What are the 3 phases of general adaptation syndrome?

The fight-or-flight response (also called the stress response) is a physiological reaction that occurs in response to a perceived threat or danger.  This enables the body to take action quickly, and is intended to keep us out of (physical) harm’s way.  Unfortunately for our health, this response also occurs when we are not in any immediate physical danger, but are still experiencing stress.  For example, this can happen when someone is running late for an appointment or class, and is feeling stressed about trying to get there.

The physical changes that occur during this response can cause wear and tear within the body if the perception of stress persists.  Here are a few examples of such bodily changes:

• Heart rate increases
• Blood pressure increases
• Blood sugar (i.e. glucose) levels rise
• Respiration rate increases
• Muscles tense up
• Perspiration increases
• Pupils dilate

For additional information about how these physiological changes occur, click here to read more.

The fight-or-flight response is also recognized as the first stage of the General Adaptation Syndrome.

General Adaptation Syndrome

Stages of the General Adaptation Syndrome

Homeostasis is a state of physiological calmness or balance, and occurs when our bodily functions are running smoothly in conjunction with low stress levels.  When exposed to stressors, this causes an imbalance to occur as the body responds to the perceived threat, and then tries to return to normal functioning.

The general adaptation syndrome (GAS), developed by Hans Selye, describes the pattern of responses that the body goes through after being prompted by a stressor.  There are three stages:  alarm, resistance, and exhaustion.

• Alarm – This occurs when we first perceive something as stressful, and then the body initiates the fight-or-flight response (as discussed earlier).
• Resistance – If the perceived stress continues, the body stays activated at a higher metabolic level in an effort to offset the persistent stress.  The body cannot maintain this level indefinitely, and its resources will eventually deplete.
• Exhaustion – Prolonged exposure to the stressor will result in the depletion of the body’s resources, and the resulting wear and tear will suppress the immune system and cause bodily functions to deteriorate.  This can lead to a variety of health issues and illnesses, including heart disease, digestive problems, depression, and diabetes.

These changes will occur in the body regardless of whether the perceived stressor is considered eustress (positive or pleasant) or distress (negative or unpleasant).  Ultimately, this means that we need to take active steps in managing all of our stressors, as it can build up and potentially cause harm to our health otherwise.

• 3 Stages of GAS
  • 3 stages of GAS
• Acute vs. Chronic Stress
  • What is distress?
• Adaptation Syndrome Exhaustion
  • How can I prevent general adaptation syndrome exhaustion?
• Related Resources
  • Related Resources - What Are the Three Stages of General Adaptation Syndrome?

3 stages of GAS

The three stages of general adaptation syndrome include the alarm stage, resistance stage, and exhaustion stage. Learn the three stages of GAS below.

General adaptation syndrome is a universal and predictable response pattern to all stressors, whether they are good (referred to as eustress) or bad (referred to as stress), called distress.

It consists of the following three-stage physiological response of an organism to severe stress.

Stage I: Alarm reaction

The body is prepared for quick fight or flight responses.

• Any kind of physical or emotional trauma will set off a chain reaction of stress responses. Normal levels of resistance are reduced because the immune system is suppressed at first, making us more vulnerable to infection and disease. This stage includes both shock and counter-shock phases.
• Several organ systems undergo significant changes during the shock phase. The blood flow is diverted to the lungs, heart, and brain at the expense of gastrointestinal blood flow and blood flow to the skin.

Stage II: Resistance

If a stressor persists, the release of stress hormones from the pituitary gland and adrenal cortex increases, and the first-stage alarm symptoms subside, giving the appearance of a return to physiological normal functioning.

• We adapt to stress over time, often quickly. As a result, we become more resistant to illness and disease. Our immune system works overtime to keep up with the demands placed on it at this time.
• We become oblivious to our surroundings and believe that we can withstand the consequences of stress indefinitely.
• This is where the danger lies. We typically do nothing in response to stress because we believe we are immune to its effects.
• If the resistance stage lasts too long, the body will remain on high alert and continue to produce stress hormones.
• The following are symptoms of the resistance stage:
  • Irritability
  • Frustration
  • Poor concentration

Stage III: Exhaustion

If the stressor lasts longer than the body's defenses can handle, the internal environment of the body (homeostatic milieu) is disturbed. Blood pressure remains high, sugar levels increase and there are ulcers in the gastrointestinal lining. Although no two people have the same level of stress resistance and tolerance, everyone's immunity eventually breaks down as a result of chronic stress reactions.

• Researchers refer to this as a disease of adaptation because it causes life-sustaining mechanisms to slow down, organ systems to fail, and our stress-fighting reserves to deplete.
• The shock phase of alarm reaction is essentially repeated during the exhaustion stage, resulting in:
  • Fatigue
  • Depression
  • Anxiety
  • Feeling unable to cope
  • Death

The primary reason why stress causes so many health problems is thought to be general adaptation syndrome. Stress disrupts our bodies' natural equilibrium (homeostasis) that is essential for our well-being. It can shorten our life span by hastening the aging process.

What is distress?

We are challenged beyond our physical, mental, and emotional resources when we are in distress. According to the American Psychological Association, stress can be either acute or chronic.

Acute stress

• The most common type of stress is short-term and stems from workplace/social demands and pressures, as well as anticipated future demands and pressures.

Chronic stress

Long-term stress is caused by unending feelings of despair/hopelessness caused by factors such as:

• Poverty
• Family dysfunction
• Feelings of helplessness and/or traumatic early childhood experiences
• Perceived discrimination
• Neighborhood stress
• Daily stress
• Family stress
• Acculturative stress
• Environmental stress
• Maternal stress

All chronic stressors are associated with health disparities.

How can I prevent general adaptation syndrome exhaustion?

There is no quick fix for managing stress, and no method is universally effective. However, there are some simple changes you can make to manage stress levels in your life. A few examples include techniques for relaxation, walking, exercise, and having a positive conversation with someone close to you.

• Walking, yoga, exercises, and swimming have all been demonstrated to relieve stress by assisting the release of positive stress-busting endorphins in the brain, which can enhance self-confidence and alleviate anxiety and depression symptoms.
• Stress alleviation can be achieved by eating a nutritious whole-food diet rich in dark greens and chlorophyll-containing foods and engaging in frequent physical activity.
• Because chronic stress can deplete your body of key B vitamins, magnesium, and calcium, obtaining these nutrients through food or supplementation is critical.
• Caffeine and sugar should be consumed in moderation because these stimulants can contribute to stress and sadness.
• Stress can physically fatigue your body, and if you don't get enough sleep, you'll feel the effects of stress even more.
• Learn new ways of thinking to help reduce stress. Knowing when to let go and thinking positively about your life will keep you from becoming stressed.
• To offset the stress response, you can use breathing control exercises to engage your parasympathetic nervous system, which will help you relax. Deep breathing exercises are designed to draw your attention to your breathing, slowing it down, and making it deeper.
• Positive physical touch boosts oxytocin production while lowering cortisol levels. As a result, blood pressure, heart rate, stress, and anxiety are all reduced. Hug your family and loved ones.
• Meditation is a technique for training the body's natural therapeutic relaxation response. People who learn to meditate say that they are less affected by pain or stress.

Controlling your thoughts is only half the battle; if you work on reducing stress by a healthy lifestyle and dietary changes, you can avoid growing stress-related disorders.

A professional can help you cope with stress by developing solutions that are tailored to your specific circumstances and personality. Don't wait until your mental health and quality of life are in peril to see a psychologist.

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Medically Reviewed on 11/2/2021

References

Image Source: iStock Images

General adaptation syndrome (GAS): https://www.med.muni.cz/patfyz/pdf/new/adapt_sy_a.pdf

https://cdn.citl.illinois.edu/courses/KIN122/week7/chapter10/index.htm

https://cdn.citl.illinois.edu/courses/KIN122/week7/chapter10/web_data/file20.htm

The Stress Response: https://journals.sagepub.com/doi/pdf/10.1177/216507998002801202

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