Managing Stress with General Adaptation Syndrome

General Adaptation Syndrome (G-A-S) is a foundational theory that elucidates how living organisms respond to stress, highlighting the intricate interplay between external threats and biological reactions. This theory posits that any factor perceived as a threat to survival generates stress, which subsequently triggers adaptive responses designed to restore balance.

As such, General Adaptation Syndrome serves not only as an explanation for physiological changes during stressful situations but also underscores the universal nature of these reactions across different species. By understanding this dynamic process, we can better appreciate the complexities of our own bodily responses when confronted with stressors in daily life.

The relevance of G-A-S extends beyond mere academic interest; it provides critical insight into the consequences of unresolved stress on overall health. When individuals encounter stressors without effective coping mechanisms or resolution strategies, they may find themselves vulnerable to various ailments and diseases.

Selye (1951) aptly noted that we have a basic biological reaction to stress “irrespective of the agent used to produce stress.” This perspective emphasizes the need for awareness surrounding our personal experiences with stress and highlights why adopting healthy management techniques is essential for maintaining well-being amidst life’s inevitable challenges.

Hans Selye and The General Adaptation Syndrome

Hans Selye (1907–1982) was revolutionary in transforming scientific theories on stress. The word ‘stress’ is used in physics to refer to the interaction between a force and the resistance to counter that force. Hans Selye incorporated this term into the medical lexicon to describe the “nonspecific response of the body to any demand” (Tan & Yip, 2018).

Hans Selye first developed the general adaptation syndrome in 1936. General adaptation syndrome is considered a pioneering modern biological theory, describing the formulation of stress. Many of Selye’s theories associating stress with illness are commonly accepted in the medical field today.

Selye’s theory hypothesizes that stress is “a major cause of disease” because of the long-term hormonal changes stress causes in the body. The body has “a limited supply of adaptive energy” which it draws upon to deal with stress. When over used (used faster than it is replaced) the amount of adaptive and that this amount energy declines. When there has been trauma, “stress levels are chronically high and the body loses its capacity to adapt or recover, leading to adrenal fatigue and exhaustion” (Heller & LaPierre, 2012).

A staple of wellness is managing life stress to prevent habitual exhaustion. Habitual exhaustion (burnout) leads to illness and disease.

General Adaptation Syndrome and Good Stress

GAS doesn’t suggest that stress is bad. Selye never suggested life should be stress free. Life is stressful. Survival is earned through successfully navigating problems. Selye believed that “stress is the spice of life,” arising from both pleasant and unpleasant activities.

Our goal, then, is not freedom from all stress, but rather to keep stress in manageable portions (Krech, 2014). Selye explained that the impact of stress depends not only on “the magnitude and duration of the stressor, but also on the strategies individuals adopt to cope with it (Heller & LaPierre, 2012). Effective stress management techniques would minimize the amount of stress (through healthy living) and bolster our ability to cope with the frustrations.

Selye’s theory emphasizes an important element for wellness. Excessive stress occurs “when the demands made on an organism exceed that organism’s reasonable capacities to fulfill them” (Maté, 2008). Growth requires stress in moderation, enough to push change (adaptation), but not so much that we exhaust, quit, and collapse. We all experience those days where we feel like we are the verge of the latter but somehow muster enough energy to trudge forward, even if it is just for one more day (or hour).

General Adaptation Syndrome Stages (The Stress Response)

Selye’s General Adaptation Syndrome divides an organism’s reaction of stress into three stages: alarm reaction, resistance, and exhaustion.

Alarm Reaction Stage

The alarm stage is the organisms physiological reaction to the introduction of a stress. You may be familiar with the fight-or-flight response. This natural reaction to stress prepares the body to either flee or protect against threats. When exposed to a threat, our heart rate increases, adrenal gland releases cortisol (a stress hormone), and we get a boost of adrenaline to increase energy.

The alarm stage is this initial physiological reaction to stress, knocking us from the calm and comfort of a homeostatic balance in preparation for survival behaviors. We seem to be on cruise control. Enjoying the moment then it hits—a thought or an event. “I think I left the stove on” or ” I think that car that I accidentally cut off is following me.” We shift gears and get ready to respond. This shift in attention is Selye’s alarm stage.

Resistance Stage

Selye wrote:

“Stress is an interaction between damage and defense.” The physiological response has “toxic effects” (Selye, 1951).

Physiological arousal is necessary for survival but comes at a cost. The body quickly responds to the physiological changes of the alarm stage to restore homeostatic balance. This response is the resistance stage. Selye explains that most of the physiological changes occurring the alarm stage “disappear or are actually reversed during the stage of resistance” (Selye, 1951).

We employ defenses to resolve stress. Selye uses the term “adaptive energy.” Gabor Maté, M.D., explains that adaptiveness is “the capacity to respond to external stressors without rigidity, with flexibility and creativity, without excessive anxiety and without being overwhelmed by emotion” (Maté, 2008).

The alarm sounds by creating physiological change and we respond to put out the fire, calming our system. However, defenses also come at a cost. In her article on general adaptive syndrome, writer Valencia Higuera lists some signs of the resistance stage as:

irritability
frustration
poor concentration (Higuera, 2018).

These signs indicate we are diverting valuable resources to cope with the stress, leaving limited resources for other important cognitive functions.

Exhaustion Stage

The physiological reactions to stress that appear in the alarm stage, settle in the resistance stage, re-appear in the exhaustion stage. Selye theorizes that the ability of living organisms “to adapt themselves to changes in their surroundings, their adaptability or ‘adaptation energy,’ is a finite quality” (Selye, 1951).

Selye explains that it is as though “we had hidden reserves of adaptability, or adaptation energy, throughout the body.” However, Selye warns, when “all of our adaptability is used up,” it is irreversible, general exhaustion and death follow” (Maté, 2008).

Associated Concepts

General Adaptation Syndrome is associated to several concepts in psychology. These include:

Stress and Coping Theory: This theory, developed by Richard Lazarus and Susan Folkman, suggests that individuals experience stress when they perceive a discrepancy between the demands of a situation and their perceived ability to cope with those demands.
Lazarus’ Cognitive Processing Theory: This theory posits that emotions arise not directly from external stimuli, but from our interpretations and evaluations of those stimuli. This “appraisal” process involves two key stages: primary appraisal (assessing the significance of the event—is it irrelevant, positive, or stressful?) and secondary appraisal (evaluating our ability to cope with the event).
Burnout: A psychological syndrome characterized by feelings of energy depletion or exhaustion, increased mental distance from one’s job or feelings of negativism or cynicism related to one’s job, and reduced professional efficacy. Often associated with chronic workplace stress.
Allostatic Load: This concept refers to the wear and tear on the body caused by chronic or repeated stress
Homeostasis: This concept refers to the body’s attempt to maintain a stable internal environment. During the resistance stage, the body tries to return to homeostasis despite the ongoing stress.
Coping Mechanisms: These are strategies individuals use to manage stress. Effective coping can prevent the progression to the exhaustion stage.

A Few Words by Psychology Fanatic

Certainly, the science of stress has far surpassed Selye’s original theories he established over 70 years ago. However, many of his discoveries remain relevant today. His theory of general adaptation syndrome set off a flurry of new research and new findings. Many books continue to refer to Selye’s stress research in connection with anxiety and stress related diseases.

Selye prophesied that his research would only “vaguely” describe a process that later would be better understood. He knew stress research was just entering the “twilight” stage. Selye didn’t demand that others his work as final but only as the beginning of a fascinating new frontier of science. We can learn from his revolutionary theories, while skeptically examining them against the context of new findings.

Last Update: January 17, 2026

References:

Heller, Lawrence; LaPierre, Aline (2012). Healing Developmental Trauma: How Early Trauma Affects Self-Regulation, Self-Image, and the Capacity for Relationship. North Atlantic Books; 1st edition. ISBN-10: 1583944893
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Higuera, Valencia (2018) What is General Adaptation Syndrome? Healthline. Published: 11-6-2018; Accessed: 11-9-2021. Website: https://www.healthline.com/health/general-adaptation-syndrome
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Krech, Gregg (2014). The Art of Taking Action: Lessons from Japanese Psychology. ToDo Institute Books. ISBN-10: 0982427387
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Maté, Gabor (2008). When the Body Says No. ‎Trade Paper Press; 1st edition. ISBN-10: 0470349476
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Selye, Hans (1951). The General-Adaptation-Syndrome. Annual Review of Medicine, 2(1), 327-342. DOI: 10.1146/annurev.me.02.020151.001551
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Tan, Siang Yong; Yip, A (2018) Hans Selye (1907–1982): Founder of the Stress Theory. Singapore Medical Journal. DOI: 10.11622/smedj.2018043
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