Hans Selye’s
General Adaptation Syndrome
Scientist Hans Selye (1907-1982) introduced the General Adaptation Syndrome model
in 1936 showing in three phases what the alleged effects of stress has on the body.
In his work, Selye - 'the father of stress research,' developed the theory that stress is a
major cause of disease because chronic stress causes long-term chemical changes.
He observed that the body would respond to any external biological source of stress with a
predictable biological pattern in an attempt to restore the body’s internal homeostasis.
This initial hormonal reaction is your fight or flight stress response - and its purpose is for
handling stress very quickly! The process of the body’s struggle to maintain balance is what
Selye termed, the General Adaptation Syndrome.
Pressures, tensions, and other stressors can greatly influence your normal metabolism.
Selye determined that there is a limited supply of adaptive energy to deal with
stress. That amount declines with continuous exposure.
“Every stress leaves an indelible scar, and the organism pays for its survival after
a stressful situation by becoming a little older.”
~ Hans Selye
Going through a series of steps, your body consistently works to regain stability. With the
general adaptation syndrome, a human’s adaptive response to stress has three distinct
phases:
ALARM STAGE Your first reaction to stress recognizes there’s a danger and prepares to deal with the
threat, a.k.a. the fight or flight response. Activation of the HPA axis, the nervous system
(SNS) and the adrenal glands take place.
During this phase the main stress hormones cortisol, adrenaline, and noradrenaline, is
released to provide instant energy.
If this energy is repeatedly not used by physical activity, it can become harmful.
Too much adrenaline results in a surge of blood pressure that can damage blood vessels of
the heart and brain – a risk factor in heart attack and stroke.
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The excess production of the cortisol hormone can cause damage to cells and muscle
tissues. Stress related disorders and disease from cortisol include cardiovascular conditions,
stroke, gastric ulcers, and high blood sugar levels.
At this stage everything is working as it should – you have a stressful event, your body
alarms you with a sudden jolt of hormonal changes, and you are now immediately equipped
with enough energy to handle it.
RESISTANCE STAGE The body shifts into this second phase with the source of stress being possibly resolved.
Homeostasis begins restoring balance and a period of recovery for repair and renewal takes
place.
Stress hormone levels may return to normal but you may have reduced defenses and
adaptive energy left.
If a stressful condition persists, your body adapts by a continued effort in resistance and
remains in a state of arousal.
Problems begin to manifest when you find yourself repeating this process too often with
little or no recovery. Ultimately this moves you into the final stage.
EXHAUSTION STAGE At this phase, the stress has continued for some time. Your body’s ability to resist is lost
because its adaptation energy supply is gone. Often referred to as overload, burnout,
adrenal fatigue, maladaptation or dysfunction – Here is where stress levels go up and
stay up!
The adaptation process is over and not surprisingly; this stage of the general adaptation
syndrome is the most hazardous to your health.
Chronic stress can damage nerve cells in tissues and organs. Particularly vulnerable is the
hippocampus section of the brain. Thinking and memory are likely to become impaired, with
tendency toward anxiety and depression.
There can also be adverse function of the autonomic nervous system that contributes to
high blood pressure, heart disease, rheumatoid arthritis, and other stress related illness.
The progressive stages of the general adaptation syndrome clearly show where having
excessive stress can lead. Given a choice, why would anyone purposely choose this path?
You may want to check out some relaxation techniques or perhaps an herbal stress
relief strategy to help bring this under control.
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The sources of stress are numerous with our hectic lifestyles, but luckily there are just as
many ways to relieve stress and still keep up and keep going.
Emotional Effects of Stress
You are most likely to feel the effects of stress when struggling with demands that
exceed your natural ability to cope.
How you perceive those challenges largely depend on the formed attitudes you’ve acquired
in life. Past conflicts may have established a stronghold of habitual negative thoughts and
reactions.
Recognizing the fight or flight stress response is key in fighting the effects of stress and
gaining back control.
What is stress and how does it affect mental health?
One definition of stress is:
-- a physical or emotional element that causes bodily or mental tension and may be a factor
in disease causation.
Did you get that?
We don’t usually view our emotions as being the reason for getting sick. Negativity carries
so many harmful emotions such as anger, frustration and worry. This inner turmoil quickly
drains the mind and body of its available energy. As a result of being increasingly on edge
you also grow weary in thought and stamina.
“God, grant me the serenity to accept the things I cannot change, the courage to
change the things I can, and the wisdom to know the difference.”
~ Reinhold Niebuhr
Recharging your depleted energy reserves
Special attention should be placed on replenishing the energy levels that are being
exhausted. Emotional strain affects everyone differently.
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There are distinct strategies in obtaining stress relief that will line up with your particular
need – whether it’s for emotional tension, physical tension or both. Choose on the basis of
what feels right for you.
Cognitive functioning for clear thinking, problem solving and memory can also become
impaired. Look for fun ways to use and improve your thinking skills.
Without a remedy, the effects of stress leave you vulnerable for further decline - particularly
from the damage of prolonged chronic stress. These detrimental emotions play havoc with
your body’s chemistry.
For some, it can trigger emotional food cravings or nervous habits. The brain also signals an
over-abundant flow of stress hormones that contribute to serious physical effects and
ailments as well.
Many medical studies have been held and stress statistics are well documented.
As modern research on stress began during the 1930’s, Hans Selye introduced the general
adaptation syndrome - his study on the biological reaction to stress.
"It's not stress that kills us, it is our reaction to it."
~ Hans Selye
Emotional stress that has become excessive or accumulative
can unfavorably tip the scales.
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Burnout and midlife crisis are controversial emotional or psychological stress related
problems.
A stress disorder or perhaps panic attacks can develop from ongoing or frequent
bouts of stress.
Stress anxiety and depression result from feelings of losing control and carry deep
thoughts of overwhelm and hopelessness.
Post traumatic stress disorder is yet another serious stress related condition usually
suffered from experiencing a psychological trauma.
Needless to say, it is always wise to seek the medical advice of your doctor or other
qualified health professional when experiencing long aggravated stress symptoms.
Stress causes other common complications
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Your bed can be viewed as a battleground when combating stress and insomnia. Many
worries at bedtime will prevent the relaxation needed for a good night’s sleep. Sleep
deprivation only intensifies the adverse effects of stress.
If you are constantly getting angry and have a short fuse… it could be in part, your attitude!
You may want to explore the reason why you are so quick-tempered. You can learn to
overcome this with good anger management skills. Look for relaxing ways to quiet your
agitations. You’ll at least live your life happier, if not longer too.
Thankfully, we have an abundant range of emotions at our disposal. There are tremendous
health benefits mentally and physically for staying optimistic. So try to become more aware
of when you are being pessimistic in your views.
"Adversity is inevitable, but stress is optional"
~ Unknown
In conclusion, here's what to do…
Want to remain in the best possible frame of mind?
Guard yourself from the emotional bad effects of stress. You cannot always control the
adversity that comes into your life, but you can choose how you are going to react to it.
Self-awareness is a good place to start.
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Evaluate what your causes of stress are
Start managing stress appropriately
Get some good stress relievers working for you!
The intricate working of your mind – emotion, mood, and behavior all interwoven together
is very complex.
Please realize that your overall wellness is affected and regulated in many powerful ways
from the emotional effects of stress. And it all closely ties in with the physiological changes
of the fight or flight response.
Physical Effects Of Stress
Having control over the ravaging physical effects of stress is a valid concern if you
suffer from significant amounts of tension in your life.
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Its been estimated that nearly 80-90% of our visits to the doctor are due to stress related
illness or conditions. Staggering is the fact that most sickness and disease can be traced to
a root cause of emotional distress.
What goes on in your physical body is greatly influenced by the powerful mind-body
connection. You can literally worry yourself into an early grave. The actual physical effects
of stress on health can be extremely damaging. It is of the utmost importance that you help
your body function the way it was meant to.
“Learn to relax. Your body is precious, as it houses your mind and spirit. Inner
peace begins with a relaxed body”
~Norman Vincent Peale
How does stress affect health?
Your brain seeks to chemically regulate that elusive balance between stimulating and
tranquilizing your body. Adjustments are made whenever something disturbs the metabolic
equilibrium known as homeostasis.
When a threat arises the sympathetic nervous system (SNS) launches thefight-orflight response. This prepares you for quick action by speeding the heart rate, constricting
blood vessels, decreasing digestive activity, and raising blood pressure. Contrary to that,
the parasympathetic nervous system (PNS) ushers in the relaxation response that calms
everything back down.
Trouble starts when the SNS stress hormones stubbornly dominate with increased activity
that isn’t easily suppressed or turned off. In time, this unnatural release of the cortisol
hormone and adrenaline floods your system to produce a slew of health-related problems.
Early signs of stress
Complaints early on from the physical effects of stress may include a stress headache,
backache, neck or shoulder stiffness. These are common and often caused by muscle
tension and tightness. The unconscious habit of jaw clenching or teeth grinding (even while
you sleep) is a sometimes-overlooked sign that can also lead to serious dental problems.
Ever notice that stress and acne seem to go hand in hand when you’re anxious over some
big event? Other skin conditions such as psoriasis, rosacea and eczema can also be
aggravated when you’re under pressure. And the often-asked question, "Can stress cause
hives?" - that appears to be connected as well.
There’s clearly a link between stress and hair loss too.
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“Don't let your mind bully your body into believing it must carry
the burden of its worries”
~Astrid Alauda
Frequently your appetite is affected by stress and weight loss occurs. On the other hand,
you might find yourself craving so-called comfort foods and overeating. Feeding your body
the proper amount of food and nutrients start with self-awareness. Try keeping track of
what triggers cause your eating habits by writing it down.
Stress and weight gain can grossly contribute to obesity and complicate health problems. A
high incident of body fat, specifically stubborn belly fat is associated with the hormone
cortisol and metabolic syndrome.
The physical effects of stress weakens your immune system. You are much more vulnerable
to colds and other infections. Thus, your ability to fight impending disease is greatly
diminished and compromised.
Physiological Effects of Stress and Premature Aging
Stress effects the body by speeding up the normal occurrence of oxidation. Free radicals run
rampant creating excessive wear and tear on internal organs and systems throughout your
body. When your distressed the very DNA within your cells is under attack!
Weakened and abnormal cells divide and multiply… an invitation for cancer!
Allergies, asthma and autoimmune diseases may become increasingly severe. With high and
prolonged levels of stress, health helplessly suffers in some way as bodily functions are
altered and begin to fail.
This accelerates the aging process, and brings on age-related disease!
Physical symptoms of stress and illness:
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Adrenal fatigue symptoms - occur when over-stimulated adrenal glands have
reached exhaustion and no longer function properly
Brain cell damage or death in the hippocampus - the area of your brain needed for
memory, concentration and learning.
Chronic pain – migraine, inflammation, arthritis
Diabetes - fluctuating blood-sugar levels and insulin-dependent diabetes in those
who may be predisposed to the disease.
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Gastrointestinal problems – heartburn, acid reflux, upset stomach, nausea, ulcers,
cramps, constipation, diarrhea, irritable bowel syndrome
Heart disease (cardiovascular disease) – angina (chest pain from stress), heart
attack, stroke
High blood pressure (hypertension) - which has been referred to as the silent killer,
is many times discovered only during routine blood pressure checks
High (LDL) cholesterol, triglycerides
Insomnia – fatigue, poor sleep
Sexual dysfunction disorders, PMS, infertility
"Take care of your body. It's the only place you have to live"
~Jim Rohn
Neutralize the side effects of stress
You can greatly improve your health and help counteract the physical effects of stress by
taking control of your health with a holistic approach in medicine.
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Learn to use stress reduction techniques. It may require some effort on your part to
initiate your relaxation response, but take this seriously. Your health is the most
precious commodity you own. It is worth it!
Take steps to adequately nourish your body and promote the replication of vibrant
and healthy new cells. It is crucial—not only, but especially—during stressful
situations to neutralize and protect each and every cell from the devastation of free
radicals.
Exercise daily
Get adequate sleep each night
These are very fundamental ways in preserving vitality and keeping the physical effects of
stress at bay. If you truly want to avoid being one of the many health statistics on stress
then…
Commit to the importance of maintaining good health "for life" – literally.
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