The 5 stages of stress (and how to combat them)

When anxiety builds up, our discomfort goes through different stages. What are they?

The lifestyle of Western societies has caused stress to become a frequent phenomenon nowadays. This condition can occur acutely, in periods in which we have, for example, an excess of work.

However, when stress is prolonged over time, chronic stress (burnout or burnout syndrome in the work environment) appears, which is even more harmful and causes negative consequences both physically and psychologically.

Stress can be classified as positive stress (eustress) or negative stress (distress). In this article we will talk about the phases of habitual stresswhich is the one considered negative.

What causes this problem?

Stress does not have a single cause, but is a multicausal and complex phenomenon. a multicausal and complex phenomenon in which both internal factors come into play, such as the person's expectations or the way he or she interprets and deals with negative situations occurring around him or her, and external factors (e.g., not having a job, living in a situation of economic uncertainty or being bullied at school).

The phenomena that cause stress are called stressors.

Job stress: a problem that affects many people

In recent decades, much research has been carried out to try to understand a form of stress that affects a large part of the population: occupational stress.

The data obtained through various studies show that the causes of this type of stress are not only factors in the workplace, but also in the workplace. are not only workplace factorsThe stressors are not only related to stress, but are also influenced by several external factors, such as the economic crisis, cultural expectations, the worker's poor relationship with his or her partner, etc.

Moreover, recent research affirms that stress occurs at several levels, not only individual but also collective. occurs at several levels, not only individual but also collective.. Individuals share emotional experiences, and both these emotional experiences and stress experiences can be contagious.

• You can learn more about this interesting topic in this article: "8 essential tips to reduce work stress".

Its consequences

The negative consequences of stress are numerous; however, it is important to highlight the differences between acute and acute stress. to highlight the differences between acute stress and chronic stress..

The former occurs at specific moments and on a temporary basis, in response to the experience of one or more highly stressful events. For example, due to an exam that has to be prepared in one week when the person has had the whole year to do it. As a result, the individual may suffer from anxiety, muscle aches, headaches, exhaustion, gastric problems, tachycardia, etc. This type of stress is less severe, and with time the body returns to normal.

But when stress is chronic the consequences are even more harmfulIt can lead to physical, emotional or mental exhaustion and cause general damage to the health of the person affected, especially through the weakening of the immune system.

In addition, chronic stress produces changes in self-esteem. Imagine a person who is unemployed for several years and has economic problems; when the stressor is presented again and again repeatedly, the person can reach a serious situation of demoralization.

Some consequences of long-term negative stress are:

• Emotional fatigue.
• Diseases of the digestive system, skin diseases and heart problems.
• Feelings of insecurity and the feeling of learned helplessness.
• Depersonalization, irritability and loss of motivation.
• Insomnia.
• Anxiety.
• Depression.
• Alcohol or substance abuse.

Phases of stress: what are they?

One of the pioneers in the investigation of stress was Hans Selyewho carried out his studies in the 1950s. Today, his theory is still of great importance in analyzing the evolution of this psychological and physiological phenomenon.

According to this author, the stress response consists of three distinct phases:

1. Reaction alarm.

Any physical, emotional or mental alteration consequence of having detected a threat or having encountered a stressor causes an instantaneous reaction aimed at combating this situation. This response is called the "fight or flight" reaction, and consists of the release of adrenaline in different parts of the body: Blood vessels, heart, stomach, lungs, eyes, muscles...

In the face of a stressful stimulus, this hormone provides a quick boost to increase our energy so that we can escape from danger. We notice the effects because our breathing, pulse and heart rate speed up so that our muscles respond more quickly. The pupils dilate, the blood circulates at a faster rate and it moves away from the digestive tract. and blood moves away from the digestive tract to avoid vomiting.

In addition to these physiological functions, adrenaline also affects the brain, which goes into alert mode: attention narrows and we are more sensitive to any stimulus. Adrenaline, besides being a hormone, is also a neurotransmitter that acts in our brain.

In this phase, the cortisol level also increases and, as a consequence, the amount of sugar in the blood increases and the immune system weakens to save energy. the immune system is weakened in order to save energy and help fat metabolism and help the metabolism of fats, proteins and carbohydrates. The release of these hormones can be beneficial to the body in some cases, but in the long term the consequences are extremely harmful.

2. Endurance

In the resistance stage, the body tries to adapt thanks to a process called homeostasis, which leads to a phase of recovery and repair. Cortisol and adrenaline return to normal levels, but resources are depleted and the defenses and energy needed for the previous stress phase diminish. The body has overexerted itself and must now rest..

The problem arises when the stressful situation or stimulus does not cease or reappears continuously, because fatigue, sleep problems and a general malaise may manifest. As a consequence, the person becomes very irritable and has great difficulty concentrating or being productive in his or her daily life.

3. Exhaustion

When stress lasts for a long time, the body eventually exhausts resources and gradually loses the adaptive capacity of the previous phases. The body weakens and, after a certain time in this detrimental situation, the organism may succumb to exhaustion, the organism may succumb to diseasewhether it is a viral or bacterial infection, because its defenses have been exhausted. All the negative effects of chronic stress mentioned above are manifested at this stage.

If you want to delve deeper into chronic stress, you may be interested in the following articles:

• "Chronic stress: causes, symptoms and treatment".
• "Burnout (Burnout Syndrome): how to detect it and take action".

The five phases of negative stress

Research has continued over the years, and recently, the Canadian Institute of Stress, after studying thousands of people with negative stress, states that there are five phases of distress, states that there are five phases of distress:

Phase 1: Physical and/or mental fatigue

In this phase the person experiences the first consequences of stress: a loss of vitality and the onset of fatigue, tiredness, drowsiness, sleepiness, and fatigue.For example, when someone comes home from work in this phase, all they want to do is disconnect and lie down on the couch.

Phase 2: Interpersonal problems and emotional disengagement

In this phase the person is irritable and moodyand experiences problems in personal relationships, whether with family, friends or co-workers. This creates a vicious circle, since the stressed person makes the situation even worse. The individual prefers to be alone and withdraw into him/herself.

Phase 3: Emotional turbulence

In this phase the person experiences a pronounced emotional imbalance. The previous phase has destabilized close interpersonal relationships, creating a more tense environment. As a consequence, the individual begins to doubt himself/herself and becomes emotionally affected.

Phase 4: Chronic physical ailments

Stress becomes chronic and not only the mind (brain) but the body as a whole is affected. Continuous stress can cause muscular pain in the cervical, shoulder and lumbar areas, as well as headaches. In this phase, measures such as sports or massages can be taken, but if the real stressful problem is not treated, neither the stress nor the ailments will disappear.

Phase 5: Stress-related illnesses

After a state of chronic exhaustion and depersonalization the person begins to manifest serious physical damage. Colds, colds, flu, ulcers, colitis, are some examples that, although not directly caused by this phenomenon, are caused by the weakening of the immune system..

The longer the stressful situation lasts, the worse the consequences will be, as hypertension, cardiovascular problems and even heart attacks may appear.

How to combat stress

Combating stress is not an easy task, since sometimes we cannot control external stressors. For example, if the stressful situation is the lack of employment and the economic crisis or if our partner leaves us or makes our life impossible.

Undoubtedly, psychological therapy becomes a good alternative to alleviate this situation.Psychotherapy helps us to develop a series of strategies and skills so that we can control the experiences and consequences that stress produces and thus reduce discomfort in a significant way. In addition, psychotherapy is also useful in helping us to correct the way we interpret stressful events.

Stress theorists assert that stress occurs when the person does not have sufficient resources to cope with the situation.. That is, the source of stress lies in the mismatch between existing demands and the person's control over coping with those demands. When it is not possible to eliminate the stimulus or stressful situation, providing the person with sufficient resources is a good alternative to combat stress.

Scientific studies also affirm that the social environment can not only trigger the stressful situation, it can also trigger the stressful situationIt can act as a buffer, reducing the negative effects, and even as a way to prevent and reduce stress. At work, for example, different strategies can be employed to ensure that the relationship with colleagues is positive and, in this way, the negative impact of stress is reduced and even disappears.

In less severe cases, a number of measures can be taken to reduce stress: proper time management, Mindfulness practice or exercise are some alternatives. If you want to know some tips to reduce stress, you can read this article: "10 essential tips to reduce stress".

Bibliographic references:

• Brugnera, A; Zarbo, C; Adorni, R; Tasca, Giorgio A. ; Rabboni, M and Bondi, E et al. (2017): Cortical and cardiovascular responses to acute stressors and their relations with psychological distress. International Journal of Psychophysiology, 114, pp.38 - 46.

• Peiró, J. M. (1993). Desencadenantes del Estrés Laboral. Madrid: Eudema.

• Persson, P. B. y Zakrisson, A. (2016): Stress. Acta Physiologica, 216(2), pp. pp.149 - 152.

• Selye, H. (1975). Stress and distress. Comprehensive Therapy, 1, pp. 9 - 13.

• Soria, B., Caballer, A. & Peiró, J.M. (2011). Consecuencias de la inseguridad laboral. El papel modulador del apoyo organizacional desde una perspectiva multinivel. Psicothema, 23 (3), pp. 394 - 400.

• Zach, S., & Raviv, S. (2007). The benefits of a graduate training program for security officers on physical performance in stressful situations. International Journal of Stress Management, 14, pp. 350 - 369.