Stressmanagement

Stress Management (synonyms: " Coping ", " Stress Management " ) is a collective term for ' stress management methods ', ie for methods to reduce mental stress or stressful completely dismantle.

Stress management techniques can be helpful if resilience and self- healing powers of the people due to internal and external pressures to maintain the performance or health are not sufficient. The stress especially in the working population in Germany growing strongly in recent years; as that of working people with children.

Stress management can be learned

• From books or other media
• In private lessons or group lessons.

Lessons give psychotherapists and teachers of all types ( life coaching, coaches, consultants, community college lecturers and others).

Such measures aim at often than vague goals

• An "inner in the flow" ( flow)
• " Rising" in an activity without stress by over-or underload
• Work-life balance

Steps under the stress management are

• Enlightenment and taboos relating to psychological stress,
• Promotion of individual resources and stress management skills.

For self-help besides exercise and a healthy diet often relaxation and mindfulness exercises, and time management are recommended.

Known models of stress

Main article: Stress

Coping models build on different stress models or theories on:

• The " emergency response " / Fight -or -flight by Walter Cannon (1914, 1932),
• " General Adaptation Syndrome" by Hans Selye (1936 ),
• "Stress Model of Henry "
• " Transactional (or cognitive ) Stress Model " / stress model of Lazarus to Lazarus (1974 )
• " Theory of conservation of resources " by Stevan Hobfoll (1988, 1998; Hobfoll & Buchwald, 2004).

Alignment of Stress Management

Coping strategies deal with approaches to the conservation and promotion of resources and the management of intellectual / cognitive, affective / emotional, and physical / physiological ( muscular here and related to the neurotransmitters and neural pathways / neural ) aspects to this topic.

Stress management and stress management methods

For stress management is given to using different shapes or components of psychotherapy as well as various training methods. For example, application, see the

• Mindfulness-based stress reduction by Jon Kabat -Zinn,
• Coaching,
• A6 Information System,
• Floating ( Stark Solebad applications).
• Focusing - oriented psychotherapy,
• Getting Things Done
• Instrumental Stress Management
• Cognitive therapy,
• Cognitive Stress Management
• Conflict management,
• Neuro- emotional integration with EMDR,
• Self-management,
• Self- management therapy,
• Self-regulation ( Psychology )
• Simplify your life,
• Stress model of Lazarus as a problem -oriented and emotion -regulating coping,
• Systematic desensitization,
• Theory of conservation of resources multiaxial Copingmodell,
• Time management,
• Zurich Resource Model,

Recovery by holiday can contribute to the reduction of stress in the short term, but does not affect specifically the fundamental problems.

In the context of coping with stress in children and adolescents, the stress, for example, by a higher workload within the eight -year Gymnasium G8 criticized ( " Turbo High School "). Stress symptoms such as abdominal pain or anxiety before exams occur according to recent studies on every fifth child, often accompanied by poor concentration and performance problems, these symptoms are classified as cries for help. To cope with stress on a conversation with the child and are a good balance between school and leisure. Enhanced performance requirements for the children by the parents turn out to be counterproductive.

Relaxation and mindfulness exercises

Considered a neurobiological the essential ingredient of a meaningful stress management is the reduction of internal, specifically vegetative " activity". Suitable methods to exercises for mindfulness (PME and MBSR ), passive bathing applications and almost any type of massage or active any form of physical, such as " sporty " easing to continue and known relaxation techniques such as autogenic training, meditation, yoga, breathing relaxation and heart coherence, techniques of biofeedback.

Stress Management with Biofeedback Training

The direct biofeedback measurement of respiratory sinus arrhythmia ( coordination of breathing and heartbeat ) provides information on the heart rate variability ( HRV), which is a measurable biological reference for stress tolerance and functionality and are about the quality of the flow - state information.

Endurance Sports

Moderate endurance training is used to reduce stress and also promotes neuronal restructuring in the direction of neurotransmitter release, the balance and relaxation effects. Suitable forms of aerobic exercise include jogging, walking, swimming or cycling.

Critical review

The term stress management or stress management is formulated with the focus on the state ( stress ), from which it is to take off. It is thus formulated negative if it is assumed that the orientation to the target. The man moves away from the stress, he approaches to their own resources, the flow state or the well-being, which would then represent a positive target definition. A positive definition in this sense, for example, the term " resource management ", which is in addition to stress management has become a household word. (see also the theory of conservation of resources )

Man followed a training manual with negatively worded formulation of objectives, it will keep the negatives in mind, geared continue to be oriented to it. One adverse effect of human remains may be fixed on the negative, at least, the term makes it difficult to focus on the positive, actually desired goal.

Every person is different, which also affects the selection of the most suitable for him individually form of stress management. May take into account studies on the effectiveness of various stress management procedures that aspect (yet) enough, but going by the same requirements of all test persons involved from.