Coping Strategies: Problem-Focused vs Emotion-Focused PDF

What are Coping Strategies? Coping strategies are behavioral and cognitive tactics used to manage crises, conditions, and demands that are appraised as distressing. An important development in coping research was the creation of Robert Folkman and Susan Lazarus’ Ways of Coping scale. This scale wa...

What are Coping Strategies? Coping strategies are behavioral and cognitive tactics used to manage crises, conditions, and demands that are appraised as distressing. An important development in coping research was the creation of Robert Folkman and Susan Lazarus’ Ways of Coping scale. This scale was devised to assess the extent to which one uses one of two general types of coping. Types of Coping Problem-focused coping is directed at problem solving or taking action to change the source of the stress. Emotion-focused coping, in contrast, focuses on reducing or managing the emotional distress that results from the crisis. Some emotion-focused coping strategies include wishful thinking, distancing, avoidance, and positive reappraisal. The effectiveness of any particular coping strategy varies according to the situation, and there is not one generally accepted way for older adults to cope with stress. Moreover, most crises warrant both types of coping. Problem-focused strategies are typically invoked when constructive action can be taken, whereas emotion-focused coping is used when people feel that the situation cannot change and must be endured. In general, problem-focused coping strategies are considered more effective for managing crises than emotion-focused tactics. Persons who use active coping strategies typically view themselves as in control, hold positive self-views, and adopt a proactive, optimistic and self- reliant approach to managing life stressors. In contrast, those who rely on emotion-focused coping strategies, including self-blame, avoidance, or even the use of drugs or alcohol, cope less well than those who adopt active strategies, such as seeking social support. However, for older adults, problem-focused coping is not always effective when a loss is irrevocable. Rather, emotion-focused strategies such as the positive reappraisal of a permanent condition or situation are associated with enhanced mental health. EMOTION FOCUSSED COPING Emotion-focused coping can help people regulate their emotions, stay calm, reduce anxiety, or cultivate positive emotions. An example would be a person who is stressed by changes at work so they go for a walk, journal about it, and practice taking deep breaths Journaling Meditation Forgiveness Reframing Seeking social support Exercise Talking about it Accepting responsibility Counseling PROBLEM-FOCUSSED COPING Problem-focused coping skills target the root cause of stress, allowing you to reduce or eliminate an issue. Examples often include leaving a tense situation, practicing time management, and taking breaks for self-care. Problem-focused coping strategies can help some individuals feel less overwhelmed or anxious faster than other forms of stress management. What Is Problem-Focused Coping? Problem-focused coping is when you apply coping skills directly to the source of a distressing situation. These tools help you combat stress directly instead of employing other self-care techniques that overshadow the root cause. Ask for help Meditation Establishing boundaries Journaling Making a plan Deep breathing Exercise Reframing Talking about it Time management Benefits of Problem-Focused Coping There are many benefits of problem-focused coping skills, and some evidence suggests that these strategies are more effective than emotional-focused coping skills when dealing with certain situations. Individuals employing problem-focused methods may feel more productive when addressing an issue. Possible benefits of problem-focused coping include: Reduces or resolves stressful situations: Problem-focused coping skills resolve stressful situations by identifying and addressing the stressor. Increased productivity: Emotionally-focused coping can be “counterproductive” in some situations, especially if you overlook the cause of your issues.2 Problem-focused coping may provide a more productive and efficient way to resolve stress.  More empowering: Problem-focused coping allows you to solve the issue rather than manage the resulting emotions. You may feel empowered by taking control of your problems. Faster results: People who use problem-focused coping skills confront a stressor head-on by taking direct action. For example, you can make an appointment with your doctor when you feel ill or take over-the-counter medicines for a headache. Motivates to leave a bad situation: Focusing on solutions rather than emotions can motivate you to end a toxic relationship, find a new job, or seek alternative housing. Offers an alternative to emotion-focused coping: Some people are uncomfortable with stressful emotions. They may feel better focusing on solving the issue instead of dealing with associated feelings. Drawbacks of Problem-Focused Coping Problem-solving coping strategies come with drawbacks. This form of coping does not account for emotions and feelings, and some individuals may view problem-focused approaches as cold or superficial. Possible drawbacks of problem focused coping include: Doesn’t acknowledge emotions: Because problem-focused coping addresses the issue directly, these strategies often ignore feelings or emotions associated with the event. In some cases, this can be detrimental to the individual. Not every situation can change: You cannot fix everything, and some circumstances cannot be controlled or altered. A person who struggles to fix an unsolvable problem may only feel worse. Can seem superficial: Some people may feel problem-focused skills are shallow because they ignore the emotional aspects of stress. Can feel insensitive: You may feel insensitive if you ignore emotions during a stressful event. Brings additional stress: Solving the issue head-on redirects your focus from worrying about the issue to trying to develop solutions How to Practice Problem-Focused Coping Practicing problem-focused coping is easier when you break down a problem into steps. Identify what you aim to accomplish and approach tasks in stages. Do not hesitate to ask for help when you feel overwhelmed, and grant yourself grace throughout the coping process. Problem-focused coping strategies may be hard to master, but consistent practices can yield positive results. Below are eight problem-focused coping strategies to try: 1. Create a To-Do List To-do lists are a great example of problem-focused coping skills. Many people find comfort in writing their issues down on a notepad or sticky note to reference and cross off when completed. Start by writing the problem out, followed by the steps necessary to cross it off your list. 2. Pause & Breathe For many individuals, stressful events can provoke a fight or flight reaction. However, remember that some problems are inevitable, and stress is a natural part of being human. Accepting some difficulties as normal can help you put things into perspective and cope. When overwhelmed, take a moment to breathe and revisit the situation when level-headed. 3. Start with the Easiest Problem First Instead of engaging in avoidance coping strategies when stressed, approach the situation from a problem-focused viewpoint. Starting with something small and easy helps you appreciate progress. For example, spend a few minutes calling different companies for estimates when tackling a house project. You can dive into the following steps until your task is complete! 4. Prioritize Dealing with a problem can seem daunting or even scary. Some people may push these emotions aside instead of prioritizing their end goals. Don’t lose track of your objectives. Set aside time to work on and prioritize the issue. Think of this brainstorming session like an appointment. Mark it on your calendar or write a note like, “I will work on this issue Thursday at 1:00 pm. 5. Ask for Help You do not have to solve all of your issues alone. Whether you’re tackling home repairs, planning a family event, or painting the house, people are available to help. Ask family, friends, or professionals for support. Sometimes problem-centered coping includes outsourcing for help. 6. Challenge Negative Self-Talk Many people struggle with negative self-talk during stressful times. Internal messages like “You’ll never be able to handle this” or “This is impossible” worsen difficult situations. Challenge these thoughts and push them away. Remind yourself of similar issues you’ve resolved and that you can solve this one, too. 7. Don’t Assume the Worst Sometimes, stress can be positive! For instance, stress can motivate you to study for an exam or adhere to deadlines. Without some stress, people may not have the motivation to stay on task. Consider the benefits of your stress at the moment. Remember to recognize the positives when using problem-focused coping. 8. Know When to Take a Break Know when to take a break and practice emotion-centered coping instead of problem-focused coping strategies. These breaks may be as short as five minutes but prepare you to tackle your issues when ready. Pushing yourself beyond your breaking point can make you feel worse. Combining Problem-Focused Coping & Emotion-Focused Coping Sometimes you need to use both problem-focused and emotion-focused coping strategies. Examples include dealing with unavoidable, uncontrollable, and stressful problems. For instance, use emotion-focused skills to cope with challenging emotions and problem-focused skills to deal with insurance or car repairs after an accident. Stress Management often improves when you engage different types of skills together. Problem-Focused Coping Vs. Emotion-Focused Coping Problem-focused and emotion-focused coping skills are both beneficial but better suit different situations. For example, emotion-focused coping is best for dealing with stressful events beyond your control. Emotion-focused coping examples often include dealing with health issues, loss, or a recent breakup. On the other hand, problem-focused coping helps when a person can influence factors to improve a situation. Some examples could be setting boundaries with family, completing household projects, or dealing with a headache.