5 May 2025
The word “cope” comes from the English language and means “to manage”. The aim is to learn coping strategies for different situations, which can then be consciously applied. A distinction is made between problem-oriented and emotion-oriented coping. In the former, the stress trigger should be changed, for example by eliminating the stressor. In the latter, the individual's own behavior is changed, not the stress trigger itself. This happens, for example, through physical activities such as relaxation training.
Lazarus found that everyone deals with stress differently. He therefore developed three coping theories:
Problem-oriented coping focuses on the problem. In order to end the resulting stress, actions are refrained from or overcome.
Emotion-oriented coping is also referred to as “intrapsychic coping” and attempts to help people see the problem objectively and reduce the emotional stress.
In appraisal-oriented coping, the stressed person should learn to see the problem as a challenge rather than a burden. This requires concrete solution strategies.
Meditation is becoming increasingly popular. Focusing on your own body helps you to leave your stressful everyday life behind for a short time.Researchers have shown that it strengthens the immune system, heart and circulation and alleviates anxiety.
People who find it difficult to switch off can also use guided meditation.
Find a nice place to meditate
Adopt a comfortable sitting posture, but keep your back straight
Control your breathing
Start the meditation with an attitude of relaxation and letting go
Consciously focus your thoughts on your breathing and nothing else
End the meditation by stretching and only then return to everyday life
The mindfulness sandwich method helps you to manage your own thoughts and keep yourself in control.
The method involves three steps:
First, take 10 deep breaths.
Make sure that your stomach rises and your diaphragm is activated. After inhaling, hold your breath for 5 seconds and then exhale for 8 seconds. This process is repeated 10 times.
You then move for 3 minutes. You can decide for yourself what type of movement you want to do. For example, you can stretch your arms and legs to release tension or climb stairs.
Finally, the 10 breaths that were performed at the beginning are repeated again. After a few repetitions, the first changes are already noticeable. The brain receives more oxygen and concentration increases. Mindfulness is focused on the moment.
It is possible to reduce stress and switch off your mind with yoga. Yoga helps to strengthen the autonomic nervous system and stimulates the parasympathetic nervous system, which leads to healthy organ control. Yoga can also help with headaches and back pain.
It is best to find a quiet room in your home where you feel comfortable and can relax. It is important to pay attention to your breathing during yoga: Breathe in whenever you stretch long or bend backwards.
Stress and strain often lead to compressed and shallow breathing. As a result, the brain does not get enough oxygen and you lose concentration. Consciously breathing into your stomach can help.
Closing your eyes helps you to concentrate on your own breathing
Make sure that you breathe in through your nose and out through your mouth
Normally, after 5-6 conscious breaths, you should notice how your breathing becomes calmer
This exercise should be repeated several times to ensure long-term calm breathing
