Stress Response: Causes, Stages, & Effects on the Body

What Is Stress?

Stress is a state of discomfort or tension as a response to any given situation that is perceived as difficult.  There are several different types of stress, including acute stress, episodic acute stress, and chronic stress. Stress is not always negative; eustress is a type of stress that can yield positive outcomes.

Some types of stress include:

• Acute stress: this is a very common type of stress. This is a brief response of stress to a challenging situation, whether positive or negative.
• Episodic acute stress: like acute stress, this is a brief stress response but is recurring. This can give the feeling of often being under pressure.
• Chronic stress: this type of stress is ongoing and persistent. This type of stress also has limited or no relief from the feelings associated with stress.
• Eustress: this type of stress is viewed in a positive way. This can include feelings of excitement, satisfaction, and motivation, and can assist in providing meaning in life.

Types of Stress Responses

Stress responses can differ in each individual, but there are three primary types of stress responses. These include the fight-or-flight response, the freeze response, and the fawn response. These are normal mental and physiological responses to stress that are initiated via the sympathetic nervous system (SNS).¹ These stress responses are innately built into the bodies as a method of survival.

Fight-or-Flight Response

Fight-or-flight response is when an individual is exposed to a difficult situation, and they choose to either stay and deal with it or run away from it. Physiological symptoms of this stress response include increased heart rate, enlarged pupils, and increased flow of oxygen throughout the body.¹ Psychological symptoms include increased agitation, feelings of confrontation, or urges to escape the situation or stressor.

Freeze Response

The freeze response occurs when an individual is immobilized by their exposure to a stressor. This may present as a person who is unable to move or respond, fearing that any response can worsen the situation. A person in this response is often conserving their energy, both mentally and physically, to aid in escaping when there is an opening to do so.

Fawn Response

The fawn response is present when a person chooses to ‘go along’ with the situation as a way of avoiding danger. This type of response is often present when there is an attacker or aggressor involved in the situation. A person will choose to appease or placate to avoid any further danger or conflict as a form of survival.

Causes of the Stress Response

There are many situations that can cause stress that will trigger the body’s stress response. Each individual handles stress differently; therefore, what is deemed stressful by one can be a breeze for another. A person’s life circumstances, baseline level of stress, and resiliency all play a role in how they will respond to a challenging situation.

Common causes of the stress response include:

• Work deadlines
• Financial struggles
• Relationship conflicts
• Family dynamics
• Loss of a loved one
• Moving/relocating
• Continued education
• Marriage/divorce
• Having a child
• Traumatic events

Stress Response Stages

The General Adaptation Syndrome (GAS) theory is a three-stage response that the body has when exposed to stress. The three stages are alarm, resistance, and exhaustion. This theory was developed by Hans Selye, a Vienna-based scientist, who explored how the body adapted to perceived stressors to improve survival odds.²

Alarm Reaction Stage

In the alarm reaction stage, a distress signal is sent to the hypothalamus, prompting a release of hormones called glucocorticoids.² The release of this hormone prompts an increase in adrenaline and cortisol, which are stress hormones. This prepares the body for fight or flight, activated through the sympathetic nervous system.

After the release of adrenaline and cortisol, physiological changes occur. These include increased heart rate, dilation of blood vessels in the body, large pupils, and other changes to increase the body’s ability to respond.¹ The distress signals sent within the brain are in direct relation to perceived threats, which then work to prepare the body for survival.

Resistance Stage

The resistance stage occurs after the initial response to stress is prompted when the body is in shock. In this stage, the body is working to return to a state of homeostasis and normal functionality.³ The body works to rectify the changes that occur after the release of adrenaline and cortisol, triggering physiological changes to bodily functioning.

During the resistance stage, the parasympathetic nervous system kicks in and triggers the neurotransmitter GABA to stop the flow of stress hormones and return the body to the recovery stage.³ However, if the stressor remains present, the body will remain in fight or flight, and the release of stress hormones will continue. This can have adverse effects on the body.

Exhaustion Stage

The exhaustion stage occurs when stress is chronic, and the body’s resources are depleted after prolonged attempts to recover from the initial alarm reaction stage.² In this stage, physical, mental, and emotional resources have been drained, and the body no longer has the ability to manage or cope with the stressor.³

When a person reaches the exhaustion stage, they have depleted their resources, and their stress has become unmanageable. This can have large impacts on functional areas of life, such as work, family, relationships, and physical health. This can lead to anxiety, depression, and feeling unable to cope with life.² Additionally, this can lead to stress-related health conditions.

What Happens During the Stress Response

The body has built-in systems to manage exposure to stress. This occurs through the autonomic nervous system (ANS), a complex structure that regulates physiological responses such as heart rate, blood pressure, digestion, and arousal.⁴ The ANS is composed of the sympathetic nervous system (SNS), which initiates the fight-or-flight responses, and the parasympathetic nervous system (PNS), which regulates bodily response through “rest and digest.”⁴

During the initial exposure to a challenging situation or stressor, the SNS is activated through the release of stress hormones. This presents with increased heart rate, blood pressure, oxygenation of the body, large pupils, and slowed digestive process. After the stressor is no longer a danger, the PNS works to relax the body, lowering heart rate, decreasing blood pressure, and restarting digestive movements.⁴

Physiological Responses to Stress

In a physical sense, stress can impact multiple areas of the body. Continued exposure to stress can lead to cardiovascular issues, disruption of digestive functioning, and decompensation of the musculoskeletal systems. Additionally, stress can impact immune functioning, mimicking the effects of chronic inflammatory issues in the body.⁵

Some common physical responses to stress include:

• Headaches
• Muscle tension
• Changes in appetite
• Difficulty regulating breathing
• Fatigue
• Weight loss or weight gain
• Sweating
• Changes in menstrual cycle
• Constipation
• Diarrhea
• Indigestion
• Chest pain
• High blood pressure
• Blurred vision

Psychological Responses to Stress

Not only does stress affect the body physically, but it also takes a psychological toll. Continued stress responses can wreak havoc on one’s mental health and emotional well-being. Psychological effects can begin to develop seemingly out of nowhere, or can present as worsening symptoms of pre-existing issues. It is important to seek professional help when experiencing the worsening psychological effects of stress.

Some common psychological and emotional responses to stress include:

• Anxiety
• Depression
• Irritability
• Difficulties in concentration and decision-making
• Overwhelm
• Anhedonia
• Impatience
• Anger
• Sense of dread
• Racing thoughts
• Feelings of neglect
• Panic attacks
• Nervous
• Fearful
• Worsening existing mental health symptoms

Behavioral Responses to Stress

Behavioral changes are often present with increased or persistent exposure to stress. Oftentimes, these changes start small, such as avoiding eye contact, rapid leg bouncing, or fidgeting movements. However, with prolonged exposure, more notable behavioral changes can occur that begin to impact social, occupational, familial, and physical areas of functioning.

Some common behavioral responses to stress include:

• Sleeping more
• Avoidance behaviors
• Sexual problems
• Changes in eating habits
• Irritability
• Anger outbursts
• Inability to relax
• Confrontational interactions
• Fidgeting
• Social withdrawal
• Lack of self-care
• Overspending habits
• Misusing substances

How to Cope With Stress

Stress is a normal part of life. Preparation for exposure to challenging situations can help assist in managing the onset of physical, psychological, and behavioral effects of stress. There are a variety of evidence-based strategies to decrease the effects of stress exposure, and it is important to choose the approach that works best for you.

Lifestyle changes, such as eating healthy foods, staying hydrated, exercising regularly, and observing healthy sleep hygiene, have all been linked to a decrease in stress. These changes are available to all and can be implemented regularly into daily routines. Additionally, finding stress reduction techniques to utilize when exposed to stress can minimize the impact on the body and mind.

Here are some coping strategies to manage stress:

• Mindfulness: Mindfulness exercises can help you remain grounded and reduce stress by practicing recognizing thoughts without attaching to them. This practice can be applied to life stressors as well.
• Meditation: Meditation for anxiety can help someone cope with stress by working to stay in the present moment. This can indicate to the brain that the person is no longer in direct danger.
• Exercise: Exercise helps mental health by reducing the stress hormone, cortisol, which is released during the first stage of stress response. Exercise can also reduce anxiety by releasing endorphins in the brain.
• Sleep hygiene: Sleep is an important part of our daily routine as it allows the body to reset. Sleep and mental health are linked in that during the sleep cycle, the brain rebalances its chemistry and improves functionality. Improving sleep hygiene can promote cellular development in the brain.
• Healthy diet: A healthy diet can promote stress reduction by nourishing the body with vital vitamins and minerals. Ensuring a balanced diet can decrease the possibility of nutrient deficits.
• Support system: When going through difficult or challenging situations, it is important to have a support system to process with. Humans are innately social creatures and benefit from a sense of community and belonging.
• Relaxation: Scheduling time for relaxation is key when exposure to stress is present. Many individuals have busy schedules, so honoring the need for relaxation and rest can promote overall well-being and decrease the effects of stress.
• Avoid drugs and alcohol: Drugs and alcohol are mood-altering substances that can cause dysregulated brain chemistry. Avoiding using substances can promote balanced chemicals and hormones within the brain and body.

Treatment Options for Stress

Stress is a normal part of life; stress can even be a beneficial experience in certain contexts. The human body has built-in physiological stress responses to manage challenging situations. However, stress that is recurring and interferes with daily activities is not normal. Continued stress responses have a negative impact on overall health. Seeking treatment for continued stress exposure is essential.

Therapeutic treatment options for stress include:

• Cognitive behavioral therapy (CBT): CBT works to identify irrational thought patterns and replace them with rational thoughts. This is done through several different skills, including identifying cognitive distortions, challenging, and reframing.
• Psychodynamic therapy: This is talk therapy in which a person explores how past experiences impact present functioning. In this modality, there is a focus on the unconscious.
• Mindfulness based stress reduction therapy: this approach incorporates elements of mindfulness to manage symptoms of stress. It includes two main components: mindfulness meditation and yoga.
• Art therapy: Art therapy is a form of emotional release that uses artistic expression to communicate rather than words. Activities such as drawing, painting, or collaging often promote calming effects.
• Acceptance and commitment therapy (ACT): ACT uses acceptance in conjunction with mindfulness strategies, as well as commitment in relation to behavioral changes.
• Positive psychology: This intervention focuses on the positive aspects of life using a strengths-based approach. This can assist in decreasing the presence of stress and negativity while promoting a sense of gratitude.

When to Seek Professional Help for Stress

It is essential to have coping strategies in place to manage regular life stressors and challenging experiences. However, continued and prolonged exposure to stress can have long term effects on mental and physical health. When significant areas of life functioning are impaired, it is time to find a therapist. There are a variety of options available when seeking help for stress responses.

Finding a therapist that one can connect with is imperative. A great place to start is through this online therapist directory, which can help find the right helper for you. Online directories show a therapists’ specialties, areas of expertise, and modalities of treatment. Online directories can also assist with scheduling, pricing, and insurance coverage (as applicable).