Three stages of stress

So being really clear, stress is a natural response that everyone experiences, and it’s not inherently bad—in fact, some stress can actually be beneficial. I've written before about "eustress," which is the good stress that helps you stay motivated, focused, and ready to tackle challenges. It’s the feeling you get when you’re excited about a new project or preparing for a big presentation, a healthy boost that can sharpen your performance and creativity.

On the other hand, "distress" is the negative side of stress, which is often the direction we all head in when we hear the term. Distress occurs when stress levels become too high or persist for too long, affecting physical and mental health. Chronic distress can cause emotional exhaustion, physical weariness, and decreased productivity, eventually leading to burnout. So, really understanding the three stages of the stress response can help identify where this healthy boundary turns harmful.

The Alarm Stage

When you encounter a stressor, your body enters a state of alarm, and your sympathetic nervous system (SNS) springs into action to protect you. Your brain sends signals to the adrenal glands, which then secrete stress hormones, such as cortisol and adrenaline. These hormones prepare your body to deal with the stressor by increasing your heart rate, blood pressure, breathing rate, and even sweat production (to name a few)! 

While this heightened state can be beneficial in the short term, helping you stay sharp and focused, if stressors keep triggering the alarm response frequently, these hormones continue to circulate at high levels. This ongoing activation makes it hard for the body to reset, leading us to the next stage of stress.

The Adaptive or Resistance Stage

After the initial alarm stage, your body tries to adapt and bring things back to balance. However, if stress is frequent and prolonged, the body doesn't get a chance to return fully to its natural state of calm (rest and digest). Instead, it adjusts by building a tolerance to high stress, meaning that high cortisol levels and other stress hormones continue to flow, keeping you in a low-grade but constant state of alertness. 

Unfortunately this chronic exposure to stress can have serious consequences. During this adaptive or resistance phase, we begin to see the early physical and emotional impacts of stress, such as:

   - Mood fluctuations, including irritability and sadness, fatigue, and disrupted sleep patterns.
   - Elevated blood pressure and cholesterol, with a heightened risk of heart problems.
   - Increased fat storage and impaired hunger signals, leading to potential weight gain.
   - Physical discomfort, such as joint pain, headaches, and muscle tension.

The Exhaustion Stage

The final phase, exhaustion, represents the tipping point where the body’s reserves have been depleted from the continual demands of stress. At this stage, your body no longer has the energy to respond to even minor stressors as it did before. Think of it as the body reaching its breaking point, where it can no longer sustain heightened states of stress hormones without serious consequences. 

In this stage, the effects are profound, they can be very different from person to person but can include:

   - Chronic fatigue and low energy, often coupled with symptoms of anxiety or depression.
   - Lower tolerance for stress, meaning even minor challenges can feel overwhelming.
   - A diminished immune response, making you more vulnerable to infections and illness.
   - An overall sense of burnout, characterized by physical, mental, and emotional exhaustion.

Take Control of Stress Before It Controls You

Identifying where you are in the stress cycle is crucial to understanding how to regain control and prevent burnout. If you’re finding yourself frequently in the alarm or resistance stage, it may be time to take proactive steps to protect your well-being. By working with me, you’ll gain practical strategies to manage stress effectively, harnessing the energy of “good stress” without letting it cross over into harmful territory.

Are you ready to thrive without burnout? Let’s work together to bring balance and resilience back into your life. 

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