A framework for understanding the stress process
A “stressor” on the body can be physical, emotional, mental, in the form of food, or chemicals… it’s the high-paced job, the anxiety-fuelled relationship, the violent television, undereating, overcommitting, the excessive exercise. With this in mind, stressors are everywhere, they are with everybody, and basically unavoidable. “Stress less” just doesn’t always cut it in our modern day.
Nothing is spontaneous in the body, so we absolutely can handle a level of stress. It can be beneficial, it helps us perform, it keeps us alive! But the system our stress response is regulated by (the HPA - hypothalamic-pituitary-adrenal axis) exists to exert the appropriate amount of stress hormones to gear the body up, and then stop when the perceived danger ends via a negative feedback loop.
What we are seeing nowadays is more stress, and less stop.
The body intelligently prioritises what it needs to survive… so if we are signalling to the body it needs to continually exert stress hormones - our immune system, reproductive function, healthy skin, digestive function are all knocked far down the priority list, just to name a few!
Before we reach that final stage where we are depleted, exhausted, and bone-tired - give the body signals to close the loop of stress. Meditation, sitting for a few moments a day and feeling the sun on your body, slower movement, breathe work, simply enjoying a meal…it doesn’t always need to be grand, we just need to tell the body it is safe and no longer needs to arm you. Let it detoxify, digest, rest, and repair.
The General Adaptation Scale is a framework proposed by biologist Hans Selye that helps us understand the complex physiological response our body undergoes in the face of stress:
Alarm - "I'm running off adrenalin"
When the body encounters a stressor, the fight-or-flight response is triggered. Stress hormones are released, such as adrenalin and cortisol, which switch on physiological functions to help the body to survive. For example, the heart rate rises, blood vessels dilate, blood pressure increases, digestion is halted, and mental focus is sharpened. This phase might feel like you're running off adrenalin, anxiety, and nerves - you are stimulated and ready to roll.
Adaptation - "I'm just holding on"
If the exposure to stress ends, metabolism returns to normal and the body begins to repair. If the stressor persists, the body attempts to adapt to the ongoing stressor as the initial alarm response fades. Hormone levels and blood pressure may remain elevated, but the body attempts to restore balance and stabilise its physiological processes. However, the body's resources are still being utilised, and if the stressor is prolonged or intense, the individual may begin to experience symptoms of physical and mental exhaustion.
Exhaustion - “I have nothing left to give”
If there is no relief from the stressor, the body's adaptation threshold begins to breakdown. The body will become depleted of its resources to continue to fight the stress, and enters the exhaustion phase. The individual may experience symptoms such as deep fatigue, an inability to get well and stay well, brain fog and poor memory, nausea, dizziness, sleep disturbances, increased susceptibility to physical and mental health problems. By this point, the individual requires deep healing and rest.