Stress is part of life, but at a certain point, dealing with too much stress is unhealthy. That’s when the late stages of general adaptation syndrome set in. If you’re the type of person who brushes off signs of stress until you’re shutting down from overwhelm, it may be time for some adjustments.
Keeping stress levels in check is vital to your mental health. General adaptation syndrome describes the scientific process of stress as it progresses. With some effort, you can learn to manage various types of stress and signs of general adaptation syndrome.
What is general adaptation syndrome (GAS)?
General adaptation syndrome is the body’s physical stress response. Your body goes through physiological changes during stressful situations.
Doctor and researcher Hans Selye developed general adaptation theory while studying the effects of stress on lab rats. Repeated experiments showed that there was a standard reaction to stress. The general adaptation syndrome theory was fully developed and published by 1950.
General adaptation syndrome examples
What are the features of general adaptation syndrome, and how do they manifest in real life? The exact signs may present differently according to the individual. However, they all tend to be accompanied by an underlying feeling of panic.
These are some examples of how general adaptation syndrome can manifest:
- An employee awaiting the results of their performance review has sweaty hands and an elevated heart rate
- A person dealing with the loss of a parent develops high blood pressure and has difficulty focusing
- A struggling business owner constantly feels on edge and can’t sleep
When you experience bodily sensations like elevated heart rate, it can be easy to let fear take charge. Remind yourself that you can control your thoughts and begin breathwork to self-regulate.
What triggers general adaptation syndrome?
Different stress triggers can cause general adaptation syndrome to manifest. Anything that leads to acute stress or chronic stress can set off your body’s stress response.
Stress reactions may be caused by things like:
Any life change can cause an uptick in stress. Your stress triggers may not make sense to everyone, and that’s OK. What’s important is that you acknowledge the stress in your life and take the steps to address it.
The 3 stages of general adaptation syndrome
There are a few stages of GAS. By learning them and paying attention to bodily cues, you may be able to identify them within yourself.
Alarm reaction
The first stage of general adaptation syndrome is the alarm reaction stage. This is when initial feelings of the fight or flight response occur. The sympathetic nervous system, a part of the autonomic nervous system, is responsible for reactions of alarm.
This reaction causes your heart rate to increase, which may induce temporary high blood pressure (hypertension). Your adrenal glands then release cortisol and adrenaline to give you a burst of energy. However, this intense response was designed to help humans escape from predators or danger. It wasn’t designed to help you cope with modern-day stressors like work-related issues and overwhelming chores.
Resistance
Following the alarm reaction, the resistance stage occurs. In the resistance stage, the body calms itself and starts to stabilize via homeostasis. While your body may continue its stress hormone secretion, it will be at a lower concentration. However, feelings of alertness may linger.
During the resistance stage, it’s common to experience feelings of irritability or lack of concentration.
Prolonged stress may hinder your body from completing this stage. If your body doesn’t stabilize to pre-stress conditions, it automatically adjusts to living with a higher stress level.
Exhaustion
The exhaustion stage is the final stage of general adaptation syndrome. It results from prolonged stress taking a toll on your body. In this stage, your body is tired of fighting and may start to shut down.
You may struggle with signs of burnout, anxiety disorders, or depression. As the name implies, fatigue is a notable part of the exhaustion phase. At this point, seeking medical advice for stress management is highly recommended.
How to manage general adaptation syndrome
Once you feel the initial stages of general adaptation syndrome, you can try to actively calm yourself to halt the process. Use reflection and relaxation techniques to tell your nervous system that you’re safe.
Identify your triggers
It’s important to identify what’s causing your stress. Maybe it’s been a while since you’ve had a break from work, and you need to ask for time off. Perhaps your interpersonal relationships are a source of emotional stress.
By acknowledging your stressors, you can make the necessary adjustments to minimize stress. This may involve working on conflict resolution skills or asking for help at work. You don’t have to live with a severe amount of stress every day.
Practice mindful activities
When stress is overwhelming you, paying attention to your surroundings can help. Mindfulness activities distract from ruminating thoughts and encourage you to focus on the present. By being present, you allow your brain to shift away from worries about the future or past regrets.
Find calming hobbies
Enjoying your hobbies can distract you from your stressors. Hobbies allow you to engage your creativity, fulfill your intellectual curiosity, and keep your body busy. If you don’t have a hobby you love, find a hobby by trying something new.
You can try:
- Sewing
- Crocheting or knitting
- Puzzles
- Jewelry making
- Photography
- Playing an instrument
- Gardening
- Model building
- Woodworking
- Baking
Physical activity can also help reduce stress. Low-intensity exercises like yoga, dancing, stretching, and walking keep your mind occupied while reducing cortisol levels. Choose an activity that helps you stay active and that you find soothing.
Prioritize reflection and self-work
Self-reflection can help you identify stressors in your life. You can start journaling or spending time in nature to be alone with your thoughts. Spending time alone is crucial for self-reflection.
After contemplation, you may need to set boundaries or create a better work-life balance to control your stress levels. You may also need to address underlying issues you haven’t faced yet. While this may be difficult, it’s necessary for continuous improvement.
Work on adaptability
Adaptability is the ability to adjust and adapt to change. If you don’t currently have adaptability skills, you can increase adaptability through practice and effort.
You can develop several types of adaptability skills. Resourcefulness, teamwork skills, and time management are just a few tools that can reduce stress.
Not only does adaptability make life easier, but it’s also essential for adaptive leadership. In addition to embracing change, you can guide others to become more flexible at work or anywhere else.
Lean on your support system
Having a support network you can lean on in times of need is vital. Loved ones can provide emotional support during difficulties. While you may fear opening up about your struggles and showing vulnerability, it’s not a sign of weakness to ask for help.
Family and friends can cheer you up and give you advice about the circumstances causing you stress. They might even help you brainstorm solutions or offer to temporarily take on some of your responsibilities.
Why stress management is so important
Not all types of stress are created equal. Eustress is a type of stress that is considered psychologically healthy and normal. Health care experts even call it beneficial. For example, the stress your body feels while engaging in moderately challenging exercise is eustress. It’s ultimately rewarding and helps build resilience and positive behavior changes.
Bad stress, however, can have adverse effects. Unhealthy stress affects the body in several ways. It has a tremendous impact on mental health, and in some cases, stress causes physical health conditions. These are known as diseases of adaptation because your body adjusts to conditions you weren’t meant to live with long-term.
Excessive stress can result in the following diseases of adaptation:
- Heart disease: One of the primary targets of stress-induced health issues is the cardiovascular system. The Journal of Clinical Medicine published an article in 2022 that concluded stress is associated with acute cardiac events. A study by Cureus in 2020 said stress was identified as a risk factor for cardiovascular disease.
- Obesity: Cortisol causes an increase in belly fat. It lowers metabolism and creates a spike in blood sugar levels, causing cravings for sugary, high-calorie foods. A scientific review in 2022 in the International Journal of Preventive Medicine explored the reciprocal relationship between obesity and stress.
- Weak immune system: If you’re dealing with a lot of stress, you may be more likely to get sick because stress weakens the immune system. In 2022, the Proceedings of the National Academy of Sciences published a study on social stressors and immune aging. The conclusion was that stress accelerates the aging of the immune system.
- High blood sugar: When you’re stressed, your body wants to make sure you have enough energy to fight threats. Because of this, stress hormones encourage your liver to produce more glucose. Persistent high blood sugar may lead to stress-induced diabetes.
- Ulcers: High stress is considered a risk factor for peptic ulcers, according to a 2016 study in BMC Gastroenterology.
When and how to seek professional help
If stress impacts your relationships and ability to work or function normally, it’s time to seek help. Trying different types of therapy can help you find ways to manage stress and provide a space to vent freely about life’s difficulties. You can also reach out to life coaches who can teach you the skills necessary to create a low-stress life.
Managing general adaptation syndrome with coaching
After dealing with the effects of general adaptation syndrome, you may feel the need to make some changes. A dedicated coach helps you identify those changes and take strides to make them happen. By teaching you how to prioritize tasks or improve problem-solving strategies, coaching can help reduce stress in your life.
Clients have reported a 16% improvement in stress management following coaching sessions. Get started with a BetterUp Coach to manage stress better and start feeling more in control of your life.
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