By Georgina Gower
www.meora.com.au
2 The 5 Stages of Fatigue
Table of Contents
Introduction …………………………………………………………………………………...3
Stress and its Effects…………………………………………………………………….… 4
Fight or Flight Response………………………………………………………….…..4
Anatomy of the Persistent Stress Response...…………………….………….. 7
Alarm Phase …………………………………………………….………..…... 7
Resistance Phase …………………………………………………………… 7
Exhaustion Phase ………………………………………………………….….8
Warning Signs of Stress …………………………………………………………..….9
What Causes Stress ………………………………………………………………..... 9
The 5 Stages of Fatigue ……………………………………………………………….…11
Driven …………………………………………………………………………………….11
Decline …………………………………………………………………………………..12
Imbalance ……………………………………………………………………………….13
Exhausted ……………………………………………………………………………….14
Crisis ………………………………………………………………………………………15
The Fatigue Survey…………………………………………………………………………16
Reclaim Energy, Reclaim Life Program …………………………………………..17
Copyright © 2011 by Georgina Gower. All rights reserved. No part of this document may
be reproduced without written consent from the author.
INTRODUCTION
Fatigue is not just about being tired. It doesn’t improve after a good night’s
sleep nor will it subside with a good dose of exercise. Fatigue is insidious, it
creeps up on you over time so that when you realize things really aren’t right it
has already established itself.
Let me say categorically that you are not crazy. What you are experiencing is
real. You don’t have to live with this and you don’t have to suffer alone.
I know exactly where you are because I have been there too. I suffered with
severe Chronic Fatigue Syndrome for 6 years so I know how frustrating it can
be to be told over and over that there is nothing medically wrong with you. It
can be soul destroying searching for someone to listen and believe in you.
This is why I now help people just like you to reclaim their energy and reclaim
their life. I have first-hand experience of what it is like to live with fatigue, in
all its stages, and most importantly how to recover from this disabling illness.
To explain the 5 Stages of Fatigue we first need to understand stress and what
effect stress has on us physiologically.
The response stimulates a part of the brain called the hypothalamus which
secretes Adrenocorticotrophic releasing Hormone (ARH). ARH stimulates the
adjacent pituitary gland to secrete Adrenocorticotrophic hormone (ACTH). This
in turn stimulates the adrenal glands which are situated on the kidneys to
secrete Adrenaline and Cortisol. These two hormones work together to ensure
that the body gets more energy by providing more oxygen and glucose. This
reaction occurs to ensure all the necessary bodily systems are in place and are
at the ready should fighting or running be required. Activation of this response
leads to dramatic changes within the body:
All these reactions occur instantaneously to ensure the body is well prepared,
physically and psychologically, to run or fight.
In our prehistoric ancestors this response would have been essential to their
survival. It would have manifest as aggression and combative behaviour when
confronted by other humans and as fear and fleeing when confronted by
predators. In those days the fight or flight response would have been
activated in response to real threats to physical survival.
In today’s modern man this response is still very much a part of our make-up
but triggers for its activation have evolved to be larger in number and far less
life threatening. Todays “predators” consist of arguments with our boss or
spouse, getting stuck in traffic or missing a deadline. As we can see these are
far from being threats to our physical survival but nonetheless our innate fight-
or-flight response perceives them to be and activates the physical response.
Thus on a daily basis our bodies are being flooded with stress hormones in
response to situations and events that pose no real threat to our physical
survival.
www.meora.com.au © Georgina Gower 2011. All rights reserved.
6 The 5 Stages of Fatigue
Once the response has been activated it is then switched off once the
appropriate action has been taken by the body, i.e. fighting or running, and the
threat has been eliminated. The body and mind then returns to a state of
homeostasis and calm.
Today, man deals with situations where the fight-or-flight response is activated
but not brought to a conclusion. That is, in most cases, fleeing or fighting is not
appropriate and we have to put up with or deal with the perceived threat thus
leaving our fight or flight response in a state of prolonged activation. For
example, we can’t physically fight with our boss or spouse and we can’t do
anything when we are stuck in traffic or have missed a deadline. These are all
stresses that, to our systems, have not been resolved. The perceived threat is
still present so the body maintains its vigilance to be ready to fight or flee.
1. Alarm Phase: The alarm phase is initially activated when a section of the
brain called the Hypothalamus detects stress. It does this by messages
that are received from our sensory systems (i.e. eyes, ears, skin etc.)
indicating that a stress is occurring. The Hypothalamus reacts by
releasing a protein called corticoprotein (meaning “cortex stimulating”)
releasing hormone or CRH. CRH then heads to the Pituitary Gland (a pea
sized gland located at the base of the skull) where it causes the gland to
release adrenocorticotropic (meaning “adrenal cortex stimulating”)
hormone or ACTH. This ACTH then travels on to the adrenal glands
(glands that lie on top of the kidneys) where it instructs the adrenals to
release adrenalin, noradrenalin, cortisol and other stress related
hormones into the blood.
2. Resistance Phase: Next the body enters the resistance phase to try and
fix whatever has caused the stress. If the body has lost blood from an
injury then the kidneys help to minimise the loss. They do this via the
Hypothalamus and the adrenal glands releasing hormones which cause
the kidneys to secrete potassium into the urine and reabsorb sodium
and water into the blood. This helps to maintain blood volume.
As the stress persists the body uses up its stores of glucose. To continue
to be able to heal its damaged cells it needs to use its stores of
carbohydrates, fats and proteins for energy. Once again the
hypothalamus releases CRH which causes the pituitary gland to release
ACTH, which stimulates the adrenal glands to release even higher
amounts of cortisol to supply the body with the energy required for
repair.
Bone loss
Decreased sex drive
Emotional mood swings – depression
Gastritis
Menstrual disorders
Muscle wasting
Recurrent infections
Slower wound healing
Thinning of the skin and connective tissue
Water retention
Weight gain
In this phase your body continues to try and maintain itself under
increasing strain and pressure. This resistance phase can continue for
years and is dependent on the individuals’ physiology and life
experience. Eventually if this phase goes on for too long, your body
systems weaken and you enter the final stage....exhaustion.
3. Exhaustion Phase: In this phase the adrenals can no longer keep up with
the increased demand for cortisol and other hormones. As a result the
body weakens. Blood sugar levels drop resulting in hypoglycaemia
because the body cells are unable to obtain the glucose and other
nutrients they require. When energy isn’t available then all bodily
systems which rely on energy to function slow down dramatically.
Eventually the adrenals can no longer produce their hormones and the
body suffers adrenal exhaustion. The body runs out of its reserve of
energy and immunity. Mental, physical and emotional resources suffer
heavily leading to decreased stress tolerance, progressive mental and
physical exhaustion, illness and collapse.
Here are some signs to look out for that may indicate that you or someone you
know may be experiencing stress.
Fatigue occurs when the body is no longer able to respond appropriately to the
stresses placed upon it. The body is effectively overloaded, its coping ability
declines and outward symptoms develop. The worse the overload, the worse
the fatigue. Each person has a different capacity to handle the total stress
load, and that capacity varies over time and events.
Repeated stressors, no matter what their cause, make a person more prone to
fatigue and illness. The effects of stress are cumulative, even when the
individual stressors are quite different. This is because the body has still had to
respond to each stress event, thus depleting its ability to recover.
With this in mind we can now explore the stages of fatigue. Each stage is
indicative of the level of stress the body is being exposed to and its ability to
respond and recover.
1. Driven
2. Decline
3. Imbalance
4. Exhausted
5. Crisis
Stage 1: DRIVEN
This is the stage that is the most difficult for sufferers to identify. In this stage
there does not appear to be anything wrong. The individual has high energy, is
motivated and has an active life. Unfortunately this is the stage in which the
individual does not place much attention on their body and how it is
functioning. This is the crucial stage that, if not addressed, kickstarts the
downward spiral into subsequent stages.
Whilst this person is active and energetic and always on the go their body is
struggling to keep up. With each high charged event that occurs in their life
their stress response activates, flooding their system with hormones. The life
this person leads is one that is filled with regular, high charged situations and
excitement, so the stress response is activating frequently. Each time this
person stays up late or has a deadline to meet their body works hard to
maintain system, pumping out cortisol and other hormones. If the body is not
allowed periods of rest during this stage then a prolonged resistance phase
may be established eventually leading to stage 2.
Stage 2: DECLINE
In this stage sufferers are starting to feel a little less energetic. They are
starting to turn to stimulants to increase their energy levels. Sleep is starting
to be affected and they may have difficulty getting to sleep. The body’s
metabolism is becoming sluggish and weight gain may be present.
In this stage the body favours the production of cortisol whilst other hormones
are less favoured leading to a decline in their production. The body still
manages to keep cortisol at a normal level, though we do start to see
abnormally low levels in the morning when cortisol is needed the most. This is
why sufferers will feel tired when they wake up. Again, if health is not
addressed now, and rest and recovery time is not taken, then health will
continue to decline.
Stage 3: IMBALANCE
In this stage sufferers are really starting to feel that everything is an effort.
Insomnia is becoming a factor of life and caffeine and sugar seem to be daily
staples, giving enough of a boost to get them through the day. They realize
that something is not right but blood tests are normal.
The hypothalamus and the pituitary gland are still secreting their hormones to
stimulate the adrenal glands to produce more cortisol but the adrenals are no
longer able to keep up with the increased demand. This leads to a reduction in
cortisol far below average and now night time cortisol levels also decrease
leaving the body unable to maintain homeostasis. The symptoms experienced
in stage 2 now continue to worsen and become persistent or chronic. The
body is in a constant state of mild to moderate fatigue.
Stage 4: EXHAUSTED
In this stage sufferers are exhausted. It takes every ounce of precious energy
to get through the day. A myriad of symptoms are now present in the person
and they have no energy for socializing or anything else other than daily needs.
They fall into bed at the end of the day, which is becoming earlier and earlier,
only to find that they lay there for hours trying to get to sleep.
Stage 5: CRISIS
In this stage sufferers cannot get out of bed. They have no energy left and
their body is wiped out. Getting around is a major effort and their ability to
attend to daily needs is diminished.
In this stage the body’s key hormones fall below the minimum required
reserve for normal function and the body fails. This is a state of extreme low
energy as the body tries to conserve what little it does have for survival.
Take this short survey to discover which stage you are in.
How To Score:
Add up all the responses that you ticked to get your total score.
Now that you have identified which stage you are in what is the next step for
you?
As such, I have developed a program called the “Reclaim Energy, Reclaim Life”
program which gives fatigue sufferers the tools, assistance and knowledge they
need to regain their energy and restore their health and wellbeing.
The program incorporates the tips, techniques and tools that I used along my
journey to bring my body back to the healthy, vital state it is in today. It
worked for me and it can work for you too!
The program is not hard, though it does require change and commitment.
Step 2: Next we move on to the therapy portion of the program where I work
with your body, utilising massage and energy techniques, to facilitate healing
and nurture and support your body as it returns to a state of balance and calm.
Step 3: This is the most important step in the whole program. This is where
we implement the "9 Keys to Fighting Fatigue". These 9 powerful keys contain
the techniques that I used to overcome my illness and they will leave you
feeling more energised and more like yourself.
At this point let me stress that at no stage during my program will you be
pushed to do things that you do not want to do, or that you are not physically
capable of doing. At all times we will be working within your capabilities. I
know through personal experience that pushing beyond your boundaries is
counterproductive so rest assured we will be working within your limits at all
times.
1. Take Stock
2. Identify Fatigue Boosters
3. Wind Down
4. Nutrition
5. Sleep
6. Let Go
7. Exercise
8. Joy and Laughter
9. Reconnection
Well now you are discovering that we can only get away with this for a finite
amount of time.
Your body is crying out to you now. Taking the time to do the work required is
a small price to pay for a lifetime of good health that awaits you. Love your
body, respect your body and it will return to you 10 fold!
Step 5: Which brings me now to the final step in the program. Once the
program is well established we will then review the process and implement a
new treatment schedule as appropriate to ensure long lasting success.
When you have completed the 5 steps, I guarantee you will be well on your
way to getting back that old zing and drive. People will start to notice the
change and you will be starting to feel better than you have in a long time!!
Visit www.meora.com.au
and sign up for my life changing
program!!