Coping Strategies and Types

• Coping strategies are behavioral and cognitive tactics for managing crises, conditions, and distressing demands.
• The Robert Folkman and Susan Lazarus' Ways of Coping scale assesses the extent of using two general coping types.

Types of Coping

• Problem-focused coping is aimed at resolving the source of stress through problem-solving or action.
• Emotion-focused coping aims to reduce or manage the emotional distress arising from a crisis; strategies include wishful thinking, distancing, avoidance, and positive reappraisal.
• Coping strategy effectiveness depends on the situation; most crises benefit from both coping types.
• Problem-focused strategies are used when constructive action is possible.
• Emotion-focused coping is helpful when the situation is unchangeable and must be endured.
• Active coping strategists see themselves as in control, have positive self-views, and proactively manage stressors.
• Those relying on emotion-focused coping, like self-blame or substance use, cope less effectively than those seeking social support.
• Emotion-focused strategies, like positive reappraisal, relate to better mental health for older adults when loss is irreversible.

Emotion-Focused Coping

• Can help people regulate their emotions, stay calm, reduce anxiety, or cultivate positive emotions.
• Examples include journaling, meditation, forgiveness, reframing, seeking social support, exercise, talking about it, accepting responsibility, and counseling.

Problem-Focused Coping

• Targets the root cause of stress, allowing individuals to reduce or eliminate an issue.
• Examples: leaving a tense situation, practicing time management, and taking breaks for self-care.

Problem-Focused Coping Defined

• Applying coping skills directly to the source of a distressing situation; helps combat stress directly.
• Examples: Asking for help, meditation, establishing boundaries, journaling, making a plan, deep breathing, exercise, reframing, talking about it, and time management

Benefits of Problem-Focused Coping

• Evidence suggests these strategies are more effective than emotional ones in certain situations and addressing an issue.
• It resolves stressful situations by identifying and addressing the stressor.
• It may be more productive and efficient, as emotionally focused coping can be counterproductive if the root cause is ignored.
• It allows for solving the issue, thus empowering individuals by giving them control.
• They confront stressors head-on with swift action like scheduling appointments or taking medicine.
• It motivates action toward solutions: ending toxic relationships or finding new jobs.
• It offers an alternative for those uncomfortable with stressful emotions, focusing on problem-solving.

Drawbacks of Problem-Focused Coping

• Doesn't account for emotions/feelings; viewed as cold or superficial.
• Possible issues: addressing the issue directly may ignore feelings; some situations can't be changed; may seem superficial by ignoring emotions; can seem insensitive during stress; solving issues head-on may cause worry.

Practicing Problem-Focused Coping

• Easier by breaking down problems and approaching tasks in stages.
• Eight strategies:
  • Creating To-Do Lists: Writing down problems and steps for resolution.
  • Pausing & Breathing: Recognizing stress and taking a moment to gain perspective.
  • Starting with the Easiest Problem First: Approaching situations by starting with small, manageable tasks.
  • Prioritizing: Setting time to work on issues and marking it on a calendar or note.
  • Asking for Help: Seeking support from family, friends, or professionals, including outsourcing.
  • Challenging Negative Self-Talk: Replacing negative thoughts with reminders of past resolutions.
  • Not Assuming the Worst: Recognizing potential positives during stress.
  • Knowing When to Take a Break: Scheduling short breaks to cope better later.

Combining Coping Strategies

• Necessary for unavoidable, uncontrollable, stressful problems.
• Using emotion-focused skills to cope with emotions, and problem-focused skills to handle related tasks.

Comparing Coping Strategies

• Both beneficial but suit different situations.
• Emotion-focused coping is best for uncontrollable events like health issues or breakups.
• Problem-focused coping helps improve situations a person can influence, like setting boundaries or dealing with headaches.

Explore coping strategies, including problem-focused and emotion-focused approaches. Learn how the effectiveness of each type depends on the situation. Understand when to use problem-focused strategies for solvable issues and emotion-focused coping for unchangeable circumstances.