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Introduction
“It’s not stress that kills us, it is our reaction to it.” – Hans Selye
Stress is something we all deal with, but learning how to control it can change everything. In his book, Why Zebras Don’t Get Ulcers, Robert Sapolsky explains how stress affects us and how we can manage it better.
These lessons from the book will show you how to turn stress into something that works for you instead of against you.
Let’s dive in and take charge of stress together.
Lesson 1: Use Stress for What It’s Meant For
Stress is a survival tool. It started as a way for animals, including humans, to survive when facing danger. The reactions—like a faster heartbeat, adrenaline, and quick breathing—are there to help us escape or fight. Today, a lot of our stress isn’t about real danger, but our bodies react the same way. It’s important to tell the difference between real emergencies and things that just feel like emergencies. Ask yourself: “Is this really a crisis?” If it’s not, try to bring your body back to a calm state. Use deep breathing or calming imagery to remind yourself that not all stress needs to be dealt with like a life-or-death situation. By reserving your stress response for truly critical moments, you conserve energy and protect your health.
Lesson 2: Let Stress Be Quick and Short
Think of stress like a power boost that’s meant to be fast. It helps you react right away, but it should turn off once the situation ends. Chronic stress, or long-term stress, is dangerous because it keeps your stress system running too long. This constant activation can cause serious health issues, like high blood pressure, poor immune response, and even digestive problems. Have you ever noticed that you get sick more easily during stressful periods? That’s your immune system being compromised by long-term stress. The goal is to switch off the stress once the need is gone. Practice techniques like the “4-7-8” breathing method to bring your body back to a relaxed state—breathe in for 4 counts, hold for 7 counts, and exhale slowly for 8 counts.
Lesson 3: Know When Your Body is Trying to Help You
Adrenaline and cortisol are stress hormones that help your body react fast. They increase your heart rate, give you extra energy, and stop other non-essential functions so you can deal with what’s happening. This is great if you’re running from danger, but if these hormones stay high for too long, they start working against you. Did you know that chronic stress can actually lead to weight gain, particularly around your belly? That’s because cortisol encourages fat storage. Instead of letting these hormones stay high, take action: exercise burns off excess cortisol, while relaxation exercises help lower adrenaline levels. Next time you feel that rush of stress, think, “Is this energy I can put to good use?” If not, find a way to bring it down.
Lesson 4: Take Care of Your Whole Body
Chronic stress affects your whole body. It weakens your immune system, messes with your digestion, and puts pressure on your heart. When you’re stressed, your body shifts resources away from things like immune defense and digestion to focus on survival. Ever notice an upset stomach during stressful times? That’s your body choosing survival over digestion. To fight this, make time for rest—eat well, sleep enough, and take care of yourself. Stress becomes easier to manage when your body is well-rested and healthy.
Lesson 5: Don’t Stress About the Future
Zebras deal with threats in the moment, and once the danger is gone, they stop stressing. They don’t worry about what might happen tomorrow. Humans can think about the future, and while this is a powerful tool, it also makes us vulnerable to constant worry. Chronic worrying activates the same stress system meant for real danger. Why stress over something that hasn’t even happened yet? Ask yourself: “Is this something I can control right now?” If the answer is no, try to let it go. Write down your worries on paper, and leave them there—sometimes, just seeing them written down can make them seem less scary. Focus on what you can control today, and remind yourself that the future hasn’t happened yet.
Lesson 6: Protect Your Memory by Managing Stress
Stress affects your brain, especially the hippocampus, which plays a key role in memory. Short-term stress can sharpen your memory—it’s the reason you might remember every detail of an emergency. But prolonged stress, with cortisol constantly flooding your brain, can shrink the hippocampus. This means your ability to form new memories or concentrate gets weaker. Think about it: Have you ever blanked out during a test or an important meeting because of stress? That’s stress taking a toll on your brain. Protect your memory by managing stress through mindfulness and relaxation techniques. Activities like meditation, spending time in nature, or even just practicing gratitude help reduce cortisol and keep your brain healthy.
Lesson 7: Give Your Body Time to Rest
Stress hormones like cortisol and adrenaline give you energy and focus when you’re in danger. They make sure you can run fast or fight hard. But when these hormones are always high because of constant stress, they start to break down your health. Long-term elevated cortisol can lead to conditions like diabetes and excess belly fat. Did you know that the fat stored due to stress is more dangerous for your health compared to other types of fat? To combat this, make rest a priority. Exercise is one of the best ways to metabolize those excess stress hormones, but restful activities like yoga, stretching, or even simply lying down with a book can help bring those levels back to normal.
Lesson 8: Understand How Your Environment Affects You
Social factors play a huge role in stress. In Why Zebras Don’t Get Ulcers, Sapolsky explains that people with lower social status tend to experience much higher levels of stress. This often comes from feeling powerless or lacking control. Chronic stress is more common when you feel you have no say in your life. While you can’t always change your situation, you can work on changing your response to it. Sapolsky emphasizes that even small steps towards regaining control can make a significant impact. Surrounding yourself with supportive people is another crucial factor—whether it’s friends, family, or trusted communities. Social support acts as a buffer, helping to protect against the harmful effects of stress. Make time to nurture these relationships, as they are vital to your well-being.
Lesson 9: Find Healthy Ways to Release Stress
Stress needs an outlet. Without a way to release it, stress builds up and causes harm. Exercise is a great release, not only because it lowers stress hormones but also because it produces endorphins, which are natural mood boosters. Have you ever tried laughing when you’re stressed? Laughter can actually reduce cortisol levels and boost your immune system. Meditation and deep breathing are also powerful tools—deep breaths tell your body that it’s time to calm down. If talking helps, share your worries with someone you trust. Emotional support is crucial, and it helps to share the weight of your stress rather than holding it all inside.
Lesson 10: Change How You See Stress
How you think about stress makes a huge difference. If you see stress as something you can handle, your body responds better. But if you see it as something overwhelming and impossible, your stress response becomes stronger and more damaging. What if you could see stress as a motivator instead of an enemy? Ask yourself: “How can this challenge help me grow?” Viewing challenges as opportunities helps you use stress to your advantage. Reframe tough situations as chances to learn. This mindset shift can reduce the harmful effects of stress on your body and make difficult times feel more manageable.
Conclusion
Stress doesn’t have to be your enemy. By understanding how stress works and using these tools and techniques, you can turn stress into something that helps you grow stronger. The key is knowing when to let stress help you and when to let it go. It’s all about balance and listening to your body.
