Stress is a common experience in people’s lives. Whether it’s work pressures, family problems or daily worries, we all face stressful situations at some point. But have you ever wondered what happens in your body when you face stress? Hans Selyean Austro-Hungarian physician, pioneered the study of the body’s response to stress and developed the concept of General Adaptation Syndrome (GAS)which helps us understand how our body adapts and reacts to stressful situations.
Hans Selye began his research in the 1930s and throughout his career conducted numerous experiments on animals and humans to better understand the effects of stress on the body. His studies led him to identify a generalized physiological response that occurs when an organism is faced with a stressful stimulus. This response was what Selye called the General Adaptation Syndrome.
The General Adaptation Syndrome consists of three stages main ones: the alarm phase, the resistance phase and the exhaustion phase. In the alarm phase, the body recognizes the stressful stimulus and activates a fight or flight response. During this stage, the sympathetic nervous system is activated and stress hormones, such as cortisol and adrenaline, are released. These hormones prepare the body to cope with the stressful situation, increasing heart rate, raising blood pressure and mobilizing stored energy.
If the stressful situation persists, the body goes into resistance phase. In this stage, the body tries to adapt to continuous stress and maintain a balanced physiological response. However, this adaptation comes at a cost. The body deploys additional resources to cope with prolonged stress, which can lead to wear and tear of specific systems and organs. If exposure to stress persists or is very intense, the body can go into the exhaustion phase.
In the exhaustion phase, the body’s resources are depleted and adaptation mechanisms begin to fail. The immune system is weakened, the risk of disease increases, and physical and mental symptoms occur, such as chronic fatigue, depression, anxiety, and sleep disorders. Prolonged exhaustion can have serious health consequences.
It is important to note that General Adjustment Syndrome not only applies to acute stress situations, such as a sudden traumatic event, but also to chronic stress, which results from ongoing and prolonged stresses in everyday life. Constant demands and lack of time for recovery can trigger the stress response in the body, which in turn can have a negative impact on our long-term physical and mental health.
Understanding General Adaptation Syndrome is essential to effectively address stress and protect our health. Here there is some strategies that can help you manage stress and prevent burnout:
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Identify sources of stress: Recognize the situations, people or thoughts that cause you stress. Understanding the causes will help you take appropriate measures to address them.
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Practice relaxation techniques: Find relaxation techniques that work for you, such as deep breathing, meditation, yoga, or tai chi. These practices can reduce stress levels and promote physical and mental relaxation.
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Set limits: Learn to say “no” when you feel overwhelmed or when your personal limits are being exceeded. Setting healthy boundaries will help you avoid overwork and maintain a balance between your responsibilities and your well-being.
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Seek social support: Talk to family, friends, or health professionals about your worries and stressful experiences. Sharing your feelings can ease the emotional burden and give you valuable insights and advice.
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Take care of your physical well-being: Maintain a healthy lifestyle that includes a balanced diet, regular exercise and enough rest. A healthy body is better able to cope with stress.
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Practice self-care: Spend time doing activities that bring you pleasure and help you relax. This can include hobbies, reading, listening to music, enjoying a relaxing bath or any activity that allows you to disconnect and recharge.
He Hans Selye General Adaptation Syndrome teaches us that stress can have a significant impact on our physical and mental health. By understanding how our body responds to stress and taking steps to manage it appropriately, we can promote lasting well-being and prevent burnout. Remember that each person is unique, so it is important to find the strategies that work best for you. Prioritize your health and well-being, and seek balance in your life to deal with stress effectively.