STRESS MANAGEMENT

General Adaptation Syndrome: How

Your Body Responds to Stress
By Toketemu Ohwovoriole Published on January 11, 2022

Medically reviewed by Steven Gans, MD

PeopleImages / Getty Images

Table of Contents

Stages

Signs

Identifying GAS

Associated Complications

Managing GAS

General adaptation syndrome (GAS) is a description of the process of how

your body responds to stress. The phenomenon was first identified by a
scientist named Hans Selye in 1946. [1]

The easiest way to understand GAS is to view it as the different stages

of stress and how your body reacts at each stage. GAS occurs in three
stages, and each stage is characterized by a unique set of physiological
changes that your body undergoes.

Stages of General Adaptation Syndrome

General adaptation syndrome occurs in three stages. In each of these
stages, your body reacts in different ways. The physiological changes your
body goes through during this process can have a long-term negative
effect.

Below are the three stages of GAS explained. [2]

Alarm Reaction Stage

This is the first stage of general adaptation syndrome. During this stage,
your body sends a distress signal to your brain. Your brain responds by
sending a message to the body releasing hormones called glucocorticoids
and adrenaline; these are also known as your “fight or flight”
hormones. During the alarm reaction stage, you’ll also experience elevated
blood pressure and heart rate levels.

Resistance Stage
The resistance stage occurs after the reaction stage. During this stage,
your body tries to thwart the changes that occurred during the reaction
stage employing the parasympathetic nervous system. It typically occurs
when whatever was triggering your stress has stopped.

If you remain stressed, the reaction stage will persist. In the resistance
stage, your body begins to lower your blood pressure and heart rate. It also
reduces the amount of adrenaline and cortisol being produced.

Your body, however, remains on alert in this stage and can easily switch
back to the reaction stage if the stressor persists. At this stage, your body
is simply trying to recover from the shock of the alarm reaction stage.

Exhaustion Stage
Stress puts your body through a toll, and the exhaustion stage occurs after
prolonged stress. You experience this stage after your body has gone
through an extended period of stress. Here, even if the stressor persists,
your body is too depleted to continue to combat it. This is the riskiest
stage of general adaptation syndrome, as you are most prone to
developing health conditions here.

Signs of General Adaptation Syndrome

During each of the three stages of general adaptation syndrome, your body
exhibits different signs.

Alarm Reaction Stage

During the reaction stage, your body reacts in the following ways.

Elevated blood pressure

Heart rate quickens
Pupils dilate
Senses become heightened
Skin flushes

Resistance Stage
If there is persistent stress, in the resistance stage your body may exhibit
the following:

Irritability
Poor concentration
Frustration

Exhaustion Stage
The exhaustion stage leaves your body feeling unequipped to ward off
stress. You are susceptible to developing stress-related conditions at this
stage. Your body might exhibit the following symptoms:

Anxiety
Cognitive difficulties
Depression
Fatigue
Insomnia

Identifying General Adaptation Syndrome

Hans Selye, a researcher, and scientist came up with the concept of
general adaptation syndrome. He used the term to define the physical
changes the body goes through when it's stressed. He discovered this
while experimenting on lab rats.

In his study, he noticed that the rats went through specific psychological
changes during the experiment when exposed to physical stressors like
extreme temperatures. [3]

However, many other things could also trigger stress and they include:

Losing a loved one

Getting fired from a job
Going through a breakup
Having a demanding job

Stress is responsible for general adaptation syndrome occurring. Although

Hans Selye has only identified physical stressors in his initial experiment,
any type of stress could cause GAS to occur.

During the first stage of general adaptation syndrome, your body goes into
“fight or flight” mode. This mode is essential to protect yourself during a
stressful or dangerous situation. You get a burst of energy that helps you
think more critically and help effectively tackle the stressful situation at
hand.

Complications Associated With General

Adaptation Syndrome
While general adaptation syndrome isn’t a condition that needs to be
diagnosed or treated, it’s primarily a description of what happens to your
body under stress. Being in a stressful state for an extended period can
cause medical complications. You could develop a host of physical and
medical conditions. Some of the most common conditions that have been
linked to experiencing prolonged levels of either physical or mental stress
include: [4]

Hypertension
Mood and anxiety disorders
Heart disease
Immune suppression

Managing General Adaptation Syndrome

Finding ways to cope with prolonged stress will help prevent your body
from going into the exhaustion stage. The exhaustion stage is the riskiest
stage of general adaptation syndrome. During this stage, your immune
system is weakened, and you are at an increased risk of developing health
conditions such as high blood pressure, strokes, and heart diseases. [4]

There’s no one way to manage stress. You’ll have to identify your

stressors and attempt to get rid of them or minimize them. A few tested
and tried techniques people have used to manage stress for centuries
include:

Eat a balanced diet: What you eat plays a significant role in how you feel.
If you fuel your body with unhealthy foods, it will be ill-equipped to
 handle stressful situations.
Exercise more regularly: Research shows that exercising regularly can
help to reduce your stress levels. [5]If you are new to exercising or don’t
like to go to the gym, taking daily walks around your neighborhood is a
great way to start moving.
Practice breathing exercises: Taking deep and controlled breaths when in
a stressful situation can help you relax and cope better.
Identify your triggers: The first step to managing your stress is
identifying what triggers it in the first place. This could be a highly
demanding job, communicating with an estranged relative, or going to a
specific location. Identifying what triggers your stress can help you get rid
of them.
Write down your feelings: Journaling is an often overlooked way of dealing
with stress. Writing down your feelings and coming to terms with them
can help you cope better.

Read Next: 18 Effective Stress Relief Strategies

5 Sources

By Toketemu Ohwovoriole
Toketemu has been multimedia storyteller for the last four years. Her
expertise focuses primarily on mental wellness and women’s health
topics.

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