The Stages of Adrenal Fatigue

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I've had a few clients lately describing 'burnout' and I thought that maybe it's time to talk about the Adrenal Glands. So many of us feel depleated, some of us for a very long time. Having energy to do the important things, or even being a little bit stressed is OK - it gets all the jobs finished. But being stressed all the time? This can lead to exhaustion.

Adrenal fatigue is a modern health buzzword, yet it describes a very real set of symptoms many people experience. Chronic stress, poor diet, lack of sleep, and other factors can deplete the adrenal glands, leaving you feeling exhausted, overwhelmed, and unable to cope. Below, I explain the three stages of adrenal fatigue and explain how it relates to the General Adaptation Syndrome (GAS) model. I also discuss what symptoms of low adrenal function can look like and how to manage them naturally.

The Adrenal Glands and Their Role in Stress Response

The adrenal glands are two small glands that sit on top of your kidneys (I call them kidney hats to remember where they are. You're welcome). They produce hormones like cortisol, adrenaline, and aldosterone, which are crucial for regulating your stress response, energy levels, blood pressure, and immune system.

When you’re stressed, the adrenal glands produce cortisol to help your body cope. In the short term, this is a good thing. But chronic stress leads to consistently high levels of cortisol, which over time can wear out the adrenals and lead to what is commonly referred to as adrenal fatigue or burnout. Familiar? Yes, me too.

The General Adaptation Syndrome: The Body’s Response to Stress

The General Adaptation Syndrome (GAS) model, developed by endocrinologist Hans Selye in the 1930s (see image above), describes the three stages the body goes through in response to prolonged stress:

1. Alarm Stage

2. Resistance Stage

3. Exhaustion Stage

These stages reflect how the adrenal glands and the rest of your body respond to ongoing stress, from the initial reaction to the eventual burnout.

Stage 1: Alarm Stage

The alarm stage is the body’s immediate reaction to stress. Think of it as your fight-or-flight response. During this stage, the adrenal glands release large amounts of cortisol and adrenaline to help you deal with the stressor. This response is crucial for survival—it prepares your body to either face the challenge or escape from it.

Common symptoms during the alarm stage include:

• Increased heart rate

• Heightened alertness

• Sudden burst of energy

• Difficulty sleeping

In this early stage, your body is mobilising resources to deal with the stressor, and you may not notice any negative effects. In fact, some people may feel a bit of a "high" during this stage because of the adrenaline rush. However, if the stress continues, your body moves into the next stage.

Stage 2: Resistance Stage

If the stress continues, your body enters the resistance stage. Here, the initial shock has passed, and your body tries to adapt to the ongoing stress. The adrenal glands continue to pump out cortisol, but the constant demand begins to take its toll. You might still feel able to manage, but cracks start to show in your health and wellbeing.

Symptoms in the resistance stage can include:

• Feeling "wired but tired"

• Craving salty or sugary foods

• Irritability and mood swings

• Trouble concentrating or focusing

• Frequent colds or infections

This stage can last for months or even years, as your body tries to maintain normal function despite the ongoing stress. But without intervention, your adrenal glands can become depleted, leading to the final stage of adrenal fatigue.

Stage 3: Exhaustion Stage

The exhaustion stage is when your adrenal glands are no longer able to keep up with the demand for cortisol. You’ve been running on empty for too long, and now your body is struggling to cope. This is the stage most people refer to as "adrenal fatigue." At this point, your cortisol levels may drop too low, and your body is no longer able to effectively manage stress.

Symptoms of the exhaustion stage often include:

• Severe fatigue that doesn’t improve with rest

• Low blood pressure and dizziness

• Brain fog and memory problems

• Feeling overwhelmed and unable to cope

• Depression or anxiety

• Reduced immune function and slow recovery from illness

At this stage, the body's resources are depleted, and it becomes difficult to perform even basic daily activities. It's not uncommon for people in this stage to feel like they're "hitting a wall" in their health and well-being.

What Do Low Adrenal Symptoms Look Like?

Low adrenal function, or adrenal insufficiency, can result in a variety of symptoms, many of which overlap with those seen in the exhaustion stage of adrenal fatigue. These symptoms can vary in intensity, but they generally reflect a state of low energy and poor stress tolerance.

Common symptoms of low adrenal function include:

• Chronic fatigue: Feeling tired all the time, even after a full night’s sleep, is a hallmark of adrenal fatigue.

• Sleep disturbances: You may find it difficult to fall asleep or wake up frequently during the night. Alternatively, you might wake up feeling unrefreshed.

• Low blood pressure: Feeling light-headed or dizzy, especially when standing up quickly, is a sign of low blood pressure, which can be linked to adrenal insufficiency.

• Cravings: Your body may crave salty or sweet foods as it struggles to maintain balance in the face of low cortisol levels.

• Digestive problems: Low adrenal function can impact digestion, leading to symptoms like bloating, constipation, or diarrhoea.

• Mood swings and irritability: Emotional instability, ranging from anxiety to depression, is common with low adrenal function.

• Reduced immune function: You may find that you catch colds and infections more easily and take longer to recover.

There's even the possibility of testing your adrenal function. If you have a cluster of symptoms like those above, your health practitioner may want to test your cortisol levels.

Supporting Your Adrenals Naturally

If you’re experiencing symptoms of adrenal fatigue, the good news is that there are many natural therapies that can help restore balance to your adrenals and improve your overall health.

Here are some strategies to consider:

1. Prioritise Sleep: Getting enough rest is crucial for adrenal recovery. Aim for 7-9 hours of sleep per night, and try to stick to a regular sleep schedule. For more on sleep, I have a few blog articles on it!

   
   

2. Manage Stress: Finding ways to reduce or manage stress is key. This might include mindfulness practices, yoga, deep breathing exercises, or even just taking time for yourself to relax and unwind. For chronic stress, seek out a mental health professional.

   
   

3. Nourish Your Body: A nutrient-rich diet can support adrenal health. Focus on whole foods, plenty of vegetables, lean proteins, and healthy fats. Avoid processed foods, excessive caffeine, and sugar, which can exacerbate adrenal fatigue.

   
   

4. Use Adaptogenic Herbs: Herbs like ashwagandha, rhodiola, and holy basil are known as adaptogens, meaning they help the body adapt to stress and support adrenal function. There are so many more, but please consult with a qualified practitioner before using any of these to ensure they’re appropriate for your situation, and won't be unsafe with anything else you're taking!

   
   

5. Support with Supplements: Nutritional supplements can provide additional support for your adrenals. B vitamins, Vitamin C, magnesium, and omega-3 fatty acids are all beneficial for adrenal health. Again, it’s best to work with a healthcare professional to determine the right supplements for you.

   
   

6. Stay Hydrated: Proper hydration is important for maintaining healthy adrenal function. Drink plenty of water throughout the day, and consider adding a pinch of sea salt to your water if you crave salt, as this can help balance your electrolytes.

   
   

7. Move Gently: Exercise is important, but intense workouts can further strain the adrenals. Opt for gentle activities like walking, stretching, or restorative yoga until your energy levels improve. I often talk to clients about 'grounding' - taking shoes off on the grass, swimming, doing movement outside and gardening, as this can help support an over-burdened fight/flight system.

Adrenal fatigue and burnout can affect every aspect of your life. Understanding the stages of adrenal fatigue and the symptoms of low adrenal function is the first step towards reclaiming your health. If you’re struggling with adrenal fatigue, working with a qualified nutritionist, naturopath, or healthcare practitioner can provide personalised guidance and support. Recovery is possible! With the right approach, you can regain your energy, resilience, and overall well-being.