The 3 stages of stress
Dr. Hans Selye broke the stress response into three stages, which he called the General Adaptation Syndrome:
- Alarm Stage – also known as “fight or flight”, this stage occurs when you are rightened or under threat. Your heart rate speeds up and the body releases stress hormones such as adrenaline and cortisol. If prolonged it can take a toll on your body.
- Resistance Stage – occurs after the initial extreme reaction. Your body tries to adapt to the continued stress. If the stress passes, you can start to rebuild your defenses. If it becomes long-term, you move to the third stage.
- Exhaustion Stage – is the “burnout” or overload phase. Continued pounding by stress depletes your body’s reserves, which puts you at risk for disease. Facing multiple long- term stressors piles extra strain on your system and may quickly lead to exhaustion.
What To Do To De-Stress:
- Practice breathing exercises
Focus on your breath, pushing all other thoughts aside. Be conscious of the breath coming in and going out; focus on the sensation of inhaling and exhaling.
- Go walking or running
Exercise can be a great stress reliever. It helps you blow off steam and releases endorphins. Take a walk or go running. This will provide some perspective so you can return in a new frame of mind.
- Immerse yourself in a creative outlet
Doing something creative that you enjoy like cooking, baking, art or photography can take you away from the stress at hand. For example, cooking or baking requires focus, concentration and physical activity—especially if you are making bread or rolling out dough.
