Volume 15: March 19, 2023
Written/Edited by: Fidha, Mana, and Remi
Basics of Coping
Psychologists have studied stress for decades now, and one of the most important aspects of studying stress is how behavior is effected by stress, and how people are able to adapt to stress. As such, studies have found that we use 'coping methods' or 'coping mechanisms' to combat stress.
Psychologists Weiten and Llyod conducted a study in 2008 on coping mechanisms, and found that there are five main categories of coping mechanisms: appraisal-focused (adaptive cognitive), problem-focused (adaptive behavioral), emotion-focused, occupation-focused coping, and maladaptive coping (non-coping). In a later study, Billings and Moos concluded that there is such a phenomenon as avoidance coping, which has become a sub-category of emotion-focused coping. Appraisal-focused (adaptive cognitive) coping refers to when a person changes the way they think or modifies their worldview in order to combat stress. On the other hand, problem-focused (adaptive behavioral) coping involves nearly immediate and active problem-solving. Emotion-focused coping refers to the releasing or withholding of emotion as a means of coping, which can manifest as distractions or releasing emotions. Finally, maladaptive coping, or non-coping, manifests as anxious avoidance, procrastination, and self-defeating humor.
Additionally, behavioral psychologists in 2003 established the Health Theory of Coping which claims that all people have personal coping mechanisms of self-relaxation, but the great variance in social and professional support may create the disparities of stress in different communities.
Let's explore the differences between unhealthy and health coping mechanisms!
Unhealthy Coping Mechanisms
Everyone has different coping mechanisms that work best for themselves. Even so, there are some coping mechanisms that may not be too healthy, both physically and mentally. Some examples of bad coping mechanisms are:
Alcohol/drug abuse. Alcohol and drug abuse can not only be damaging to your physical health, it is also damaging to your mental health. As alcohol/drugs becomes your coping mechanism, your intake becomes higher because that’s what your body thinks it needs to feel better. You will slowly be more dependent on it, further damaging your health.
Sleeping too much. Although sleeping may seem harmless, your body also needs physical movement. It is good to make sure you and your body get enough rest, but not too much. Exercise is important too!
Overspending. If you spend too much, it can cause financial problems for you and your family. This can cause even more stress, so yes, you can spend a little money but remember to set a limit for yourself!
Over or under eating. Your body needs nutrition, but too much of it can be damaging to your health. Too little of it may also cause your body to have difficulty functioning. You get nutrition from food, so eating too much or too little isn’t good. Be sure to eat the right amount, what your body needs.
Ultimately avoiding issues. Although that may seem convenient at the moment, your issue is bound to resurface at some point in the future. Avoiding it now can cause more triggers for you in the future. Facing the issue now would be the best choice!
Healthy Coping Mechanisms
Facing the problem. Although it may be difficult, painful, or tempting to continue avoiding your issues, it’s something that must be done eventually; why not rip the bandaid off? It will be helpful in the long run.
Consulting with a close friend or family member that you can rely on. Comforting, and can help you get things off of your chest.
Enjoying a hobby! Whether it be new or one that you’ve had for a while, this is productive and the opposite of harmful to your well-being. Depending on the hobby, it can also set you up for a number of great future opportunities.
Becoming aware of your triggers. This is a specific aspect of “facing the problem” as listed above.
Seeking professional treatment, such as therapy. Although it may be expensive, getting help and returning to your normal self is a top priority. If you cannot afford it at the time, refer to bullet 2 (two) or “Consulting with a close friend or family member that you can rely on”.
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Sources:
Masha'al, Dina & Shahrour, Ghada & Aldalaykeh, Mohammed. (2022). Anxiety and Coping Strategies Among Nursing Students Returning to University during the COVID-19 Pandemic. Heliyon. 8. e08734. 10.1016/j.heliyon.2022.e08734. (image 1)
Skinner, Ellen A.; Edge, Kathleen; Altman, Jeffrey; Sherwood, Hayley (March 2003). "Searching for the structure of coping: A review and critique of category systems for classifying ways of coping". Psychological Bulletin. 129 (2): 216–269
Weiten, W. & Lloyd, M.A. (2008) Psychology Applied to Modern Life (9th ed.). Wadsworth Cengage Learning.
Healthy vs. unhealthy coping mechanisms. Centerstone. (2022, November 14). Retrieved March 19, 2023, from https://centerstone.org/our-resources/health-wellness/substance-use-disorder-healthy-vs-unhealthy-coping-mechanisms/
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