Why Don't Zebra's get Ulcers - but we do?

Let me start by acknowledging Robert M. Sapolsky whose iconic book 'Why Zebras Don't Get Ulcers' is so educational, well researched, often very funny and easy to read. It may be twenty plus years since the last update and we have since learnt so much more about stress, particularly with increasing neuroscience discoveries, but the basic zebra concept remains true.

In today's 'Stress Epidemic' we tend to misuse the word stress which is different, although similar to anxiety - both of which are normal and essential as we go through life.

We can define stress by using a definition attributed to Hans Selye in the 1930s.

Stress was originally defined as “the non-specific response of the body to any demand for change.”

Selye said that stress generated our motivation needed to adjust our behavior. Depending what the situation was this good be in a good way, or a bad way.

The more modern and accepted definition of stress comes from the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) defines stress as “the pattern of specific and nonspecific responses a person makes to stimulus events that disturb his or her equilibrium and tax or exceed his or her ability to cope.”

Basically, when we feel pressured by external stimuli, or we internally perceive a threat, stress is generated. The higher we feel the pressure then the higher the stress.

On the other hand, Anxiety tends to be something that is generated internally and is our individual perception of what will be demanded and out own coping resources.

We ask "What may happen, can I cope with it, what if I can't, what will happen?" as we calculate our own feelings, coping resources and what the impact will be.

An official clinical definition in the DSM-5 defines anxiety as “the apprehensive anticipation of future danger or misfortune accompanied by a feeling of worry, distress, and/or somatic symptoms of tension. The focus of anticipated danger may be internal or external.”

So basically, stress can be viewed as externally generated whereas anxiety feels internally generated. Stress can be seen as our experience under pressure and anxiety as our feelings about that experience. Stress is usually experienced in the present and is situational while anxiety is in the future and tends to feel personal. For example, we may feel stressed about preparing a report at work and feel anxious about presenting it to the board in the future.

Stress is often viewed as situational, relating to external pressure and therefore out of our control. Because of this, stress is sometimes viewed as a status symbol and consequently there is minimal feelings of responsibility or of shame.

On the other hand, anxiety is usually perceived as a weakness, a mental failing and a cause of shame.

Despite the differences, stress and anxiety are physiologically indistinguishable. At their most intense, they share the same evolutionary, defensive survival reaction, fight-or-flight, that sets off a chain reaction of physical changes preparing the body for threat.

Your attention is heightened, energy is boosted and your immunity and oxygen levels increase preparing your body for action. This is very much an individual experience - one person's stress is another's anxiety - and vice versa.

As stress and anxiety share the same physiological footprint the way we think about and how we define our experiences is key. We construct our emotions in the way we label our experiences.

Returning to the work report example you can say that you are stressed about this project -or you can say you are anxious about it and the meanings could be very different , or exactly the same. The difference is how you perceive it and what the words mean to you.

How we think about our experiences and what we have learnt from them can shape the way we construct our emotions and how we react. This is the same for all mammals and the following poem from Mary Oliver illustrates how the past can impact on our present and future.

Benjamin, Who Came From

Who Knows Where

What shall I do?

When I pick up the broom

he leaves the room.

When I fuss with kindling he

runs for the yard.

Then he's back, and we

hug for a long time.

In his low-to-the-ground chest

I can hear his heart slowing down.

Than I kiss his shoulders and

kiss his feet

And fondle his long hound ears.

Benny, I say, don't worry, I also know the way the old life haunts the new.

(Oliver, M, Corsair; 1st edition (25 Mar. 2021)

So returning back to why zebras don't get ulcers and we do, is how we have defined stress and anxiety. However, we all have the ability to learn behaviours and reactions to certain negative external stimuli. Benny, the dog in the poem, has obviously had bad experiences with people and brooms and will have to regain trust in order to feel that nothing bad will happen to him and to stop his fight-or-flight instinct automatically kicking in.

Human beings, however, have the beneficial capacity to understand that we have control over how we define our experience and this is a very powerful tool we often neglect, forget or are unaware that we can use. How we think about our experience/s is essential to how we can reframe and shape our future - this is where I can help as a Transformational Life and Mindset Coach.

I will be honest, there is no quick fix to reframing an embedded mindset of stress and/or anxiety. People often say they want to get rid of anxiety, to stop worrying about things because of how it makes them feel. The reality is you can't stop worry or get rid of anxiety because they are an essential part of being human. Our minds are basic problem solving machines that constantly look at our day to day experiences and create memories, look for patterns and learn while predominantly trying to keep us safe. When you find that rumination, worrying, stress and anxiety are preventing you from living your life as you would like, you will need to learn new tools in order to manage. Relearning takes practice and time but is achievable and I will support you with a completely bespoke programme for your individual needs that fits within your busy schedule.

Contact me for your free, no obligation initial consultation