We’ve all experienced stress: a racing heart during a work presentation, a tightening stomach when checking bills, or tense shoulders after a long day of emails. Stress is a natural response to life’s demands, but when unmanaged, it can take a toll on both our body and mind.
Fortunately, understanding the stages of stress helps us recognize and manage it more effectively, allowing us to prevent long-term damage.
The Nature of Stress: Beneficial or Harmful?
Stress, triggered by external factors like accidents or emotional events, can be either helpful or harmful. In 1936, endocrinologist Hans Selye introduced the concepts of “eustress” (beneficial stress) and “distress” (harmful stress). When we encounter a stressor, our body releases stress hormones like cortisol, which affects the brain, immune system, and overall physical health. Excessive cortisol impairs learning and memory by activating the amygdala, the brain’s fear center, leading to brain fog, poor sleep, anxiety, and more.
Selye’s theory emphasized that stress becomes harmful when the demands on the body exceed its capacity to cope. This progression happens in three stages: Alarm, Resistance, and Exhaustion.
Stage 1: Alarm – The Fight-or-Flight Response
The first stage of stress is the “general alarm reaction,” often known as the “fight-or-flight” response. When faced with a perceived threat, our body enters emergency mode. The brain releases adrenaline and cortisol, preparing us to take action.
In this stage, the body reacts quickly, increasing heart rate, breathing, and blood pressure. Digestion slows, and muscle tension builds. These reactions help us respond to immediate threats but can be overwhelming if prolonged.
Symptoms of Stage 1 Stress:
- Physical: Increased heart rate, muscle tension, dilated pupils, higher blood sugar
- Mental: Heightened alertness, racing thoughts, anxiety, irritability
This phase isn’t harmful if short-lived. In fact, it enhances focus and energy to tackle challenges. However, extended exposure leads to Stage 2.
Stage 2: Resistance
In the second stage, the body’s ability to maintain a heightened stress response begins to wane. While not as dramatic as Stage 1, Stage 2 represents a deeper strain on the body and mind. People in this stage often seek control over their circumstances and environment, such as becoming more demanding or rigid.
At this point, you might notice recurring physical symptoms like headaches, fatigue, and sleep disturbances. Mentally, stress may manifest as forgetfulness, difficulty concentrating, or excessive worry.
Symptoms of Stage 2 Stress:
- Physical: Fatigue, headaches, weight changes, frequent colds, muscle tension, teeth grinding during sleep, food cravings, weight gain or weight loss, hormonal problems, waking during the night
- Mental: Forgetfulness, inability to concentrate, excessive worry, irritability, jumping to conclusions more quicky
At this stage, the body has been under stress for longer, and continued strain without relief can push you into Stage 3.
Stage 3: Exhaustion – Burnout
By the third stage, prolonged stress has depleted the body’s resources, leading to profound exhaustion. Chronic stress weakens immune function, increases the risk of high blood pressure, heart disease, and even depression. The body’s systems start to shut down, and even basic tasks can feel overwhelming.
Symptoms of Stage 3 Stress:
- Physical: Persistent fatigue, digestive issues, weight changes, weakened immunity, depression, heart problems, weight gain especially around the abdomen
- Mental: Reduced concentration, poor memory, apathy, low self-esteem, loss of confidence in own abilities
In this stage, burnout can negatively impact both personal and professional life. If left unaddressed, the cycle of exhaustion and hopelessness deepens, leading to a sense of defeat and loss of motivation.
Solutions for Coping with Stress at Each Stage
To manage stress, it’s crucial to recognize which stage you’re in. The strategies for each stage differ, so effective stress management requires understanding the stress response and using the right techniques.
Stage 1: Stay Calm and Slow Down
During the alarm phase, it’s essential to stay calm and avoid rash decisions. Deep breathing, meditation, or gentle stretching can help manage immediate reactions. It’s also helpful to get outside and walk for 15-30 minutes, as natural environments lower cortisol levels.
Coping Strategies:
- Practice deep breathing or mindfulness
- Go for a walk in nature
- Talk with a trusted friend or family member to release pent-up emotions
- Don’t be afraid to cry as this allows your body to release stress
- Ensure adequate rest, aiming for an early bedtime
Stage 2: Build Resilience and Seek Support
As stress moves into the resistance stage, the body needs support to recover. Engage in regular exercise like resistance training or yoga, which can lower cortisol and boost endorphins. It’s also vital to acknowledge when you need external support, whether through social connections, therapy, or relaxation techniques.
Coping Strategies:
- Participate in regular physical activity (e.g., resistance training, yoga)
- Engage in creative hobbies (e.g., painting, writing, gardening) to relieve stress
- Seek support from friends, family, or a therapist
Stage 3: Focus on Social Connections
In the exhaustion stage, healing requires a focus on self-care and emotional recovery. Social connection—whether with pets, friends, or loved ones—can help restore balance by boosting oxytocin, which helps to lower cortisol. Laughter, sunlight, and nutrient-rich meals also play a crucial role in reducing stress and boosting mood.
Coping Strategies:
- Spend time with pets or people who make you feel safe
- Laugh and engage in activities that uplift you
- Get sunlight or use light therapy to improve mood
- Eat balanced meals with plenty of seasonal vegetables, protein, and healthy fats
- Prioritize consistent sleep habits and
- Engage in daily gentle movement such as walking, stretching, or yoga.
Final words: Stress Management is a Skill that needs to be practiced
Stress is a natural, protective response, but when unmanaged, it can lead to physical and mental health challenges. By recognizing the stages of stress and applying tailored strategies, you can prevent burnout and restore balance. Remember, stress doesn’t mean failure—it’s a sign that your body is trying to protect you. By understanding these stages and coping strategies, you can navigate stress more effectively and enhance your well-being.
If you feel that you need support to navigate the stresses of life, book a free 30-minute consultation with me, Tracey Turton, to put together a personalised treatment plan for you.