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Interpersonal therapy (IPT) techniques help you learn about yourself and work on the relationships in your life. Working with a therapist, you will get a better understanding of your thoughts and feelings, as well as those of the people around you. If you have a specific mental health condition like depression or are going through a major emotional change, interpersonal therapy techniques can help you in your day-to-day life as well as in the long term.

Let’s go over what interpersonal therapy is, what conditions it can help with, the techniques that are used, and how to find out if it’s right for you.

What Is Interpersonal Therapy?

Interpersonal therapy (IPT) is a short-term type of psychotherapy that treats mental health conditions, including depression. You’ll usually do it for 12 to 16 sessions.

Back when IPT was developed, many mental health professionals considered depression to be “person-based.” IPT was different because it recognized that outside factors in a person’s life—specifically, their relationships—can have a major effect on mental well-being.

As you might have guessed from the name, interpersonal therapy techniques focus on your relationships and social interactions. This includes how much support you have from others and how these relationships affect your mental health.

Unlike other forms of psychotherapy for depression, IPT does not try to delve into your inner conflicts that may stem from past experiences. Instead, it focuses on your current relationships, how they might be affecting your depression symptoms, and ways that you can improve your interactions and your mental health.

Interpersonal therapy recognizes that depression is not always a “person issue,” but that it can be tied to issues people have in their relationships with others.

Interpersonal Therapy Types 

There are a couple of adaptations of interpersonal therapy: dynamic and metacognitive.

Dynamic Interpersonal Therapy

Dynamic interpersonal therapy (DIT) is also called psychodynamic interpersonal therapy or mentalization-based therapy. DIT is designed to help you better understand your own thoughts and feelings, as well as the thoughts and feelings of others. If you do this kind of IPT, you’ll typically have 16 sessions over the course of five months.

Metacognitive Interpersonal Therapy

Metacognitive interpersonal therapy (MIT) is an integrative approach to personality disorders that involves holding back your emotions (emotional inhibition) or avoidance. One 12-week study found that MIT helped reduce depression symptoms and improve a person’s ability to identify their emotions.

Interpersonal Therapy Techniques

IPT approaches treating depression by improving relationships. A therapist will usually start by doing an interpersonal inventory, which is a detailed review of your significant relationships, both current and past. These relationships are grouped according to four main problem areas.

Grief

Depression can happen after the loss of a loved one. While it is normal to go through the stages of grief, a major loss can also lead to unresolved grief. There are two kinds of unresolved grief: delayed or distorted. Delayed grief remains for a long time after the loss. Distorted grief is when you do not feel emotions but have other symptoms related to depression, such as insomnia and fatigue.

Role Dispute

Role disputes happen when you and the important people in your life have different expectations about your relationship.

Here’s an example: You feel that your partner should display more affection or ask more questions about your day. There is a disconnect between your expectations and your partner’s real-life behavior, and it can lead to depression.

Role Transition

Depression can happen during life transitions if your role changes and you don’t know how to cope. Getting married, getting divorced, becoming a parent, and retiring are all examples of role transitions that can lead to depression.

Interpersonal Challenges

If you find it hard to form and maintain good-quality relationships, IPT can help identify where you might be having problems.

For example, you may have feelings of inadequacy, find it difficult to express your emotions, or have certain beliefs that are keeping you from communicating effectively.

A therapist can help you figure out what is “getting in your way” the most and come up with strategies that can help address the interpersonal challenges you’re having. 

What Does Interpersonal Therapy Treat? 

IPT was created to be a short-term treatment for depression, but it’s since been shown to help people with other mental health conditions, too. You may find IPT helpful if you have:

IPT can also help people who are dealing with attachment issues, grief, life adjustment and transitions, and relationship conflicts.

Benefits of Interpersonal Therapy

Interpersonal therapy can have a number of important benefits, including:

• Better relationships: IPT can help people understand how their relationships affect their lives. The goal of IPT is to help people function better socially and to reduce their feelings of depression.
• Less depression: IPT is based on the idea that your relationships can potentially increase or decrease your depression, and feeling depressed can affect your relationships. The goal of IPT is to relieve depressive symptoms by helping you improve the way you interact with others.

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Does Interpersonal Therapy Work?

IPT is effective for different types and severity of depressive disorders as well as other mental health conditions. For some people, IPT works best when it’s combined with medications.

Here’s what research has found about IPT:

• A 2013 review of research found that IPT was as effective as cognitive behavioral therapy (CBT) for the treatment of major depressive disorder and could be recommended as a first-line treatment for the condition.
• Some studies show that interpersonal therapy can help prevent the development of major depression. IPT may also help prevent depression relapses.
• Research has also found that IPT can treat eating disorders, anxiety disorders, substance use disorders, and other mental health conditions.
• Engaging in IPT as a couple has been found to improve depression and reduce challenges in relationships.

Is Interpersonal Therapy Right for You? 

IPT isn’t right for everyone, and that’s OK. Each person’s experience of depression and other mental health conditions is different, and what works for someone may not work as well for someone else.

Since motivation is a really important part of IPT, it can be hard to create change if a person is not able to look at and address the role that they play in their relationships with other people.

Mental health conditions like depression and eating disorders can be chronic or recurrent. That means that even after treatment, you may need maintenance sessions (for example, once a month) to prevent relapse, reinforce the skills you’ve learned, and keep making progress.

What Interpersonal Therapy Is Like

IPT usually lasts for 12 to 16 weeks. Your sessions are structured and will involve regular assessments, therapist interviews, and homework assignments.

During your first few appointments, your therapist will learn more about you, your symptoms, and your relationship history.

Next, you will work with your therapist to address specific areas where you’re having the most trouble. The strategies your therapist uses can be adapted as your treatment progresses, which means that your goals, assignments, and sessions may change as your therapist continues to assess your progress.

IPT can be done in individual or group sessions, and your sessions could be in-person or done via online therapy. In some situations, your therapist might suggest that the important people in your life take part in your sessions.

Some people have found that combining IPT with other depression treatments offers the best results. For example, research has shown that combining therapy with medication is often more effective than doing either one alone

Dealing with a family member who is difficult to get along with can be challenging. You can take steps to prepare for these interactions and communicate more effectively.

Trying to figure out how to deal with difficult family members can be exhausting, overwhelming, and frustrating. Let’s talk about how to cope with challenging family members and how to take care of yourself during these interactions.

How to Deal With Difficult Family Members

If you’re struggling to navigate a difficult relationship with a family member, you can level the playing field and neutralize some challenges. Start by reminding yourself that you have no control over someone else’s actions and behaviors. All you can control is how you respond to them.

Here are some tips for effectively managing a difficult relationship with a family member.

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Think Positive

While it might be hard to see beyond what you find challenging, take some time to think about what you appreciate about a family member. When you’re together, thinking about what you like about them will make it easier to avoid only zeroing in on their faults. 

Meet Somewhere Neutral

Choosing a location where you both feel at ease can create a calmer atmosphere for your time together. Meeting in public can encourage people to be on their “best behavior” since they don’t want to attract attention or make a scene.

Mentally Prepare

If you know you have a gathering coming up where you will interact with difficult family members, use your experience and knowledge to your advantage and prepare yourself.

For example, if your aunt always criticizes your career choice or makes insensitive remarks about you not having children, think about how you want to respond. Knowing what you want to say in tough conversations can help you avoid being surprised by them and feel less stressed out during the interaction.

Have Empathy

Your difficult family member probably wasn’t born that way, but their life experiences have made them bitter and angry. When you’re getting annoyed by their behavior, try to look at the situation empathetically.

While having a hard life doesn’t excuse their behavior, it can help you gain some perspective on their words and actions.

If you’re feeling a little kinder toward a family member who is challenging to be around, you also might find it easier to let things “roll off your back” or even look at them with a little stress-relieving humor.

Avoid Hot Topics and Sensitive Subjects

Communicating with a difficult family member can be challenging, but you probably have at least some idea of what tends to “push their buttons” in a conversation.

If conversations about religion, politics, or money usually lead to heated arguments, try your best to avoid these topics when you’re conversing with certain members of your family. If they insist on discussing issues that make you uncomfortable, consider just listening to what they have to say without engaging in a response.

Sometimes, people want to discuss controversial or touchy subjects because they like the drama. But if you’re not arguing with them or trying to prove a point, they’ll probably tire of talking about it. That said, you also have the right to excuse yourself from a conversation that’s making you uncomfortable.

Pay Attention to Your Emotions

If you’re spending a lot of time with a difficult family member, check in with yourself often and keep tabs on your emotions. Know your limits and watch your stress level. If you’re upset or stressed out, try deep breathing or other relaxation techniques.

Also, look for opportunities to get a break, like going to the restroom or taking the dog for a walk. And if the interaction becomes too much, don’t be afraid to cut the visit short.

Avoid Drama

It can be challenging not to react when a family says something outrageous or obnoxious, but you must pause before responding.

What you say should be calm and measured to prevent arguments and keep you from getting pulled into the drama. You can respectfully and actively listen to your family members without getting wrapped up in the heat of the moment.

You’ve probably heard the advice to “pick your battles,” but that can be a confusing one when it feels like every conversation you have with a family member is a fight. If you’re not sure you can avoid getting sucked in and efforts to redirect the conversation (like changing the topic) haven’t worked, it might be best to step away.

Don’t Try to Fix Things

If you are at a family get-together and an argument starts or a family member has a meltdown, resist the urge to rush in and try to fix the situation. This also applies as you’re dealing with a family member over time—don’t try to “save” or “fix” them. Unless they ask you for advice, don’t give it or try to pressure them into doing or saying something differently.

Refrain From People-Pleasing

You may want to step in and try to be the mediator when family members are fighting, or you may shy away from your truth when confronted because you don’t want to upset someone.

But people-pleasing is not an effective way to interact with difficult family members and can hurt you in the long run. When you constantly put other people ahead of yourself in these situations, you lose sight of your needs.

When to Cut Off Contact With a Toxic Family Member

If your relationship with your family member is painful or abusive, the best thing for your mental well-being might be to avoid any contact with them rather than try to take steps to “make it work.”

That said, you may still see a family member you’ve cut off contact with at certain events, like weddings or funerals. Here’s how to prepare if you know you’ll have to interact with them:

• Set boundaries. Decide ahead of time what things you will not tolerate and what you will do if your family member crosses a line. You don’t have to share your boundaries with them unless you want to. Just make sure you honor them.
• Give yourself permission to leave. Never force yourself to endure abuse for the sake of your family. If a family member verbally abuses you or bullies you, you’re allowed to leave.
• Be selective about what information you share. Unfortunately, toxic family members are often not trustworthy. Be careful about the information you give them. People who abuse others often use personal information to their advantage and may break your confidence by telling others or using the information you’ve given them to manipulate you.
• Consider talking with a counselor. Dealing with a difficult family relationship can be very stressful and take a lot out of you emotionally. Make sure you are getting help from a mental health professional. They can guide you through your interactions with difficult family members and help you take care of yourself in the process.

It might feel unfair that you are the only one trying to find ways to navigate a difficult family relationship, but remember that the only thing you can control in the situation is your behavior.

Learning how to cope with difficult family relationships and navigate challenging family dynamics can benefit you in the long run. Once you have the right tools, these interactions will probably become less stressful. You’ll also be able to use those coping strategies with other difficult people in your life, such as challenging coworkers or friends.

Depression is a widespread mental health concern that affects an individual’s ability to function on a daily basis. If you’ve experienced depression in the past, you may be worried about the potential for relapse. In relation to depression, a relapse is a recurrence of symptoms after remission has been achieved (a period of return to original functioning, generally 16 to 20 weeks long).

While treatment for depression, such as therapy or medication, has been shown effective, research has also shown that about one-third of individuals who discontinue treatment will experience relapsing depression within one year.

Signs of a Depression Relapse

For this reason, it is important to consider the various potential signs or symptoms of a depression relapse. Below is a complete list of the potential signs to watch for, and the sections that follow include detailed descriptions of these signs and symptoms to help you determine if they are impacting you.

• Low, sad mood
• Irritability
• Loss of interest or pleasure
• Brain fog
• Sleep changes
• Social withdrawal
• Feeling worthless or burdened with guilt
• Weight gain or loss
• Fatigue
• Aches and pains
• Suicidal ideation/thoughts

Low Mood

Feeling down, sad, or having a low mood for no reason is one of the hallmark signs of a depression relapse. This includes feeling tearful, hopeless, gloomy, empty, or miserable.

This is especially true if your low mood or sadness interferes with your daily life. For example, perhaps you struggle to go to work because of crying spells, or you feel hopeless that things will never get better for you. These are signs that low mood may indicate a depression relapse.

Irritability

Do you find yourself getting annoyed more easily than before? Are you snapping at people or finding that you quickly fly off the handle or get angry? If so, you may be experiencing irritability as a symptom of a depression relapse.

If irritability is a problem for you, you likely have a low tolerance for stressful situations. This means you tend to react with annoyance or anger when faced with minor inconveniences. In other words, anything can set you off and cause you to argue with others.

Loss of Interest or Pleasure

Another hallmark sign of a depression relapse is the loss of interest in things that you used to find enjoyable. This might include attraction to your partner, sex with your partner, hobbies, seeing friends, or anything that you used to enjoy.

If you are noticing that things you once enjoyed have started to feel like a burden, then you may be experiencing a loss of interest or pleasure related to a depression relapse. If your favorite activities feel like too much effort and not worth it, this could be a sign that you are relapsing.

Brain Fog

Most people with depression experience something known as brain fog. Brain fog refers to the slowing down of cognitive processes (i.e., thinking). This means that you may have trouble thinking and feel as though your thoughts are slowed down.

Brain fog can also mean problems with concentration, decision-making, problem-solving, and memory. It can interfere with life in many different ways, such as making it harder to do your job or to hold a conversation in a social situation.

Sleep Changes

How is your sleep? Sleep is another aspect of your health that can be easily impacted during a depression relapse. If you notice changes in your sleep, such as trouble falling asleep, waking through the night, not feeling rested, or sleeping too much, then you could be experiencing a depressive relapse.

Some people with depression find that as soon as their head hits the pillow, they start to ruminate (think obsessively) about their day and the things that went wrong or that are causing them stress. This, in turn, can make it harder to fall asleep and lead to insomnia.

Social Withdrawal

Have you been able to keep up with your social obligations? Some people who have a depression relapse may experience social withdrawal as one of the main signs of relapse. If you have been avoiding social situations or feel isolated or alone when you do attend, then you may be having a depression relapse.

Social withdrawal can have a negative effect on your relationships, which in turn may worsen your depression. If making conversation feels like too much effort, leaving the house feels like an impossible feat, or you simply hang out in your room much more than would be considered acceptable behavior, then you may be having social issues.

Feeling Worthless

How have you been feeling about yourself? Feeling worthless or unworthy is another sign of a depression relapse. If you feel as though you have low self-esteem, that you’re not deserving or worthy of better things in life, or that you generally are overly critical of yourself, then feelings of worthlessness may indicate a depression relapse.

This issue can also be related to feelings of guilt, a focus on your flaws or failures instead of positive achievements, and overly strong internal critic. If you are constantly blaming yourself for something bad that happened, it could be that your inner critic and self-loathing are a sign of a bigger problem, including a depression relapse.

Weight Gain or Loss

Has your weight changed by 5% (up or down) in the past month? Sudden changes in weight, such as losing weight or gaining weight, may indicate a depression relapse. Other signs may be losing interest in foods you once enjoyed or a lack of effort to eat healthily or get regular exercise.

People who struggle with weight gain or loss due to depression relapse may also engage in binge eating or other disordered eating patterns. If you notice that your eating habits or weight have changed, this could be a sign that your depression is coming back.

Fatigue

Are you tired just thinking about getting out of bed, doing the dishes, or paying the bills? Fatigue can make everything seem much harder to accomplish.

For example, a chore like folding the laundry can become an insurmountable task that you just can’t seem to check off your to-do list. If you find yourself dragging through the day, fatigue may be a sign that your depression is coming back.

Aches and Pains

Depression is not only experienced in the mind. Some people also notice that they have more aches and pains when experiencing signs of depression. These aches and pains can take various forms and move around the body. Below are some of the types of pains that you may experience if you are experiencing a depression relapse:

• Muscle soreness
• Headaches
• Stomach aches
• Chest pain
• Back pain
• Limb pain (e.g., legs or arms)

Suicidal Thoughts

Finally, having suicidal thoughts is a strong sign that you may have severe depression. If this is the case, it means that your depression has returned. In the case of severe depression, you likely have also lost interest in things you used to enjoy. You may also feel hopeless about your position in the world. All of these are indications of relapsing depression.

Causes of Depression Relapse

If you are experiencing a depression relapse, you might be wondering why your depression has returned. Depression can indeed return at any time, even if you are taking medication or receiving therapy. It can also return without any obvious outside trigger or stressor.

However, sometimes, depression relapse follows an external event. Below are some potential triggers or causes of a depression relapse.

• Experiencing the death of a loved one or other significant loss
• Going through a stressful life event (e.g., being laid off from your job, going through a divorce, having your first child, studying for final exams at college)
• Hormonal changes related to your life stage (e.g., puberty, pregnancy, menopause)
• Failure to use coping strategies (e.g., journaling, getting regular exercise, managing negative thoughts)
• Changes in the medication that you are taking
• Sleep disturbances (e.g., starting a new job that requires a change to your sleep schedule)

Treatment for Relapsing Depression

If you are concerned that you may be experiencing a depression relapse, it’s important to know that all of the treatment strategies that help for depression will also help for a relapse. Below are some of the options that you may want to consider in consultation with your doctor.

• Talk therapy (e.g., cognitive-behavioral therapy (CBT), interpersonal therapy (IPT), psychoanalytic therapy)
• Medication (e.g., selective serotonin reuptake inhibitors (SSRIs), selective norepinephrine reuptake inhibitors (SNRIs))
• Combination of medication with talk therapy

Coping With Relapsing Depression

Beyond seeking help from a professional, there are several coping strategies that you can use on your own to manage your symptoms of relapsing depression. These may also help to prevent you from experiencing another depression relapse in the future or at least make it easier for you to manage symptoms until you can receive professional help.

Reach Out to Family or Friends

If you feel that you are slipping back into a state of depression, reach out to a family member or friend to let them know how you are feeling. Depression can make you want to narrow your social connections, which can make the symptoms of depression worse. Therefore, finding someone you can confide in and who will check up on you can make a difference.

Practice Self Care

Self-care is the act of taking care of your physical and mental health. There are several different things you can do to take care of yourself that will help to improve your physical and mental state if you are experiencing a depression relapse.

• Get regular exercise: Walking outside, swimming, stretching, and high-intensity interval training (HIIT) are all great examples.
• Stick to a regular sleep schedule: Try to go to bed and wake up at the same time each day. Practice good sleep hygiene.
• Use a light therapy lamp: UV light lamps mimic the sun and are especially helpful if you have seasonal depression or live somewhere without a lot of sunlight during the winter.
• Take a vitamin D supplement: Just like the UV lamp, vitamin D can help alleviate symptoms of depression related to a lack of sunlight.
• Maintain a routine: Try to do very basic things to feel like you are in a routine, such as showering, brushing your teeth, and getting dressed every day.

Adhere to Therapy Recommendations

If you were already in therapy for depression, you likely received some homework and/or recommendations on how to move forward after the last session. Reflect on your time in treatment and what you learned.

Are there strategies you could start using again? Are there workbooks or tracking logs that your therapist gave to you? Anything helpful to you in the past will likely be beneficial to you again as you face a depression relapse.

Adhere to Medication Plan

If you were prescribed antidepressant medication as part of your treatment plan, it is very important that you adhere to the medication schedule that you were prescribed. Do not abruptly stop taking medication if you do not like how it is making you feel.

Track Your Mood

If you have experienced depression in the past, it is important to become aware of your moods and how they shift and change each day. One way to do this is by using a mood tracker.

A mood tracker is generally a one-page worksheet that spans a month and allows you to shade boxes that correspond to how you are feeling each day. Some mood trackers also allow you to rate your mood from 1 to 10 or add details about what happened each day. There are also mood trackers that span an entire year.

The benefit of tracking your mood by using a mood tracker is twofold.

• First, you will become more aware of how you are feeling and begin to see patterns according to the time of month, time of year, and relation to things going on in your life.
• Second, a mood tracker can alert you to a problematic shift in mood that doesn’t resolve itself.

Since a diagnosis of depression requires a feeling of low mood nearly every day for at least two weeks, this is one thing to look for when tracking your mood.

Develop a Journaling Habit

If you are facing a depression relapse, one way to help manage your symptoms is to develop a journaling habit or expressive writing habit.

If you are interested in starting a journaling habit to cope with relapsing depression, the best way to start is with a time block set aside for free-writing in your journal. Choose a time of day when you will be relaxed and not likely to be interrupted.

Use a blank journal, and begin writing about whatever comes to mind, good or bad. Be curious about your writing and try to “get to the bottom” of your feelings. If you are feeling sad or down, ask yourself what’s going on in your life or what might have caused you to feel that way.

Journaling can also be a way to catch negative thought patterns and reframe them in a more realistic tone. For example, if you write in your journal, “Everything is terrible, and I will always feel awful,” you could examine that thought for negative distortions.

Find a Support Group

If you are genuinely struggling with a depression relapse and feel you need more support, consider looking for a support group specifically aimed at those living with recurrent depression. While going to therapy, taking medication, and using self-help strategies can help to alleviate your depressive symptoms, having the social support of others who have gone through the same things as you can help you to feel less alone.

Next Steps

If you are struggling with symptoms of a depression relapse it can feel hard to know what steps to take. If you were previously in treatment or are still receiving treatment (therapy or medication), often the best first step is to reach out to your current treatment provider.

It may be necessary to restart medication, resume therapy, or make plans for a new treatment regime. Recurrent depression is completely normal, so there is no shame in reaching out for help a second time.

Once you have reached out to a professional for help, you’ll also want to make sure you are doing everything possible to ensure the success of your treatment plan. However, depression can make it hard to do the smallest of tasks.

For this reason, you may want to enlist the help of a family member, friend, or support group member to check in with you and help you stay on track. Knowing that someone is there to support you could mean the difference between effectively managing the return of depression and slipping further into your symptoms.

While depression can feel insurmountable when it happens, try to remind yourself that you made it through once before and you can do it again. The benefit of having been through a previous depressive episode is that you’ve seen the other side and know that it’s possible to feel good again.

General adaptation syndrome (GAS) is a description of the process of how your body responds to stress. The phenomenon was first identified by a scientist named Hans Selye in 1946.

The easiest way to understand GAS is to view it as the different stages of stress and how your body reacts at each stage. GAS occurs in three stages, and each stage is characterized by a unique set of physiological changes that your body undergoes. 

These changes include:

• Alarm, which prepares your body to deal with a threat
• Resistance, which allows your body to recover
• Exhaustion, which occurs in response to prolonged or chronic stress

3 Stages of General Adaptation Syndrome 

General adaptation syndrome occurs in three stages. In each of these stages, your body reacts in different ways. The physiological changes your body goes through during this process can have a long-term negative effect.

Below are the three stages of GAS explained.

Alarm Reaction Stage 

This is the first stage of general adaptation syndrome. During this stage, your body sends a distress signal to your brain. Your brain responds by sending a message to the body releasing hormones called glucocorticoids and adrenaline; these are also known as your “fight or flight” hormones. During the alarm reaction stage, you’ll also experience elevated blood pressure and heart rate levels. 

Resistance Stage 

The resistance stage occurs after the reaction stage. During this stage, your body tries to thwart the changes that occurred during the reaction stage employing the parasympathetic nervous system. It typically occurs when whatever was triggering your stress has stopped.

If you remain stressed, the reaction stage will persist. In the resistance stage, your body begins to lower your blood pressure and heart rate. It also reduces the amount of adrenaline and cortisol being produced.

Your body, however, remains on alert in this stage and can easily switch back to the reaction stage if the stressor persists. At this stage, your body is simply trying to recover from the shock of the alarm reaction stage. 

Exhaustion Stage 

Stress puts your body through a toll, and the exhaustion stage occurs after prolonged stress. You experience this stage after your body has gone through an extended period of stress. Here, even if the stressor persists, your body is too depleted to continue to combat it. This is the riskiest stage of general adaptation syndrome, as you are most prone to developing health conditions here.

Signs of General Adaptation Syndrome 

During each of the three stages of general adaptation syndrome, your body exhibits different signs. 

Alarm Reaction Stage 

During the reaction stage, your body reacts in the following ways. 

• Elevated blood pressure 
• Heart rate quickens 
• Pupils dilate 
• Senses become heightened 
• Skin flushes 

Resistance Stage 

If there is persistent stress, in the resistance stage your body may exhibit the following:

Exhaustion Stage 

The exhaustion stage leaves your body feeling unequipped to ward off stress. You are susceptible to developing stress-related conditions at this stage. Your body might exhibit the following symptoms: 

• Anxiety 
• Cognitive difficulties
• Depression 
• Fatigue
• Insomnia

Identifying General Adaptation Syndrome 

Hans Selye, a researcher, and scientist came up with the concept of general adaptation syndrome. He used the term to define the physical changes the body goes through when it’s stressed. He discovered this while experimenting on lab rats.

In his study, he noticed that the rats went through specific psychological changes during the experiment when exposed to physical stressors like extreme temperatures.

However, many other things could also trigger stress and they include: 

• Losing a loved one 
• Getting fired from a job 
• Going through a breakup 
• Having a demanding job 

During the first stage of general adaptation syndrome, your body goes into “fight or flight” mode. This mode is essential to protect yourself during a stressful or dangerous situation. You get a burst of energy that helps you think more critically and help effectively tackle the stressful situation at hand.

Complications of General Adaptation Syndrome 

While general adaptation syndrome isn’t a condition that needs to be diagnosed or treated, it’s primarily a description of what happens to your body under stress. Being in a stressful state for an extended period can cause medical complications. You could develop a host of physical and medical conditions.

Some of the most common conditions that have been linked to experiencing prolonged levels of either physical or mental stress include:

• Hypertension 
• Mood and anxiety disorders 
• Heart disease 
• Immune suppression
• Headaches
• Insomnia
• Memory problems
• Obesity
• Pain
• Type 2 diabetes
• Substance use disorders

Managing General Adaptation Syndrome 

Because stress can take such a serious toll on your health, having a toolbox of effective stress-relief strategies is vital. Finding ways to cope with prolonged stress will help prevent your body from going into the exhaustion stage.

During this stage, your immune system is weakened, and you are at an increased risk of developing health conditions such as high blood pressure, strokes, and heart diseases. 

There’s no one way to manage stress. You’ll have to identify your stressors and attempt to get rid of them or minimize them. A few tested and tried techniques people have used to manage stress for centuries include: 

Eat a Balanced Diet

What you eat plays a significant role in how you feel. If you fuel your body with unhealthy foods, it will be ill-equipped to handle stressful situations. Research has found that eating plenty of fruits and vegetables is linked to lower stress.

Exercise More Regularly

Research shows that exercising regularly can help to reduce your stress levels. If you are new to exercising or dislike going to the gym, taking daily walks around your neighborhood is a great way to start moving. 

Practice Breathing Exercises

Taking deep and controlled breaths when in a stressful situation can help you relax and cope better. Research has shown that breathing exercises can be an effective way to reduce stress levels. Two types that can be particularly helpful are controlled slow breathing and diaphragmatic breathing. 

Identify Your Triggers

The first step to managing your stress is identifying what triggers it in the first place. This could be a highly demanding job, communicating with an estranged relative, or going to a specific location. Identifying what triggers your stress can help you get rid of them. 

Write Down Your Feelings

Journaling is an often overlooked way of dealing with stress. Writing down your feelings and coming to terms with them can help you cope better. 

Utilize Relaxation Techniques

Practicing other proven relaxation techniques can also help you to better manage general adaptation syndrome. Useful strategies can include:

• Meditation
• Mindfulness
• Guided imagery
• Visualization
• Progressive muscle relaxation
• Yoga