anxiety
• Feelings of inability to cope

Let’s understand the exhaustion stage with an example. Imagine you are a corporate employee working in a high-pressure environment. Initially, you handle stress well and with a strong sense of responsibility. However, as this continues for a long time, you feel persistently fatigued, struggle to concentrate, and find yourself emotionally drained. Your body seems to be feeling low on energy and resources. All these are signs that your body has reached the exhaustion stage of its stress response cycle.

How To Recover From Exhaustion Stage?

Recovering from exhaustion is tough and often requires consistent effort. However, it is critical to take steps to deal with exhaustion so that the long-term side effects of stress can be avoided. A few ways to deal with exhaustion are:

• Acknowledge

The first step to dealing with exhaustion is to realize and accept that you are feeling exhausted. Many times, people continue to work even at exhaustion, leading to long-term negative consequences.

• Find a Balance

Start by looking at your current schedule to see if it is overloaded with work. Mindfully schedule some time in the day to take a rest, and also schedule time for activities that help you relax. Practice setting boundaries at work when necessary. Consider taking a break from work if required.

• Self-Care

Embrace self-care practices that nurture overall well-being. Schedule time for daily exercise and start paying attention to your diet while adopting a healthy sleep schedule that makes you feel refreshed in the morning.

• Professional Support

If you are unable to cope with stress, it might be helpful to consult a healthcare or mental health professional. Mental health professionals can help you identify the root cause of stress while also providing stress-management techniques.

Conclusion

The three stages of stress—alarm, resistance, and exhaustion—offer valuable insight into how our body responds to challenges. The alarm stage is a natural and adaptive response that prepares the body to face challenges, while the resistance stage provides an opportunity for the body to recover and implement healthy coping mechanisms. The exhaustion stage, however, is a critical phase that demands attention and proactive intervention. By recognizing the signs of physical and emotional fatigue early on, individuals can take steps like relaxation, seeking help, and adopting stress management strategies to avoid burnout. Ignoring these signs can lead to long-term physical and psychological consequences, making it essential to address stress at every stage. Feeling exhausted and want to know how you can recover from burnout? Click here to read our article on spotting and recovering from burnout

References:

General adaptation syndrome: What it is, stages, and examples. (2017, November 28). Medical News Today. https://www.medicalnewstoday.com/articles/320172 General Adaptation Syndrome: Your Body’s Response to Stress. (2017, May 1). Healthline. https://www.healthline.com/health/general-adaptation-syndrome How the Body Reacts to Stress. (n.d.). Verywell Health. Retrieved January 19, 2024, from https://www.verywellhealth.com/general-adaptation-syndrome-overview-5198270 How to recover from burnout: Strategies to try and seeking help. (2023, August 3). Medical News Today. https://www.medicalnewstoday.com/articles/recover-from-burnout What Is General Adaptation Syndrome? (2023, August 28). Psych Central. https://psychcentral.com/stress/general-adaptation-syndrome