Introduction
Imagine a zebra grazing peacefully in the savanna. Suddenly, a lion appears. The zebra’s body immediately goes into survival mode — heart pounding, muscles tensing, adrenaline surging. But once the lion leaves, the zebra doesn’t dwell on what just happened or worry about when the next lion might show up. It simply goes back to grazing, stress-free.
Now think about how we, as humans, experience stress. Unlike zebras, we don’t just react to immediate danger — we anticipate it. We worry before an event happens, overthink past experiences, and replay worst-case scenarios in our minds. Sometimes, the stress leading up to something feels worse than the event itself.
So why don’t zebras get ulcers, but we do? The answer lies in how our brain and body process stress — and what we can do to manage it better.
How Stress Affects Your Body: The Role of Cortisol
At the core of our stress response is cortisol, the hormone that helps our body prepare for danger. In small amounts, cortisol is helpful — it sharpens focus, gives us energy, and helps us respond to challenges. But when stress becomes chronic, it can start to affect both our physical and emotional well-being.
1) Stress and the Stomach: The Gut–Brain Connection
If you’ve ever felt “butterflies” in your stomach before a big event, you already know that stress and digestion are connected. But chronic stress can do more than just make you queasy — it can cause real physical changes in your gut, such as:
- Increased stomach acid → acid reflux or ulcers: Stress can trigger excess gastric acid production, leading to reflux, heartburn, or ulcers over time.
- Weakened gut barrier → “leaky gut”: High cortisol may damage the intestinal lining, allowing irritants into the bloodstream and fueling inflammation.
- Disrupted microbiome → digestive issues: Stress shifts gut bacteria balance, contributing to bloating, constipation, diarrhea, or worsened IBS.
- Altered digestion → appetite and weight changes: Some people lose appetite under stress; others turn to comfort eating. Both signal the gut is under strain.
2) Why We Stress More Than the Event Itself
One major difference between humans and zebras is that we feel stress before the event happens. Our brain is wired to predict danger — useful long ago, but today it often overreacts. Instead of predators, we stress about:
- Upcoming deadlines → “What if I fail?”
- Social interactions → “Did I say something wrong?”
- The unknown → “What if things don’t work out?”
Even when the event isn’t dangerous, the brain can treat it like a threat, triggering a full stress response — racing heart, tense muscles, trouble sleeping. Often, the anticipation feels worse than the event itself.
3) Trauma Responses: How Past Experiences Shape Stress
For those who have experienced trauma, the brain can become even more sensitive to potential threats. If a present situation (even unconsciously) reminds you of something painful from the past, your nervous system may react as if it’s happening again.
This might look like:
- Fight: Feeling irritable, defensive, or easily frustrated
- Flight: Avoiding situations, feeling restless, or needing to escape
- Freeze: Feeling stuck, dissociating, or shutting down
- Fawn: People-pleasing, difficulty setting boundaries, prioritizing others over yourself
If you find yourself stuck in stress cycles, it’s not because you’re “too sensitive” or “overreacting.” Your brain and body are trying to protect you. The good news: you can rewire these responses.
How to Break Free from Chronic Stress
Unlike zebras, we can’t just shake off stress and move on — but we can train our body and mind to respond differently.
- Mindfulness & grounding: Bring yourself back to the present instead of spiraling into “what-ifs.”
- Cognitive reframing: Shift “I can’t handle this” to “I’ll figure this out.”
- Body-based strategies: Stress lives in the body — try deep breathing, stretching, or gentle movement to calm your nervous system.
- Therapy & support: Processing past experiences in a safe space helps you regain control over your stress response.
Final Thoughts: Learning from the Zebras
We can’t eliminate stress entirely, but we can change how we respond to it. By understanding how cortisol affects our gut, our thoughts, and our trauma responses, we can reset the nervous system, build resilience, and find a healthier balance.
Next time you feel overwhelmed, pause and ask:
Is this an actual danger, or is my brain just trying to protect me?
Then take a deep breath — because unlike zebras, we have the power to heal and grow.
Need Support Managing Stress and Anxiety?
If you’re feeling stuck in stress cycles, struggling with anxiety, or noticing how past experiences affect your present, therapy can help. Together, we can explore what’s keeping you overwhelmed and work toward a calmer, more balanced life.
Let’s connect — schedule a free 20-minute consultation.
About the Author
Jenny Hsuan Fang Hsu, RCC
Registered Clinical Counsellor | Emotionally Focused Therapist
Love Heals Counselling & Consulting
Providing individual, relationship, and family counselling in English and Mandarin.
Located in Vancouver, BC — offering both in-person and online sessions across BC.
