Training für digitale Stresskompetenz in Form einer webbasierten App

Wie viel Zeit verbringen Sie täglich damit, Ihre E-Mails und Nachrichten zu lesen, Ihre bevorzugten Influencer-Posts auf Instagram zu sehen und Ihre Online-Freunde mit Storys auf Facebook auf dem Laufenden zu halten? Haben Sie schon einmal das Gefühl gehabt, dadurch unter Stress zu stehen? Digitaler Stress, verursacht z.B. durch den Druck, Nachrichten möglichst schnell zu beantworten, oder durch die “Angst etwas zu verpassen”, ist ein Problem, das in den letzten Jahren immer deutlicher wurde.

Daher ist es das Thema des europäischen Projekts Training für digitale Stresskompetenz in Form einer webbasierten App (TRIGS)”, das im Oktober 2019 gestartet hat.
Für das Projekt haben sich Bildungsorganisationen aus Italien, Bulgarien, Slowenien, Griechenland und den deutschen Organisationen „Stiftung Medien- und Onlinesucht“ und „Systeme in Bewegung e.V.“ zusammengeschlossen, um eine App zur Prävention und Linderung von digitalem Stress zu entwickeln.

Ziel des Projekts ist es daher, Internetnutzer auf die Risiken für ihre psychische Gesundheit aufmerksam zu machen und eine App zu entwickeln, die hilft, einen bewussten Umgang mit den eigenen digitalen Stressauslösern zu erlernen und digitalen Stress zu reduzieren.

Background knowledge on stress:

Simplified, our body’s response to stress is still the same as it was in the Stone Age when encountering a sabre-toothed tiger: preparing to flee or fight. This means that our body provides more energy by increasing blood pressure and speeding up the pulse, fat and sugar metabolism are accelerated and attention is focused on the stressors (stress triggers). Breathing becomes shallower and faster. At the same time, other physiological processes such as digestion and the immune system are inhibited in order to save energy. Recent research shows that stress responses can vary in part depending on gender, life stage and which emotion is mainly triggered. However, describing these in detail is beyond the scope of this app.

Our stress reaction is triggered by stressors such as excessive demands, strain and conflicts. It can be reinforced by personal attitudes, thought patterns and evaluations (e.g. perfectionism). In the Stone Age, once the dangerous situation was over and the sabre-toothed tiger had been successfully killed or scared away, the body was able to calm down. The hormones that have the effects on the body described above could be released and the body entered a recovery phase. Nowadays, this often is not the case. The stressors such as constant accessibility or deadline pressure persist for a longer period of time. The acute stress reaction described above can then be followed by a chronic state of stress, which manifests itself in symptoms such as general exhaustion, weakening of the cardiovascular system and the sensory organs, digestive problems and tension. Mental consequences can include sleep problems, difficulty concentrating and irritability, up to and including depression and anxiety disorders. 


  • Hans Selye: Stress. Rules of life from the discoverer of the stress syndrome. Rowohlt TB-V., Rnb. (May 1986) ISBN 978-3499170720 (and various other books by H.Selye)
  • Taylor SE, Klein LC, Lewis BP, Gruenewald TL, Gurung RA, Updegraff JA: Biobehavioral responses to stress in females: tend-and-befriend, not fight-or-flight, Psycholical Review, vol. 107, no. 3p. 411-429, 2000 (Review).
  • G. Sobrinho et al: Cortisol, prolactin, growth hormone and neurovegetative responses to emotions elicited during a hypnoidal state. In: Psychoneuroendocrinology, January 2003, 28(1): 1-17.