Understanding the Three Stages of Stress—And How to Manage Them
We all know the feeling: your heart races before a big presentation, your stomach churns while checking bills, or your shoulders tense up after a long day at your desk. These are all signs of stress—a natural response to life’s demands. But when left unmanaged, stress can take a serious toll on both body and mind.
The good news? By understanding how stress works—and what stage you’re in—you can take meaningful steps to prevent burnout and restore balance.
Is All Stress Bad?
Not necessarily. In fact, stress can be helpful in small doses. In 1936, endocrinologist Hans Selye coined the terms eustress (positive stress) and distress (negative stress). Eustress gives us energy and focus when we need it. But distress—especially when it lingers—can wreak havoc on our physical and emotional health.
When faced with a stressor, your body releases hormones like cortisol, which affect everything from your brain to your immune system. While this response is designed to protect you, chronic stress can impair memory, disrupt sleep, trigger anxiety, and lead to long-term health issues.
Selye identified three stages of stress: Alarm, Resistance, and Exhaustion. Let’s explore each stage—and what you can do about it.
Stage 1: Alarm – The Fight-or-Flight Response
This is your body’s initial reaction to stress. The “alarm” stage kicks in when you face a perceived threat, activating the fight-or-flight response. Adrenaline and cortisol flood your system, preparing you for quick action.
You might feel:
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A racing heart
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Shallow breathing
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Muscle tension
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Racing thoughts or anxiety
This stage is useful in short bursts—like slamming the brakes to avoid an accident. But if your body stays in this heightened state, the effects become overwhelming.
What to do:
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Practice deep breathing or meditation
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Take a 15–30 minute walk outdoors
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Stretch or move gently
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Talk it out with a friend or therapist
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Go to bed early to recharge
Stage 2: Resistance – Pushing Through
If the stressor persists, your body enters the resistance stage. Here, you might still appear “functional,” but inside, you’re starting to wear down.
Common symptoms:
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Ongoing fatigue
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Headaches or frequent illness
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Trouble sleeping
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Forgetfulness or difficulty focusing
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Irritability or emotional outbursts
You might try to control your environment more tightly—becoming rigid, perfectionistic, or overly demanding—as a way to cope.
What to do:
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Incorporate regular exercise (e.g., resistance training or yoga)
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Prioritize creative or relaxing hobbies
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Reach out to trusted friends or professionals for support
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Practice mindfulness or journaling
Stage 3: Exhaustion – The Burnout Phase
This is the crash. After prolonged exposure to stress, your body’s resources are depleted. You may feel mentally and physically drained, with little motivation to continue.
Warning signs include:
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Chronic fatigue
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Digestive issues or weight fluctuations
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Frequent illness
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Depression or anxiety
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Feeling detached or hopeless
At this point, even small tasks can feel insurmountable.
What to do:
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Connect with people (or pets!) who make you feel safe and supported
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Prioritize sleep, nutrition, and hydration
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Enjoy sunlight or use light therapy
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Laugh, play, or watch something uplifting
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Move your body gently—think walking, stretching, or restorative yoga
- Find a therapist who can work with you to help you to manage the stress and resulting symptoms. Reflexology, acupuncture, and aromatherapy can help to calm the nervous system. Counselling, Hypnotherapy or EFT can provide emotional support through difficult times.
Managing Stress Is a Skill—Not a Quick Fix
Stress isn’t a sign of weakness. It’s a message from your body that something needs attention. By recognizing the stage you’re in, you can respond appropriately—before stress turns into burnout.
And remember: You don’t have to navigate this alone.
If you’re feeling overwhelmed or unsure where to begin, I invite you to book a free 30-minute consultation with me. Together, we’ll create a personalised treatment plan to help you manage stress, improve well-being, and feel more like yourself again.
