The Three Phases of Stress: Understanding General Adaptation Syndrome

General Adaptation Syndrome explains the three phases of stress response (alarm, resistance, and exhaustion) that reveal how our bodies adapt to stressors, helping mental health professionals develop targeted therapeutic interventions for chronic stress management and recovery.

Ever wonder why your body goes into overdrive during tough times, then crashes when you finally get a break? Stress follows a predictable three-stage pattern that explains these responses—and understanding it can help you take back control.

The Three Phases of Stress: Understanding General Adaptation Syndrome

Nearly 90 years ago, Hungarian-Canadian physician Hans Selye introduced a physiological mechanism that explains how organisms adapt to their environment. His theory, termed “general adaptation syndrome” (GAS), has become foundational to our understanding of how humans respond to stress both physically and mentally. Modern research has expanded on Selye’s work, providing deeper insights into stress management and its effects on our wellbeing.

Understanding the Origins of Stress Theory

When Selye first published his work in Nature in 1936, the concept of “stress” as we know it today wasn’t yet established. Selye referred to stressors as “noxious agents” and primarily focused on how injury and illness affected bodily systems. His research with laboratory rats led to conclusions about how stress might impact the human body.

Selye’s general adaptation syndrome describes a three-stage response to stress. Let’s explore each stage and what happens during these critical phases.

Stage 1: The Alarm/Reaction Phase

During the first stage of GAS, a stressor disrupts the body’s normal homeostasis. The autonomic nervous system—controlling involuntary processes like heart rate, blood pressure, and breathing—rapidly accelerates. This provides the physical strength needed to respond to external threats or internal disturbances. Typically brief, sometimes lasting only seconds, this phase represents our initial reaction to stress.

This alarm phase aligns with the modern concept of the fight-or-flight response—a survival mechanism allowing quick reactions to threatening situations through increased autonomic functions.

Stage 2: The Resistance/Adaptation Stage

In the second stage, the body attempts to return to normal homeostasis. If the stressor has been removed, heart rate decreases, blood pressure drops, and breathing slows. However, if the stressor persists, the body expends considerable energy “resisting” the threat.

Consider this in nature: an animal fleeing a predator eventually depletes its energy reserves and can no longer resist the stressor by running. If the animal successfully escapes, it has “adapted” to the stressor by removing itself from danger. If not, stress hormones continue elevating vital signs despite limited energy resources, leading to fatigue.

While animal examples involve pronounced, short-lived threats, humans often experience this stage for extended periods—days, weeks, months, or even years. Problems arise when our biological, psychological, and social responses cannot effectively manage persistent threats. As this stage lengthens, symptoms like fatigue, cognitive lapses, irritability, and lethargy become more common.

Stage 3: The Exhaustion Phase

The third phase occurs when an organism cannot rest or recharge while adapting to a stressor. Sometimes, the organism simply lacks tools to adapt to the stressful environment.

While the exhaustion phase may be brief in predator-prey scenarios, humans rarely face such immediate threats. Instead, our exhaustion phase can extend indefinitely, creating what mental health professionals call “chronic stress”—the long-term activation of stress-response systems—as opposed to “acute stress,” which is temporary.

The Mechanics of Chronic Stress

Modern research has identified two distinct stress-response systems in humans: fast and slow. The fast system enables rapid responses to threats, often before fully perceiving them. The slow system, more relevant to chronic stress, involves the hypothalamic-pituitary-adrenal (HPA) axis.

The HPA axis consists of three components:

• The hypothalamus, linking the brain and autonomic nervous system
• The pituitary gland, releasing communication hormones when signaled
• The adrenal gland, releasing hormones that activate fight-or-flight

Despite being called the “slow” response system, the HPA axis activates quickly. When perceiving a threat, the hypothalamus signals the pituitary to release adrenocorticotropic hormone (ACTH). This travels through the bloodstream to the adrenal cortex, triggering the release of cortisol, a well-known stress hormone.

While the fast response system immediately increases vital signs for a sudden energy burst, the slow response system enables sustained energy release for ongoing challenges.

The Dangers of Chronic Stress

A normal stress response includes stages one and two of GAS: threat perception followed by stress response activation until the danger passes, then systems return to baseline. Stage three indicates a maladaptive response: constant threat detection and indefinite HPA axis activation.

Ongoing activation of the HPA axis strains nearly every bodily system, potentially causing:

• Heart disease, including coronary artery disease, stroke, and high blood pressure
• Weakened immune function
• Gastrointestinal tract deterioration
• Reduced sleep quality and increased fatigue
• Adrenal system disorders like Addison’s disease and Cushing syndrome

Chronic stress also increases risk for mental health concerns:

• Depression and suicidal thoughts
• Anxiety
• Self-harm behaviors
• Low self-esteem
• Cognitive difficulties including reduced concentration and executive function

If you or someone you know is struggling or in crisis, help is available. Text or call 988 or chat 988lifeline.org. Support is available 24/7. If you are experiencing trauma, support is available.

Effective Stress Management Strategies

While stress seems unavoidable in modern society, everyone can take steps to prevent chronic stress’s worst effects:

Set appropriate boundaries: Manage commitments carefully, prioritize tasks, and reduce non-essential responsibilities until stress levels decrease.

Activate your support network: Friends and family can provide significant stress relief through practical suggestions and emotional support.

Make at least one health commitment: Since chronic stress impairs physical health, focus on health-positive actions like reducing caffeine, quitting smoking, exercising regularly, or improving sleep quality.

How Therapy Can Help With Chronic Stress

For overwhelming stress, speaking with a therapist can help identify reduction strategies and address underlying causes. Therapists utilize evidence-based techniques like mindfulness and biofeedback while helping find practical solutions to life problems causing stress.

At ReachLink, our licensed clinical social workers provide convenient online therapy that eliminates commuting time and allows you to engage from comfortable environments. Our telehealth approach effectively addresses mental health challenges like stress, depression, and anxiety through secure video sessions and supportive resources.

Takeaway

Hans Selye’s general adaptation syndrome theory revealed the three stages of stress response nearly a century ago. Stages one and two represent the early concept of today’s fight-or-flight response, while stage three characterizes the breakdown of overtaxed stress-response systems—what we now recognize as chronic stress.

Chronic stress can be managed by setting boundaries, improving physical health, and developing positive coping strategies. ReachLink’s telehealth therapy provides accessible, effective support for those seeking relief from stress and its effects, connecting you with licensed clinical social workers who understand how to help you navigate life’s challenges and develop personalized stress management techniques.