Do you know the word coping? This is the translation of a term of English origin that we use to define that set of strategies and mechanisms that people use to deal with their problems. In general, these coping techniques are mainly used to treat negative emotions, conflicts and stress and will improve your resilience, as well as your resistance to difficulties and negative situations.
Do you want to know more about this topic? In this Psychology-Online article we will see together What are these coping strategies, the different types and how to work on them.
What are coping strategies
The term coping strategies or coping make reference to the ways in which people cope with different situations. From the English “to cope”, which means to confront, this word indicates the cognitive-behavioral strategies available to the person to confront the problems derived from poor adjustment with the environment.
In short, coping strategies are the way to manage, reduce or combat environmental adversities, different sources of stress, conflicts or other problems that may arise from the relationship with the surrounding reality. Likewise, it is represented by the defenses or responses, whether effective or ineffective, positive or negative, with which we confront the problems we encounter.
Types of coping strategies
Throughout history, different classifications of coping styles have been presented, each with specific criteria. Next, we show you the types of coping strategies that have emerged at different times:
Lazarus and Folkman (1984)
A first criterion used was the distinction between coping focused on the problem and coping focused on emotions 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:
- He coping active, that is, coping with the situation
- Planning, that is, although the problem is still present or may arise, plan counteractions to reduce the impact of negative consequences
On the other hand, coping strategies focused on emotions have the purpose of acting on the negative emotions that are generated in stressful situations. This type of coping strategy is classified into four different dimensions:
- Distancing: deny the existence of the problem or become distracted, for example.
- Self-control: don’t get carried away by your own.
- Assume the responsibility: take responsibility or not for what happened.
- Positive reassessment: consists of searching for a broader meaning of what happened that allows us to positively reevaluate what happened.
Miller Distinction (1987)
Another criterion that has been applied to classify coping abilities is Miller’s (1987) distinction. This criterion is similar to the previous one, but it differs in the lack of centrality of the object in which it intervenes.
This type of coping distinguishes between avoidance coping strategies, that is, strategies to distract oneself from thinking about the problem, and strategies to address the problem. The latter not only aim to confront the threat, but also to be attentive to information related to it.
Beehr and McGrath (1996)
Later, Beehr and McGrath (1996) classified the styles of coping following a temporal aspect. In other words, the same coping strategy can be more or less functional depending on when it is implemented.
Likewise, Beehr and Mc Grath identify 5 moments in which it is possible to carry out coping action:
- Preventive preparation: implemented before the stressful event occurs or may occur. For example, studying in advance and constantly to prepare for an exam.
- Coping anticipatory: when the event is close to occurring. For example, studying the day before the exam.
- Dynamic coping: while the event occurs. For example, adopting to reduce the anxious state produced by the test.
- Reactive coping: after the event occurred, for example, after a bad exam grade change your study routines.
- Residual copy: after the event has occurred to counteract long-term effects. For example, after a bad grade on the first assignment of the second semester, start studying a subject in depth to recover and erase the bad impression you have given to the teacher.
Schwarzer & Knoll (2003)
Finally, one of the most recent classifications is he “coping “proactive” by Schwarzer & Knoll (2003). This type of coping strategy takes into account both the temporal aspect and the quality of the response.
Schwarzer & Knoll distinguish between a coping reactive, that is, the set of skills used after a stressful event occurs, and the coping proactive, which is the ability to prevent and cope with a stressful situation that could occur. An example of this coping strategy would be preparing for an assignment in class that is not yet scheduled, but that we are sure there will be.
Activities to work on coping strategies
Do you want to improve your coping skills? Below, we show you the seven most effective techniques for dealing with difficult situations:
The meditation
The meditation will help you learn to recognize and listen to all your thoughts and experiences, even the most difficult ones. This technique can be practiced awareness anytime, anywhere.
It is important to note that at first it may seem difficult and even a little useless, as it may take some time for it to become natural. However, if you manage not to fall apart you will be able to start seeing them in a short time.
journaling
Do journaling means write for yourself, a great way to resolve and come to terms with “exhausting” emotions. Sometimes writing down your feelings, no matter how messy or complex, can be the first step in processing them.
To get the most out of journaling the best thing to write every day whatever comes to mind, even if it only takes 5 minutes. You don’t have to worry about changing phrases or censoring yourself, but rather keep track of any mood or emotional changes you feel.
positive thinking
Optimism alone cannot solve problems, but can increase personal emotional well-being. To add more positive thoughts to your life, try building a , recognizing your successes instead of focusing on “failures”, accepting your mistakes and remembering that you can always try again.
The forgiveness
Can you help let go of the pain and start healing it, although it is 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 by reducing stress and anger, increasing compassion and empathy, or strengthening interpersonal relationships.
The change of perspective
Attempt reformulate the situation and look at it from another perspective It can help you see the bigger picture, rather than getting stuck in small, difficult or unpleasant details. Often, what initially seems ugly or unpleasant can be more positive when seen through different eyes.
Dialogue with others
In general, it is always best to express your feelings to everyone involved in the situation. Communicate your difficulties and worries will not always resolve them, but if there is an approach to resolution, you will be more likely to discover it by opening up to others. In most cases, friends and family can provide social and emotional support by listening empathetically.
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 get help from a professional in mental health, such as a psychologist or psychotherapist.
Reflect on your life
Likewise, 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?
- Do you manage the underlying problem or negative emotions?
- Do you plan and problem-solve, or improvise based on the emotions of the moment?
- Do you react with hostility or remain calm?
- Do you seek support from other people?
- 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 greatest stress and difficulty?
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
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Bibliography
- Casol, S. (2020). Coping strategies. Retrieved from: https://www.psicoterapiascientifica.it/strategie-di-coping/
- Lazarus, R.S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer publishing company.
- Miller, S. M. (1987). Monitoring and blunting: Validation of a questionnaire to assess styles of information seeking under threat. Journal of Personality and Social Psychology52, 345-353.
- Petrini, P., Renzi, A., Casadei, A., Mandese, A. (2013). Dictionary of psychoanalysis. With elements of psychodynamic psychiatry and dynamic psychology. Milan: Franco Angeli.
- Sica, C., Magni, C., Ghisi, M., Altoè, G., Sighinolfi, C., Chiri, LR, & Franceschini, S. (2008). Coping Orientation to Problems Experienced-Nuova Versione Italiana (COPE-NVI): uno strumento per la misura degli stili di coping. Cognitive and behavioral psychotherapy14(1), 27.
- Sanavio, F. (2022). Coping strategies. Retrieved from: https://studiosanavio.net/coping/
- Schwarzer, R., & Knoll, N. (2003). Positive coping: Mastering demands and searching for meaning. In SJ Lopez & CR