What is general adaptation syndrome?

GAS is the three-stage process that describes the physiological changes the body goes through when
under stress. Hans Selye Trusted Source, a medical doctor and researcher, came up with the theory of
GAS. During an experiment with lab rats at McGill University in Montreal, he observed a series of
physiological changes in the rats after they were exposed to stressful events.

With additional research, Selye concluded that these changes were not an isolated case, but rather the
typical response to stress. Selye identified these stages as alarm, resistance, and exhaustion.
Understanding these different responses and how they relate to each other may help you cope with
stress

Alarm

The alarm reaction stage is the body’s initial response to stress. This stage is also referred to as the fight-
or-flight response. During this stage, the body's sympathetic nervous system is activated by the sudden
release of hormones.

The sympathetic nervous system is a part of the autonomic nervous system, which regulates the
functions of your heart, stomach, bladder, and intestines, as well as your muscles. You are not aware
that this system is working because it automatically responds to stimuli.

When the sympathetic nervous system is activated, it stimulates the adrenal glands. The glands, in turn,
trigger the release of certain hormones, including adrenaline and noradrenaline.

The hormone release causes physical symptoms, such as an increase in heart rate and breathing rate, as
well as a rise in blood pressure.3

Physical signs of being in the alarm response stage include:

Dilated pupils

Increased heart rate

Rapid breathing

Trembling

Pale or flushed skin

Heightened senses

According to Selye, most of the symptoms of the alarm response stage disappear or are reversed in the
next stage (resistance), then reappear in the final stage of exhaustion.2

Resistance

The resistance stage is when your body tries to repair itself after the initial shock of stress. If the
stressful situation is no longer present and you can overcome the stress, your heart and blood pressure
will start to return to prestress levels during this stage.

However, if the stressful situation continues for a long time or if you do not resolve the stress, your body
will never receive a clear signal to return to normal functioning levels. This means it will continue to
secrete the stress hormones and your blood pressure will stay high.

What Research Says About Stress and Your Health

Prolonged levels of high stress can cause disturbances in the immune, digestive, cardiovascular, sleep,
and reproductive systems. You might have symptoms such as:

Bowel issues

Headaches

Sleeplessness
Sadness

Frustration

Irritability

Poor concentration

Prolonged stress that is not resolved leads to the third stage (exhaustion).

Exhaustion

Prolonged or chronic stress leads to the last stage of exhaustion. Enduring stressors without relief drains
your physical, emotional, and mental resources to the point where your body is no longer able to cope
with stress.

Signs that you are in the exhaustion stage include:

Fatigue

Burnout

Decreased stress tolerance

The physical effects of prolonged stress can weaken your immune system and increase your risk of heart
disease, high blood pressure, diabetes, and other chronic health conditions, including mental health
disorders such as depression or anxiety.4