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stress
What Happens in Your Body
Understanding How Your Body Reacts to Stress
How Your Body Reacts to Stress
Your body reacts to stress through what’s called the general adaptation syndrome. It goes through 3 stages: the alarm phase, the resistance phase, and the exhaustion phase. These stages create not only physiological changes (heart, muscles), but also a subjective experience (emotions, thoughts) that are the consequences of what your body is going through.
general adaptation syndrome.
Click on + below to read more.
Alarm Phase
Exhaustion Phase
Resistance Phase
STEP 1: ALARM PHASE
When you sense a danger (even an imaginary one), your brain sends a signal to your autonomic nervous system so it can react. This system has two branches:
- The sympathetic nervous system: it triggers the emergency response (fight or flight).
- The parasympathetic nervous system: it slows this response down once the danger has passed, bringing your body back to rest.
Your body prepares to act: the brain activates the sympathetic nervous system, which releases the hormone adrenaline into your body. This causes the following physiological changes:
Physiological changes
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FIGHT OR FLIGHT
This phase is often called the “fight or flight” response. It’s your body telling you: “Get ready to act.”
If the threat continues after the initial shock, your body releases the hormone cortisol to keep you on high alert. But if the danger disappears, the parasympathetic system slows the response and brings your body back into balance.
STEP 2: RESISTANCE PHASE
- Your body stays on alert
- Stress hormones remain high
- You may feel irritable, distracted, or frustrated
- Your energy decreases
- Your immune system starts to weaken
If the stressful situation continues, your body tries to adapt. The parasympathetic system attempts to restore balance, but if the stress goes on, it cannot fully slow down the response.
When the situation ends, your body returns to its normal state. This return to balance is called homeostasis. It is your body’s ability to keep its internal stability even when outside conditions change.
STEP 3: EXHAUSTION PHASE
If stress goes on for too long, you enter the exhaustion phase: your body can’t take it anymore.
- You are emotionally and mentally drained
- You can’t concentrate anymore
- You sleep poorly
- You’re at risk of anxiety, depression, or illness
- You lose your drive, your peace, your hope
This is the moment when your body says: “I no longer have the resources to keep going.”
From exhaustion to action
The good news is that by understanding this message, you can take action before reaching that point. Exhaustion is not a moral failure — it’s a sign that your resources are empty. And it’s a signal you must take seriously: your body is warning you that it needs rest, support, and gentleness. It’s your body’s way of protecting you.
Summary of What You Feel at Each Phase
Resistance phase: fatigue, headaches, irritability, low energy, frustration
Alarm phase: fast heartbeat, rapid breathing, tension, nervousness, agitation
Exhaustion phase: chronic fatigue, deep sadness, sleep problems
In Summary
You now know that your stress isn’t invisible: your body reacts at every stage. Your heart, your breathing, your energy, your sleep, and even your mood change depending on which phase you’re in. These signals are valuable — they help you understand what you’re experiencing and recognise when you need rest, support, or a moment to step back.
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Fill in the blanks with the correct answers by dragging each word into its box.
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Alarm Phase
Your body reacts quickly: your heart beats fast, your breathing speeds up, and you’re on alert. You may feel tense, nervous, or even over-excited. This is your body getting ready to act.
Your muscles tighten: your body gets ready to react — preparing you to defend yourself or run away.
Your airways (lungs) widen to take in more oxygen, which boosts your alertness — your hearing, vision, and other senses become sharper.
Your heart beats faster, sending blood to your muscles, your heart, and your other vital organs.
Your blood pressure rises.
Resistance Phase
You’re holding on, but you’re starting to get tired. You might feel irritable, distracted, or frustrated. Your body is fighting to stay balanced, but it’s slowly running out of strength.
Exhaustion Phase
You have no energy left. You feel empty, sad, overwhelmed. Your body can’t cope anymore — and neither can your mind. You may struggle to sleep, to concentrate, or to keep hope.
Your breathing speeds up.
What Happens in Your Body
Muriel Akahi
Created on December 8, 2025
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Transcript
Use the arrows to navigate
stress
What Happens in Your Body
Understanding How Your Body Reacts to Stress
How Your Body Reacts to Stress
Your body reacts to stress through what’s called the general adaptation syndrome. It goes through 3 stages: the alarm phase, the resistance phase, and the exhaustion phase. These stages create not only physiological changes (heart, muscles), but also a subjective experience (emotions, thoughts) that are the consequences of what your body is going through.
general adaptation syndrome.
Click on + below to read more.
Alarm Phase
Exhaustion Phase
Resistance Phase
STEP 1: ALARM PHASE
When you sense a danger (even an imaginary one), your brain sends a signal to your autonomic nervous system so it can react. This system has two branches:
Your body prepares to act: the brain activates the sympathetic nervous system, which releases the hormone adrenaline into your body. This causes the following physiological changes:
Physiological changes
+ info
+ info
+ info
+ info
+ info
FIGHT OR FLIGHT
This phase is often called the “fight or flight” response. It’s your body telling you: “Get ready to act.”
If the threat continues after the initial shock, your body releases the hormone cortisol to keep you on high alert. But if the danger disappears, the parasympathetic system slows the response and brings your body back into balance.
STEP 2: RESISTANCE PHASE
If the stressful situation continues, your body tries to adapt. The parasympathetic system attempts to restore balance, but if the stress goes on, it cannot fully slow down the response.
When the situation ends, your body returns to its normal state. This return to balance is called homeostasis. It is your body’s ability to keep its internal stability even when outside conditions change.
STEP 3: EXHAUSTION PHASE
If stress goes on for too long, you enter the exhaustion phase: your body can’t take it anymore.
This is the moment when your body says: “I no longer have the resources to keep going.”
From exhaustion to action
The good news is that by understanding this message, you can take action before reaching that point. Exhaustion is not a moral failure — it’s a sign that your resources are empty. And it’s a signal you must take seriously: your body is warning you that it needs rest, support, and gentleness. It’s your body’s way of protecting you.
Summary of What You Feel at Each Phase
Resistance phase: fatigue, headaches, irritability, low energy, frustration
Alarm phase: fast heartbeat, rapid breathing, tension, nervousness, agitation
Exhaustion phase: chronic fatigue, deep sadness, sleep problems
In Summary
You now know that your stress isn’t invisible: your body reacts at every stage. Your heart, your breathing, your energy, your sleep, and even your mood change depending on which phase you’re in. These signals are valuable — they help you understand what you’re experiencing and recognise when you need rest, support, or a moment to step back.
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Activities to check understanding
Fill in the blanks with the correct answers by dragging each word into its box.
Continue
Well done!
You've completed this exploration.
Start
Alarm Phase
Your body reacts quickly: your heart beats fast, your breathing speeds up, and you’re on alert. You may feel tense, nervous, or even over-excited. This is your body getting ready to act.
Your muscles tighten: your body gets ready to react — preparing you to defend yourself or run away.
Your airways (lungs) widen to take in more oxygen, which boosts your alertness — your hearing, vision, and other senses become sharper.
Your heart beats faster, sending blood to your muscles, your heart, and your other vital organs.
Your blood pressure rises.
Resistance Phase
You’re holding on, but you’re starting to get tired. You might feel irritable, distracted, or frustrated. Your body is fighting to stay balanced, but it’s slowly running out of strength.
Exhaustion Phase
You have no energy left. You feel empty, sad, overwhelmed. Your body can’t cope anymore — and neither can your mind. You may struggle to sleep, to concentrate, or to keep hope.
Your breathing speeds up.