Walk-Though The Three Stages Of Stress
In our fast-paced, modern world, chronically high-stress levels have become our greatest challenge on our journey toward a happy, thriving, and fulfilling life. In fact, statistics show that on average 1 in 3 people worldwide, across age and gender, experience high daily stress levels and struggle with their mental and physical health as a result. And according to the World Health Organisation, stress has become “the 21st century’s health epidemics”, emphasizing the urgency and importance of having everyday tools and practices to proactively manage and cope with everyday stress to build a foundation for an energized, joyful, and purposeful lifestyle.
In this article, let’s dive in and explore what actually happens in our body and mind, and walk through the biological and psychological evolution through the three stages of stress, based on the work of the founder of the stress theory and the father of stress research, Hans Selye’s stress model, known as “General Adaptation Syndrome”.
The Alarm Stage
The alarm reaction stage refers to the initial symptoms the body experiences when under stress. Perhaps you have heard the term “fight-or-flight response”, a more familiar and know way of referring to this stage of stress? This natural physiological response to stress, rooted in us as a protection mechanism since the beginning of our evolution, prepares the body to either fight or flee in dangerous situations by elevating the heart rate, releasing adrenaline and cortisol (the stress hormones) to increase energy and focus, releasing increased blood sugar into the brain and the muscles to increase mental and physical performance, as well as redirecting other processes from normal functioning to an alert state of mental and physical being. As you can imagine, this stage of stress requires enormous amounts of energy to turn the whole machinery (our body and mind) around, which is why it ideally should be shortly replaced with calming activities. However, that is seldomly the case in our modern, fast-paced world.
The Resistance Stage
After the initial shock of a stressful event, the body begins to repair itself. However, although the body enters the recovery phase, it remains on high alert for a while. Did you know that, for instance, one of our stress hormones, cortisol, is released into the body only just 4 minutes after a stressful event, but has a half-life of 90 minutes?
Chances are, in the meantime, we have probably experienced a new stressful situation, if we proceed pushing our body to its limits. That is why this stage of stress is characterized by the body’s attempt to recover, while adapting to ongoing stress, undermining some functions in favor of something we might perceive as “more important”, as we keep up the high daily pace. Feeling irritable, frustrated, tired and overwhelmed is typical during this stage of stress. And if the resistance stage continues for too long of a period without pauses to offset the effects of stress, this can lead to the exhaustion stage.
The Exhaustion Stage
This stage is the result of prolonged or chronic stress. Struggling with stress for long periods of time can drain the physical, emotional, and mental resources to the point where the body no longer has strength to fight stress. Perhaps, at some point you may have wondered why you always seem to get sick during the holidays after a long, busy period of time prior to the getaway? This is one of the ways the body expresses the exhaustion stage of stress, finally giving in to the pressure when given some time off. Some other signs of exhaustion include fatigue, burnout, depression and anxiety.
The Need For Stress Relieving Habits
Since it is not possible to eliminate every stressor in our lives, it is important to find ways to proactively cope with stress. Knowing the signs and stages of stress can help you take appropriate steps to manage your stress level and lower your risk of complications.
Whether it is taking a few deep breaths during the day, prioritizing intentional rest, gently moving your body, supporting your body with nourishing foods or relieving your mind in a peaceful meditation - there are simple, natural and holistic ways to support and nourish your body and mind during stressful times to prevent heavier consequences.