The Transactional Model of Stress and Coping

Explore how stress develops through personal interpretations, perceived demands and available coping resources. Discover the Transactional Model of Stress and Coping through interactive activities, practical examples and reflections, helping you understand different responses and identify supportive adjustments for everyday situations.

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THE PSYCHOLOGY BEHIND STRESS & ANXIETY · 01

The Transactional Model of Stress and Coping

Why the same situation can feel different to different people — and how support and resources can change the experience.

Space to Breathe Therapy

Understand the model

Richard Lazarus and Susan Folkman's transactional approach (1984) considers stress as an ongoing relationship between a person and their environment. We appraise what is happening and what we can do about it.

1 · Situation

Something happens or is anticipated.

2 · Primary appraisal

Does it seem irrelevant, positive, threatening, harmful or challenging?

3 · Secondary appraisal

What support, options, time, skills and control are available?

4 · Coping & reappraisal

We respond, notice the outcome and may reassess.

Appraisal is not always deliberate. Real threats and inadequate resources matter; this model is not about blaming someone for feeling stressed.

Try the appraisal explorer

Choose a situationHow demanding does it feel? 6/10How supported and resourced do you feel? 4/10

This is a reflection tool, not a clinical score. Move either slider to explore how your experience might change.

Discover coping choices

Problem-focused coping

When the situation can be changed: clarify priorities, negotiate a deadline, ask for training, break tasks into steps, or seek practical support.

Emotion-focused coping

When feelings need support: take a restorative pause, speak with someone trusted, use grounding, allow emotions, or practise self-compassion.

Meaning-focused coping and reappraisal

Consider alternative interpretations without dismissing genuine difficulties. Ask what matters, what is known, and what remains uncertain.

When coping needs external change

Unsafe workloads, discrimination and inaccessible environments require changes to conditions, not simply more personal coping.

My personal coping plan

Situation and what happenedMy first interpretationResources I have or needOne realistic next stepWhat would help me review this?

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