General Adaptation Syndrome (GAS) is not so much a disorder or disease, but rather, a theory about how the body handles stress. The theory was developed by Canadian endocrinologist Hans Selye in 1936. Selye discovered that stressors, both positive and negative, have measurable physiological effects on the body, and these effects follow certain stages. Regardless of your mental health, you will experience GAS in your lifetime, as you experience different stressors. This is why it’s important to understand general adaptation syndrome, so that you can be more aware of its effects when you encounter stress.

Stages of General Adaptation Syndrome

General adaptation syndrome moves through identifiable stages, as the stressors change. These stages include the alarm stage, resistance stage and exhaustion stage. Understanding these stages can help you understand why you feel certain ways when you encounter stress in your life.

Alarm stage

The alarm stage represents the very first phase of the General Adaptation Syndrome (GAS). It is during this initial stage that your body begins to respond to the various stressors present in your surroundings. The alarm stage encompasses what is commonly known as the fight or flight response, which triggers several important physiological changes aimed at preparing you to cope with the stress you are facing. These changes typically involve an increase in your heart rate, which helps pump more blood to your muscles and vital organs, as well as the release of cortisol, a stress hormone that plays a crucial role in supplying you with the necessary energy and adrenaline. This surge of energy and heightened alertness can be vital in determining whether you choose to flee from a dangerous situation or confront it head-on, essentially equipping you with the physical and mental resources required for survival.

Resistance stages

Once the immediate threat has passed, your body will try and recover. This is called the resistance stage. Despite your body entering recovery, physiologically you will still remain on high alert in case the stressor returns. You might think of the resistance stage as a yellow traffic light – a transitionary period that advises caution. Physical signs of the resistance stage may include:

  • Increased irritability
  • Reduced emotional regulation
  • Poor concentration
  • Poor short term memory

If you experience extended periods of time on high alert in either the alarm or resistance phases, you may experience a crash into the exhaustion stage.

Exhaustion stage

The exhaustion stage arises when a person remains in both the alarm and resistance stages for an extended period, without implementing effective strategies to manage stress. This stage manifests when both the mind and body become thoroughly depleted from ongoing stress, to the point where normal functioning is severely impacted. When a person reaches this stage, they may begin to experience a range of symptoms that can significantly affect their daily life and overall well-being. Some of these symptoms include:

  • Intense feelings of anxiety
  • Symptoms of depression
  • A profound sense of burnout
  • A noticeable decrease in overall stress tolerance
  • Persistent feelings of fatigue

The effects that stem from reaching the exhaustion stage can endure for a significant amount of time if there is no effective approach to managing General Adaptation Syndrome (GAS) in a meaningful and healthy manner.

Treatment for General Adaptation Syndrome

Since GAS is not an acute disorder, there is no specific treatment for it. However, there are ways that you can anticipate the different stages of GAS, note how they affect you in particular and reduce the stressors in your life to make those stages less intense. Lifestyle changes and general mental health maintenance can make a real difference when it comes to experiencing GAS.

Managing stress

Managing stress effectively is crucial for maintaining overall well-being and a balanced life. Stress is a natural response to the various challenges and demands we face daily, but when it becomes overwhelming, it can impact both our mental and physical health. There are several strategies that you can implement to reduce stress levels and cope with difficult situations. Techniques such as regular exercise, practicing mindfulness or meditation and establishing a healthy support system can contribute to managing stress more effectively. Additionally, setting aside time for personal hobbies and relaxation can help create a more balanced lifestyle, allowing for better responses to stressors. Overall, understanding stress and adopting various coping mechanisms can lead to improved health and a more fulfilling life.

Self care

Self-care is the practice of taking time to care for yourself in a way that promotes physical, mental and emotional well-being. This can include a variety of activities and habits designed to enhance overall health and happiness. It is essential to prioritize self-care because it helps to reduce stress, prevent burnout and foster a greater sense of balance in life. Engaging in regular self-care routines can lead to improved mood, better relationships and increased productivity in various aspects of life. The activities involved in self-care can vary widely from person to person, depending on individual needs and preferences. Some common practices include exercise, meditation, healthy eating and setting aside time for hobbies or relaxation. It is important to identify what activities resonate with you personally, as these can greatly contribute to your overall sense of well-being. Making self-care a regular part of your routine can significantly improve your quality of life and enable you to better cope with daily challenges.

Mental health maintenance

Mental health maintenance involves a series of practices and strategies aimed at promoting and sustaining an individual’s psychological well-being. It encompasses various activities that foster emotional stability, resilience and overall mental wellness. Key components include regular self-care practices, mindfulness exercises, and engaging in positive social interactions. Additionally, it may involve seeking professional support, such as therapy or counseling, when needed, to address any mental health concerns that may arise. Promoting mental health maintenance also requires understanding the importance of a balanced lifestyle. This includes maintaining a nutritious diet, getting sufficient sleep and participating in physical activities, all of which contribute positively to mental health. Furthermore, managing stress through coping strategies like deep breathing, journaling or talking with friends can greatly enhance one’s mental state. By seeking professional support, employing coping strategies and practicing self-care, those impacted by GAS and the trauma that can inspire the responses of GAS can regain a sense of empowerment in their lives. Old Vineyard’s trauma recovery program is designed to address the unique facets of living with trauma-related stress. If this program sounds like it could be right for you or a loved one, you can call today at 855-602-5920 to learn more, or schedule an assessment online.

Old Vineyard Behavioral Health Services

Old Vineyard Behavioral Health Services is a treatment center that provides compassionate inpatient and outpatient treatment to help those achieve meaningful mental health and wellness. We treat a variety of behavioral health disorders including trauma, depression, mood disorders and more.

Our team of dedicated staff pride themselves on creating a safe and welcoming environment for all of our patients and their loved ones. Some of our services include our treatment, specialty and outpatient programs. Located in Winston-Salem, North Carolina, we provide a beautiful, campus-like atmosphere.

To schedule a consultation with us or for more information, please call 855-602-5920.