As leaders, we have a responsibility to care for our teams—not just in terms of their output but also their mental and emotional wellbeing. Ensuring a healthy workplace environment is critical, especially as stress becomes a growing concern in today’s fast-paced world. Preventing burnout for both yourself and your team is crucial.
One way to understand stress is through the lens of the General Adaptation Syndrome (GAS), a concept developed by Austrian scientist Hans Selye in the 20th century. GAS explains how our bodies respond to stress in three distinct stages: Alarm, Resistance, and Exhaustion. Understanding this process can help us recognise when stress becomes harmful and take steps to manage it effectively.
What is the General Adaptation Syndrome (GAS)?
GAS describes how our bodies respond to stress over time. While we’re naturally equipped to handle everyday challenges, extreme or prolonged stress can overwhelm these systems. Stressors can be physical, such as extreme temperatures, toxins, or infections, or psychological, like feeling unable to meet high demands.
The COVID-19 pandemic is a clear example of a stressor that tested our collective capacity to cope. Recognising these stressors and how they impact us is the first step in protecting our mental and physical health. Let’s explore the three stages of General Adaptation Syndrome and what they mean for our wellbeing.
Stage 1: Alarm
The Alarm stage is our body’s immediate reaction to stress, also known as the “fight or flight” response. When faced with a perceived threat, the sympathetic nervous system kicks in, preparing us to take action.
During this stage, you might notice:
- Increased heart rate and pulse
- Faster breathing
- A spike in blood pressure
This response is your body’s way of mobilising energy to handle the stressor. While this burst of energy can be helpful in the short term, prolonged activation without relief can strain your body.
Stage 2: Resistance
In the Resistance stage, the parasympathetic nervous system steps in to help the body recover and return to balance. If the stressor is resolved during this phase, you can return to a normal state with little harm done.
However, if the stressor persists, the body remains on high alert. Over time, this can lead to wear and tear on your physical and mental health. This is why taking steps to manage stress early is so important—it prevents progression to the final and most dangerous stage.
Stage 3: Exhaustion
Exhaustion occurs when the body has depleted its resources from repeatedly trying to recover from stress. At this point, the body is unable to cope, which can result in serious consequences such as:
- Chronic fatigue
- Anxiety or depression
- A feeling of being overwhelmed or unable to cope
- Potential health problems
If left unchecked, exhaustion can lead to severe illness or even death. This is why prioritising self-care is non-negotiable—it’s essential to your overall health and wellbeing.
Tips to Manage Stress Effectively
Preventing stress from escalating through these stages requires a proactive approach to self-care. Here are some practical tips:
- Learn relaxation techniques like self-hypnosis or meditation
- Walk regularly or hit the gym for physical exercise
- Take time daily to unwind and relax
- Maintain a consistent sleep schedule
- Eat a balanced diet rich in nutrients
- Plan your day to minimise overwhelm
- Limit alcohol consumption
- Focus on proper breathing techniques
These steps might seem simple, but they can make a world of difference in managing stress and staying healthy.
Stress is an inevitable part of life, but it doesn’t have to control you. By understanding the stages of the General Adaptation Syndrome and taking steps to care for yourself, you can build resilience and protect both your mental and physical wellbeing. Remember, looking after yourself is not a luxury—it’s a necessity.
Ready to take control of stress in your life? Contact me today for personalised strategies to protect your mental health and wellbeing.
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