What are coping strategies Types Activities to work on

The term coping or coping strategies refers to the ways in which people face different situations . From the English “to cope”, which means to face, this word indicates the cognitive-behavioral strategies available to the person to face the problems arising from poor adaptation to the environment.

Definitively, coping strategies are the way to control, reduce or combat environmental adversities, different sources of stress , conflicts or other problems that may arise from the relationship with the reality involved. Thus, it is represented by the defenses or responses, whether effective or ineffective, positive or negative, with which the problems we encounter are faced.

Throughout history, different classifications of coping styles have been presented, each with specific criteria. Below, we show you the types of coping strategies that emerged at different times:

Lazarus and Folkman (1984)

A first criterion was the distinction between problem -focused coping and emotion – focused coping by Lazarus and Folkman (1984). In the first case, the objective is to modify the problem or reduce the risk of harmful consequences. This type of coping strategy can occur in two ways:

• Active coping , that is, facing the situation
• Planning, that is, even if the problem remains present or may arise, plans actions to reduce the impact of negative consequences.

On the other hand, emotion-centered coping strategies aim to act on negative emotions that arise in stressful situations. This type of coping strategy falls into four different dimensions:

• Distancing : denying the existence of the problem or getting distracted, for example.
• Self-control : don’t get carried away by your own emotions .
• Assume responsibility : to be responsible or not for what happened.
• Positive reappraisal: it consists of looking for a broader meaning of what happened that allows a positive reassessment of what happened.

Miller’s Distinction (1987)

Another criterion that has been applied to classify coping skills is Miller’s (1987) distinction. This criterion is similar to the previous one, but differs in the lack of centrality of the object being dealt with .

This type of coping differentiates between avoidance coping strategies, that is, strategies for distracting oneself and not thinking about the problem, and strategies for approaching the problem. The latter not only intend to face the threat, but also to be aware of the information related to it.

Beehr and McGrath (1996)

Further on, Beehr and McGrath (1996) classified coping styles according to a temporal aspect . In other words, the same coping strategy can be more or less functional when implemented.

In this way, Beehr and McGrath identified 5 moments in which it is possible to carry out the confrontation:

1. 1. Preventive preparation : implemented before the stressful event occurs or is likely to occur. For example, studying carefully and steadily to prepare for an exam.
   2. anticipatory coping

Schwarzer & Knoll (2003)

Finally, one of the most recent classifications is the ” proactive coping ” by Schwarzer & Knoll (2003). This type of coping strategy takes into account both the temporal aspect and the quality of the response.

Schwarzer & Knoll differentiate between reactive coping , that is, the set of skills used after a stressful event occurs, and proactive coping , which is the ability to prevent and face a stressful situation that could occur. An example of this coping strategy would be preparing for a class assignment that is not yet scheduled, but which we are sure will happen.

Want to improve your coping skills? Below, we show you the seven most effective techniques to face difficult situations:

the meditation

Meditation will help you learn to recognize and listen to all your thoughts and experiences, even the most difficult ones. This technique of practicing mindfulness can be done anytime and anywhere.

It is important to bear in mind that at first it may seem difficult and even a little useless, as it may take some time to become natural. However, if you can persist, you will start to see the benefits of meditation in no time.

the journaling

Journaling means writing to yourself , an excellent way to resolve and come to terms with “exhausting” emotions. In certain cases, write down your feelings no matter how confusing or complex they may be at first to process them.

To get the most out of journaling , it’s best to write whatever comes to mind every day, even if it’s just for 5 minutes. You don’t have to worry about modifying sentences or censoring yourself, but make a continuation of whatever mood or emotional change you feel.

positive thinking

Optimism alone cannot solve problems, but it can enhance personal emotional well-being . To add more positive thoughts to your life, try building positive self -talk , acknowledging your successes rather than focusing on “failures”, accepting your mistakes, and remembering that you can always try again.

The forgiveness

It can help to let go of the pain and start healing it , even if it’s not always easy and it may take some time to deal with your pain before you feel able to forgive. Practicing forgiveness can benefit your emotional well-being in many ways, for example, reducing stress and anger, increasing compassion and empathy, and strengthening interpersonal relationships.

the change of perspective

Trying to reframe the situation and look at it from another perspective can help you see the picture more broadly, rather than getting caught up in small, difficult, or unpleasant details. Often, what at first seems ugly or unpleasant can be more positive when you look at it with different eyes.

Dialogue with others

In general, it is always best to express your feelings to everyone involved in the situation. Communicating your difficulties and concerns will not always resolve them, but if there is a focus for resolution, you are more likely to find yourself opening up to others. In most cases, friends and family can provide you with social and emotional support by listening with empathy.

go to a therapist

Some worries can cause a lot of distress, especially when nothing can be done to improve the situation. In these cases, it is best to get help from a mental health professional, such as a psychologist or psychotherapist.

Reflect on your life

Therefore, another way to work on coping strategies is to try to reflect on the situations that make your daily life difficult and try to answer the following questions :

• Do you react actively or passively?
• Control the underlying problem or negative emotions?
• Do you plan and solve problems, or improvise according to the emotions of the moment?
• Do you react with hostility or remain calm?
• Looking for support from others?
• What are you avoiding doing? Because? What expectations do you have of what you should do?
• What expectations do you have about how other affected people should behave?
• What constructive habits are you developing?
• What negative habits do you maintain to manage stress?
• Which ones appear in moments of greater stress and difficulty?