6.4 Stress

2026 📋 Syllabus Objectives

By the end of these notes, you should be able to:

  1. Explain the sources of stress — including the GAS Model, life events, work, and Type A personality
  2. Describe how stress is measured — using biological methods (fMRI and cortisol) and psychological methods (self-reports)
  3. Explain how stress can be managed — including biofeedback, imagery (Bridge et al., 1988), and stress inoculation training

📖 Main Content

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What is Stress?

Stress is the feeling of being under pressure or threatened. It happens when a person feels that the demands placed on them are greater than their ability to cope. For example, if you have three exams in one week and feel you cannot possibly prepare for all of them, you might experience stress.

Stress has two parts:

  • A stressor — the thing that causes the stress (e.g. an exam, a job loss, an argument)
  • A stress response — how your body and mind react to the stressor (e.g. racing heart, anxiety, difficulty sleeping)

🔴 Objective 1: Sources of Stress

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There are four main sources (causes) of stress that you need to know.

1. The GAS Model (General Adaptation Syndrome)

The GAS Model was developed by Hans Selye, a scientist who noticed that the body reacts to all kinds of stressors in the same way, no matter what type of threat it is. "General" means it applies to all stressors. "Adaptation" means the body tries to adjust and cope. "Syndrome" means a pattern of connected responses.

The GAS Model describes three stages the body goes through when facing a stressor:

Stage 1: Alarm Stage

  • This is the body's first, immediate reaction to a stressor.
  • The body goes into "fight or flight" mode — it prepares to either fight the danger or run away from it.
  • Your adrenal glands (small glands that sit on top of your kidneys) release a hormone called adrenaline.
  • This causes your heart rate to increase, your breathing to speed up, and your muscles to tense up.
  • The body is on high alert and ready for action.
  • Example: You suddenly hear a loud bang in the dark — your heart races and your body tenses immediately.

Stage 2: Resistance Stage

  • If the stressor continues for a longer period, the body moves into this stage.
  • The body works hard to try to cope with and adapt to the ongoing stressor.
  • Stress hormones (like cortisol) continue to be released to give the body energy and keep it going.
  • On the outside, the person may appear calmer, but inside the body is still working very hard.
  • The body's resources are being used up at a faster-than-normal rate.
  • Example: A student studying for weeks under pressure — they seem to be coping day to day, but their body is under constant strain.

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