There is no magic formula for coping with stress or stress management. Instead, each person must develop their own individual strategies.

What is coping with stress?

Coping with stress determines what effects stressors have on health. A stressor only becomes a negative stressor if the person does not feel able to cope with the demands. It is therefore all the more important to build up resources and develop strategies that positively influence the assessment of the stressor. Stress management refers to any method or strategy for reducing or preventing stress.

Three different approaches

Coping can be problem-oriented, emotion-oriented or evaluation-oriented. Problem-oriented coping includes strategies that tackle the identified problem directly and involve concrete action. This strategy is particularly successful with controllable stressors, such as an upcoming exam. Emotion-oriented coping aims to reduce the negative feelings associated with the stressor. This strategy is particularly useful for uncontrollable stressors. Appraisal-oriented coping attempts to see the situation as a challenge in order to gain a positive attitude towards the demands and release resources. A combination of the different approaches is often used.

Steps in coping with stress

Step 1: Researching the causes

The causes of stress should be researched so that stress can be managed sustainably. Consciously addressing the issue is an important step towards successful stress reduction.

Step 2: Increase stress tolerance

Stress tolerance is increased with activities to balance out everyday life. Possible measures range from relaxation and rest to action and sport. Depending on your preferences, various hobbies can help to reduce stress and recharge your batteries.

Step 3: Take action

To clear your head again, it can help to set yourself a specific project. By actively working towards a specific goal, the focus is refocused.

Possible measures for long-term stress management

- Sport and exercise

- yoga

- relaxation

- meditation

- Breathing exercises

- Reading, writing, drawing or painting

- Habit tracker

- Sufficient sleep and breaks