Coping Strategies

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Coping Strategies

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louiessagrace20

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Coping Strategies

 Coping is “a person’s efforts to manage demands that are appraised as taxing or

exceeding their resources.” In other words, coping is how we try to deal with stress. It is
a widely studied topic in psychology and there are over 400 categorized styles of coping.
These styles are commonly grouped into two distinct types: problem
focused vs. emotion-focused.
 Coping strategies could explain gender differences in levels of perceived stress.
Numerous studies have shown a tendency for females to use more emotion-focused
coping whereas males use more problem focused coping. When it comes to the study of
teenagers and stress, however, there is “…limited research about what may affect
adolescents’ perceptions of stressors from school, how they cope with such stressors,
and how this differs from a gender perspective.”

Problem-Focused and Emotion-Focused Coping

 Problem-focused coping strategies involves the cognitive strategy of facing the
problem and trying to actively solve the problem. Problem-focused coping strategies aim
to change or eliminate a stressor. If you adapt a strategy to try to deal with the stressor
directly, you’re using problem-focused coping. For example, planning, problem-solving,
or removing the stressor altogether are examples of problem focused coping.
 Emotion-focused coping is when you try to deal with your emotional response to the
stressor. Emotion-focused coping involves responding to the stress in an emotional
manner especially by using defense mechanisms. If you are trying to reduce, eliminate,
or simply tolerate your emotional response to a stressor, then you’re using emotion-
focused coping. Examples include withdrawal, letting out anger and frustration,
emotional support seeking, distractions, rumination, and resignation acceptance
(accepting the problem will always exist).

Optimism and Positive Thinking

Positive Mood
 A good mood is usually defined as a generally positive state, although people usually
cannot pinpoint exactly why they are in a good mood. Feeling physically well, getting
a good night’s rest, a lack of stress, and positive social interactions are a few factors
that might contribute to a positive mood.
Optimistic Attitude
 Optimism is a mental attitude characterized by hope and confidence in success and
a positive future. Optimists tend to view hardships as learning experiences or
temporary setbacks. Even the most miserable day holds the promise for them that
"tomorrow will probably be better."
 Optimistic attitudes are linked to several benefits, including better coping skills, lower
stress levels, better physical health, and higher persistence when pursuing goals.
Cognitive Restructuring and Positive-Self Talk
Cognitive Restructuring
 Cognitive restructuring involves modifying maladaptive thought, ideas, and beliefs
that maintain an individual’s problem. Cognitive restructuring techniques deconstruct
unhelpful thoughts and rebuild them in a more balanced and accurate way.
 Most people experience negative thought patterns from time to time, but sometimes
these patterns become so entrenched that they interfere with relationships,
achievements, and even well-being. Cognitive restructuring is a group of therapeutic
techniques that help people notice and change negative thinking patterns.
 When thought patterns become destructive and self-defeating, mental health
professionals can help you explore ways to interrupt and redirect them. That’s what
cognitive restructuring can do.

Self Talk

 Generally refers to a person’s “inner voice.” It is a mix of conscious and

unconscious beliefs they hold about themselves and the world. These beliefs can be
positive or negative, and most people experience instances of both. A positive self-talk
statement can have helpful, protective effects, while instances of negativity may impair a
person’s ability to achieve their goals.
 Self-talk is something we all do, whether positive or negative – it affects how we feel and
act. Our self-talk shapes our self-image and reflects our innermost thoughts. It can be
either constructive or destructive, depending on its content.
Negative Talk
 Negative self-talk can become self-fulfilling and can destroy self-confidence.
 Negative self-talk comprises any harmful, rude, or self-defeating beliefs a person holds
about and expresses to themselves. These beliefs may include statements like, “I am
not good enough,” “I always fail,” or “I will never get better.”
Positive Self-Illusion
 Positive illusions refers to a set of three related beliefs that characterize the way people
think about themselves, their ability to control environmental events, and their future.
Instead of being evenhanded or balanced between the good and the bad, people are
unrealistically positive: They believe they have many more positive than negative
personal qualities, they exaggerate their abilities to bring about desired outcomes, and
they are overly optimistic about their futures. If not too extreme, these positive illusions
promote psychological well-being and psychological functioning.
Happy Person
 Someone who experiences frequent positive emotions, such as joy, interest, and pride,
and infrequent (though not absent) negative emotions, such as sadness, anxiety,
and anger (Lyubomirsky et al., 2005).
 Happiness has also been said to relate to life satisfaction, appreciation of life, and
moments of pleasure, but overall it has to do with the positive experience of emotions.
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