Stress and coping

Why Don’t Zebras Get Ulcers? Robert Sapolsky explained why people, not zebras, have ulcers as follows: When stress for a zebra encounters a lion, the mechanisms in the zebra’s body that will help it escape from the lion are activated and an act of escape occurs. In the end, the zebra either becomes the prey or survives. When the zebra is freed, all symptoms of stress disappear. If the zebra faces the possibility of encountering the lion again, it continues its daily life quite comfortably without thinking about what to do. Humans and zebras react differently to stress. People keep stress in their long-term life, think about it, think negatively. Over time, stress leads people to diseases ranging from ulcers to heart diseases, from depression to cancer.


Why Don’t Zebras Get Ulcers?

Robert Sapolsky explained why humans, not zebras, have ulcers:

stress for the zebra when it encounters a lion, the bass help the zebra escape from the lion in its body

Mechanisms will come into play and the act of escaping occurs. After all, the zebra either becomes the prey or

survives. When the zebra is freed, all symptoms of stress disappear. Don’t go in front of the zebra lion again

He continues his daily life in a very comfortable way without thinking about what he will do if he takes the possibility of it.

Humans and zebras react differently to stress. People experience stress in their long-term life.

holds it, thinks about it, thinks negatively. Over time, stress people can change from ulcers to heart ailments,

It leads to diseases ranging from depression to cancer.

Stress is the body’s response to an internal or external stimulus that requires a new adaptation.

definable. Stress is an exhausting problem that everyone faces almost every day.

These stimuli that lead to the emergence of the stress response are called “stressors”. Anytime

late for school because the time of the bus has changed

It is necessary, important guest will come, or we have discussed with our friend and expressed ourselves correctly.

Problems we experience in our daily lives can be a stress factor.

There is no person without stress. If people were not stressed, they would react to the events around them.

they could not. We can define stress as the way the body and mind adapt to changes.

According to this definition, stress is actually an indispensable and necessary part of our lives. stress your body

It is a natural response to survive, however, people are affected by the intensity of stressors.

As they increase, overlap, last longer, and cannot manage stress factors, they feel distressed,

they may feel physically and/or mentally depressed. Adequate and manageable

stress; It is necessary to feel satisfaction, to use the full potential to reach the goal.

In addition to these variables, which we consider how the effects of stress in our lives affect us,

It’s also about how we perceive them. For example, giving a presentation in a lecture is too much for one person.

While it is a major source of stress, it may not be so for someone else.


loss of a loved one



Starting or leaving a new job.


The desire to meet people’s expectations.

Exam, homework.

Pregnancy, birth.

Experiencing traumatic events.

Negative dialogues that the person establishes with himself.

Disruption of routine.

Do not experience events that interfere with daily work.

Perfectionism, expecting too much from oneself.

Rigid thinking, inflexibility.

Having an all or nothing mindset.


Physical Symptoms: Heart palpitations, tremors, sweating, muscle tension, digestive and

disruptions in the excretory system, feeling tired and sluggish, change in eating patterns,

like a change in sleep patterns.

Emotional Symptoms: Restlessness, anxiety, depression, anger.

Mental symptoms: Difficulty concentrating, forgetfulness, negative thoughts

like focus.

Behavioral Symptoms: Deterioration in interpersonal relationships, behavior more than usual

exaggeration, not enjoying the activities as much as before,

unwillingness to comply; such as alcohol, cigarettes, and substance use.


depression and anxiety disorder,

Weight gain or unhealthy weight loss

skin problems such as eczema,

Various heart diseases

digestive system problems,

Experiencing sleep problems

Memory problems and mental problems are diseases caused by stress.

Autoimmune diseases (diseases that weaken the immune system)

reproductive problems

all kinds of pain

Heart diseases


If the stressed individual is aware of the situation he is in, his behavior changes.

He can cope with stress if he believes that it is necessary and is looking for ways out for it. coping with stress

The ways are as follows:

Self-Knowledge: What stresses me out? When I experience stress, physiological, mental and

What reactions do I give behaviorally? What am I doing to cope with stress?

It is necessary to seek answers to questions such as:

Social Support: Establishing good relationships with people, sharing their problems, showing that they are understood.

Being aware of it is important for coping with stress.

Doing breathing exercises: With proper breathing, the muscles contract systematically and

is loosened.

Stopping the thought: When the individual is caught in thoughts that upset him and lead him to stress.

it should be concerned with other things, it is to turn the thought in another direction.

Positive and Logical Thinking: Negative and illogical thinking in a dialogue with oneself

rather than being positive and rational. eg; I absolutely cannot do this” (without trying

You don’t know) instead of thinking “if I work on this slowly and move forward

Thinking “I can do it” can be useful for us. negative thoughts realistic positive

Changing it with thoughts can make our work easier in many matters.

Balanced diet.

Regular sleep.

Sports – walking.

Do not do enjoyable activities.

Don’t get a hobby.