General Adaptation Syndrome (GAS) by Hans Selye:

Understanding the Body's Response to Stress

Table of Contents
 Introduction
 Stages
 Signs
 Identifying GAS
 Associated Complications
 Managing GAS
Introduction
Hans Selye, a pioneering endocrinologist, introduced the concept of General Adaptation Syndrome (GAS) in the mid-
20th century to explain how the body responds to stress. GAS is a three-stage process that involves the body's
attempt to adapt and cope with stressors.
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.
**Example:** Consider a student about to take a crucial exam. The alarm reaction may manifest as
increased heart rate, heightened alertness, and a burst of energy to enhance focus and performance.

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.
**Example:** In a work environment with sustained pressure, an individual may experience the resistance
stage. The body strives to maintain balance, but prolonged stress may lead to exhaustion and potential
health issues.
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.
Example:
A caregiver consistently dealing with the demands of caring for a loved one without adequate support may
experience exhaustion. The prolonged strain can result in compromised immune function, increased
vulnerability to illnesses, and mental health challenges.

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
Other Physiological Responses to Stress
1. **Hormonal Responses**
Stress triggers the release of cortisol, often referred to as the "stress hormone," impacting various bodily
functions. Elevated cortisol levels can lead to disruptions in sleep, metabolism, and immune function.
2. **Cardiovascular Responses**
Stress activates the sympathetic nervous system, increasing heart rate and blood pressure. Chronic stress
may contribute to the development of cardiovascular diseases over time.
3. **Immune System Impact**
Prolonged stress can suppress the immune system, making individuals more susceptible to infections and
illnesses. Selye noted that "every stress leaves an indelible scar, and the organism pays for its survival after
a stressful situation by becoming a little older."
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
Salleh MR. Life event, stress and illness. Malays J Med Sci. 2008;15(4):9-18.
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.5If 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.
Conclusion
Understanding Selye's General Adaptation Syndrome provides insights into the complex ways the body
responds to stress. Recognizing the physiological responses allows individuals to implement effective
coping strategies, emphasizing the importance of stress management for overall well-being. As Selye aptly
stated, "It's not stress that kills us; it is our reaction to it."
“Adopting the right attitude can convert a negative stress into a positive one.” - Hans Selye

The foot-in-the-door (FITD) and door-in-the-face

(DITF) techniques
Introduction:
The foot-in-the-door (FITD) and door-in-the-face (DITF) techniques are two persuasive strategies
commonly used in social psychology to influence people's compliance with a request. Each method
employs a different approach to achieve the desired outcome, leveraging psychological principles to
increase the likelihood of a positive response.

1. Foot-in-the-Door (FITD) Technique:

The foot-in-the-door technique involves making a small request initially, which is likely to be accepted,
followed by a larger request that is the actual target. The idea is that compliance with the initial small
request increases the likelihood of compliance with the subsequent larger request.

Example:

Imagine asking a colleague to review a brief document for feedback. Once they agree, you then follow up
with a larger request, such as asking for their assistance in a more time-consuming project. The compliance
with the small request establishes a sense of commitment, making it more difficult for the person to refuse
the larger request.

Quote:

"Can you quickly glance over this document and let me know if anything stands out? It'll just take a few
minutes of your time, and I really value your input."

Understanding the Foot-in-the-Door (FITD) Technique:

Definition:
The foot-in-the-door technique is a persuasion strategy that involves making a small initial
request to increase the likelihood of a positive response to a subsequent, larger request.

Psychological Mechanism:
The principle of commitment and consistency plays a vital role. Once an individual agrees to
a small request, they are more likely to comply with a larger request to maintain internal
consistency.
Detailed Application:
1. Social Media Engagement:
 Requesting a friend to like or share a small post and later asking them to support a more
significant social media campaign.
2. Volunteer Commitment:
 Asking someone to volunteer for a brief event and then seeking their commitment for a
more extended volunteer role.
3. Workplace Collaboration:
 Seeking input on a minor project first and later requesting collaboration on a more
substantial work assignment.

3 Additional Applications of the Foot-in-the-Door (FITD) Technique:

1. Online Product Reviews:
 Initial Request: Requesting users to provide a simple star rating for a product.
 Subsequent Request: Asking users to write a detailed review after they have already committed to
providing a rating.
2. Employee Training Programs:
 Initial Request: Encouraging employees to attend a short training session.
 Subsequent Request: Requesting their participation in a more extensive and in-depth training
program after their initial positive response.
3. Community Engagement:
 Initial Request: Asking community members to attend a brief informational meeting.
 Subsequent Request: Seeking their involvement in a more substantial community initiative or
project.

2. Door-in-the-Face (DITF) Technique:

The door-in-the-face technique takes the opposite approach, starting with a large,
unreasonable request that is likely to be rejected. Following the rejection, a more moderate
request is presented, which was the actual goal from the beginning. The contrast between
the two requests aims to make the second, smaller request seem more reasonable and
increases the likelihood of compliance.

Example:

Suppose you ask a friend if they can lend you $500, fully expecting them to decline. After
the refusal, you then present the real request, asking for a much smaller amount, say $50.
The rejection of the initial request creates a sense of guilt or obligation, making the person
more likely to agree to the second, more reasonable request.

Quote:
"I know it's a big favor, but would you be able to lend me $500? No? I completely
understand. How about $50 then? It would really help me out."

Applying the Door-in-the-Face (DITF) Technique:

Definition:
The door-in-the-face technique involves presenting an initially large and often
unreasonable request, which is followed by a more moderate request that was the actual
goal from the beginning.

Psychological Mechanism:
This technique leverages the principle of reciprocity and the contrast effect. The initial
refusal creates a sense of obligation, making the second request seem more reasonable in
comparison.

Detailed Application:
1. Fundraising Appeals:
 Requesting a substantial donation first and then proposing a more moderate amount,
making the latter seem more acceptable.
2. Project Deadline Negotiation:
 Suggesting an impractical and tight deadline initially, and then proposing a more realistic
timeline for a project.
3. Personal Favor Requests:
 Asking for an extravagant favor, like borrowing a car for a week, and subsequently requesting
a more reasonable favor, such as a short ride.

3 Additional Applications of the Door-in-the-Face (DITF) Technique:

1. Charitable Donations:
 Initial Request: Requesting a large donation for a charity fundraiser.
 Subsequent Request: Proposing a smaller, more reasonable donation amount, making it more likely
for individuals to contribute.
2. Subscription Services:
 Initial Request: Offering an all-inclusive premium subscription at a high price.
 Subsequent Request: Presenting a more basic subscription package at a lower cost after the initial
rejection.
3. Task Delegation in the Workplace:
 Initial Request: Assigning a complex and time-consuming task to a team member.
 Subsequent Request: Adjusting the request to a more manageable task after the initial refusal.

Personal Experiences with FITD and DITF Techniques:

FITD Technique Application:
In a collaborative project at work, I applied the FITD technique by initially seeking input on a minor aspect
of the project from my team members. After receiving their positive response, I then asked for their
involvement in a more critical phase of the project. The initial commitment to the smaller task increased
their willingness to participate in the larger project.
FITD Technique Application:
In a volunteer organization, I utilized the FITD technique by initially asking members to contribute a small
amount of time for a quick cleanup activity. Following their positive response, I then requested their
commitment for a more extended community service project. The initial small commitment significantly
increased their willingness to engage in the larger initiative.

DITF Technique Application:

In a negotiation scenario with a potential business partner, I applied the DITF technique by proposing an
initially lofty collaboration that involved significant resources. After the anticipated rejection, I presented a
revised and more realistic collaboration plan that aligned with both parties' interests. The contrast effect
played a crucial role in achieving a mutually beneficial agreement.

DITF Technique Application:

When negotiating a contract with a client, I employed the DITF technique by initially proposing a
significantly higher fee for services. After the expected rejection, I presented a revised, more reasonable
fee that was closer to what I had originally intended. The client, having experienced the contrast, was more
agreeable to the second, more moderate proposal.

Ethical Considerations and Responsible Use:

Maintaining Trust and Relationships:
It is essential to consider the potential impact of these techniques on trust and relationships. Overusing or
manipulating these strategies can lead to a breakdown of trust and credibility.

Transparency and Honesty:

While employing FITD and DITF techniques, being transparent about the persuasive strategies used can
contribute to maintaining open and honest communication.

Long-Term Relationships:
 FITD: Ensure that the initial small requests contribute positively to the relationship to maintain long-
term collaboration.
 DITF: Be cautious not to create frustration or resentment with the initial large request, preserving
the foundation for future cooperation.
Communication Transparency:
 FITD: Clearly communicate the connection between the initial and subsequent requests to avoid
feelings of manipulation.
 DITF: Acknowledge the initial request as ambitious and express flexibility in finding a more
reasonable solution.

Conclusion:
Mastering the foot-in-the-door and door-in-the-face techniques involves a nuanced understanding of
human psychology and effective application in various situations. Whether in professional negotiations,
personal favors, or social dynamics, these techniques can be potent tools when used judiciously and
ethically.
Understanding and applying the foot-in-the-door and door-in-the-face techniques can be powerful tools in
influencing behavior. Whether in personal or professional settings, these strategies leverage psychological
principles to enhance the chances of gaining compliance from others. However, it is crucial to use these
techniques ethically and responsibly, considering the impact on relationships and trust.