The modern world is a kaleidoscope of events, requirements and challenges. We are constantly faced with situations that test our resilience: from hard work to global crises and uncertainty. At such times, it is extremely important to have effective tools in your arsenal to not only survive, but also maintain mental health, productivity and quality of life. This is where coping strategies come in handy, which we use consciously or unconsciously to cope with stress. In this article, we will discuss them in more detail.
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What are coping strategies?
Coping strategies (copying means “overcoming” in English) are behavioral and cognitive methods that can be used to solve difficult problems that exceed available resources. In other words, these are ways we respond to stressful situations to minimize their negative impact on our physical and mental well-being.
Coping strategies are not always conscious. Many of them are formed through life experience and are used automatically without prior thought.
Examples of coping strategies
Problem-oriented coping
This strategy is aimed at actively addressing the problem that causes stress. It involves finding information, developing an action plan, directly addressing the source of stress, and seeking help from others.
Emotion-oriented coping
This strategy focuses on managing emotions caused by stress. It does not change the situation itself, but it helps to mitigate the emotional consequences. This category includes seeking emotional support, practicing religion, taking a break from a problem, accepting the situation, and using humor.
Cognitive coping
This strategy is aimed at changing the way we think about the problem. It involves reassessing the situation positively (looking for positive aspects), comparing yourself to others in a worse situation, and focusing on the positive aspects of life.
Adaptive vs. maladaptive strategies
Adaptive coping strategies
These are strategies that help you manage stress effectively without harming yourself and others. They are aimed at solving a problem, managing emotions, and improving overall well-being. Examples: problem-oriented coping, seeking social support, positive reappraisal.
Maladaptive coping strategies
These are strategies that can temporarily relieve stress, but in the long run make things worse and lead to negative health and relationship consequences. Examples: problem avoidance, aggressive behavior, denial, self-blame.
How do you find an effective strategy?
Be aware of your reactions to stress
Watch yourself in stressful situations. What are your thoughts? How do you feel? How do you usually react?
Learn different coping strategies
The more you know about different ways to deal with stress, the broader your choices are.
Experiment
Try different methods and see which ones work best for you in different situations.
Develop flexibility
Don't focus on one strategy. Be ready to change your approach depending on what's going on.
Seek help from a specialist
If you are having difficulty, don't hesitate to seek help from a psychologist.
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