Coping mechanisms are the strategies people often use in the face of stress and/or trauma to help manage
painful or difficult emotions. Coping
echanisms can help people adjust to stressful events while helping them maintain their emotional well-being.
What Are Coping Mechanisms?
gnificant life events, whether positive or negative, can cause psychological stress. Difficult events, such as divorce, miscarriage, the death of a loved one,
r the loss of a job, can cause most people to feel grief or distress. But even events that are considered positive by many—getting married, having a child,
nd buying a home—can lead to a significant amounts of stress. To adjust to this stress, people may utilize some combination of behavior, thought, and
motion, depending on the situation.
eople may use coping mechanisms for stress management or to cope with anger, loneliness, anxiety, or depression.
Coping Styles and MechanismsCoping styles can be problem-focused—also called instrumental—or emotion-focused.
TYPES OF COPING MECHANISMS
MONG THE MORE COMMONLY USED ADAPTIVE COPING MECHANISMS ARE:
Support: Talking about a stressful event with a supportive person can be an effective way to manage stress. Seeking external support
stead of self-isolating .it can greatly reduce the negative effects of a difficult situation.
Relaxation: Any number of relaxing activities can help people cope with stress. Relaxing activities may include practicing meditation,
r listening to soft music.
Problem-solving: This coping mechanism involves identifying a problem that is causing stress and then developing potential
olutions for effectively managing it.
Humor: Making light of a stressful situation may help people maintain perspective and prevent the situation from becoming
verwhelming.
Physical activity: Exercise can serve as a natural and healthy form of stress relief. Running, yoga, swimming, walking, dance, team
ports, and many other types of physical activity can help people cope with stress
60+ ESSENTIAL POSITIVE COPING SKILLS
There are nearly infinite ways to cope, and we all use the methods that suit our unique personalities and needs. An activity that
auses stress in one individual might help another person cope
The important thing is that you find effective coping methods that will help you to thrive and build resilience.
iversions
Write, draw, paint, photography; watch movie on television
Play an instrument, sing, dance, act;
Take a shower or a bath; garden read play a game take a break
Take a walk, or go for a drive; go shopping clean your environment
Watch television or a movie;
Watch cute kitten videos on YouTube;
Social/Interpersonal Coping skill
Talk to someone you trust; Encourage others Use humor;
Set boundaries and say “no”; Spend time with friends and/or family;
Write a note to someone you care about; Serve someone in need;
Be assertive; Role-play challenging situations with others;
Care for or play with a pet;
Cognitive Coping skill
Brainstorm solutions; Keep an inspirational quote with you;
Accept a challenge with a positive attitude. Write a list of goals;
Be flexible; Lower your expectations of the situation;
Write a list of pros and cons for decisions;
Write a list of strengths; Act opposite of negative feelings;
Tension Releasers
Exercise or play sports; laugh cry
Engage in catharsis (yelling in the bathroom, punching a punching bag);
Physical
Get enough sleep; Limit caffeine;
Eat healthy foods; Practice deep/slow breathing.
Eat a little chocolate; Get into a good routine;
Spiritual skills
Pray or meditate; Get involved in a worthy cause.
Enjoy nature;
Limit-Setting
Drop some involvement; Schedule time for yourself.
Use assertive communication; Prioritize important tasks;
Suggestions from Mental Health Wellness Week
here some coping skills, including some that are positive and encourage mental health, and others that are destructive and are used to
void your problems.
Good Coping Skills
Practicing meditation and relaxation techniques;
Having time to yourself;
Engaging in physical activity or exercise;
Reading;
Spending time with friends;
Finding humor;
Spending time on your hobbies;
Engaging in spirituality;
Spending quality time with your pets;
Getting a good night’s sleep; Eating healthy .
Negative Coping Skills
Using drugs;
Drinking alcohol excessively;
Engaging in self-mutilation ;
Ignoring or bottling up feelings;
Taking sedatives;
Taking stimulants;
Working too much;
Avoiding your problems;
Being in denial.
10 Ways to Build Resilience
Aside from using the positive coping methods, there are alsosome suggestion to use to strengthen your mental state and build
esilience to life’s stressors:
1. Build up your confidence;
2. Accept compliments when they are given to you;
3. Make time for your loved ones;
4. Give support to others when needed and accept support from others when needed;
5. Create and stick to a realistic budget;
6. Volunteer in your community;
7. Find ways to manage your stress on a regular basis;
8. Share your burdens with others, especially those who have been through the same things;
9. Identify and address your shifting moods;
10. Learn how to be at peace with yourself.
It takes some work to follow these tips, but they are sure to provide you with the strength and resilience you need to navigate
ifficult times in your life (Mental Health Wellness Week).
If you’re still looking for more coping methods, see these suggestions for positive coping methods from mental health
rganization Reach Out Australia.
My Personal Coping Skills List
his colorful worksheet helps you to categorize the different coping mechanisms you find most helpful.The categories include:
Distraction;
Grounding;
Emotional Release;
Self-Love;
Thought Challenge;
Access to Your Higher Self.
Here are some examples of healthy emotion-focused coping skills:
1. Exercise
2. Write in a journal
3. Draw
4. Listen to music
5. Take a bath
6. Play with a pet
7. Spend time in nature
8. Clean the house (or a closet, drawer, or area)
9. Read a book
10. Meditate
11. Use aromatherapy
12. Play a game with your kids
13. Cook a meal
14. Squeeze a stress ball
15. Put on lotion that smells good
16. Look at landscape photos that help you feel relaxed
17. Think of something funny
18. Look at pictures that remind you of the people, places, and things that bring you joy
19. Take care of your body in a way that makes you feel good (paint your nails, do your hair, )
20. Smile
21. Use a relaxation app
22. Go for a walk
HEALTHY PROBLEM-FOCUSED COPING SKILLS
There are many ways you might decide to tackle a problem head-on and eliminate the source of your stress. In some cases, that
may mean changing your behavior or creating a plan that helps you know what action you’re going to take.
n other situations, problem-focused coping may involve more drastic measures, like changing jobs or cutting someone out of your life.
Here are some examples of healthy problem-focused coping skills:
1. Work on managing your time better (for example, turn off the alerts on your phone)
2. Establish healthy boundaries (tell your friend you aren’t going to spend time with her if she
makes fun of you)
3. Ask for support from a friend or a professional
4. Engage in problem-solving
5. Walk away (leave a situation that is causing you stress)
6. Create a to-do list
UNHEALTHY COPING SKILLS TO AVOID
Just because a strategy helps you endure emotional pain, it doesn’t mean it’s healthy. Some coping skills could create bigger
roblems in your life. Here are some examples of unhealthy coping skills:
Drinking alcohol or using drugs: Substances may temporarily numb your pain, but they
won’t resolve your issues. Substances are likely to introduce new problems into your life. Alcohol, for
xample, is a depressant that can make you feel worse. Using substances also puts you at risk for
eveloping a substance abuse problem and it may create legal issues, financial problems, and a variety of
ocial issues.
Overeating: Food is a common coping strategy. But, trying to “stuff your feelings” with food
an lead to an unhealthy relationship with food—and weight issues. Sometimes people go to the other
xtreme and restrict their eating (because it makes them feel more in control) and clearly, that can be just
s unhealthy.
Sleeping too much: Whether you take a nap when you’re stressed out or you sleep late to
void facing the day, sleeping offers a temporary escape from your problems. However, when you wake up,
he problem will still be there.
Venting to others: Talking about your problems so that you can gain support, develop a
olution, or see a problem in a different way can be healthy. But studies show repeatedly venting to people
bout how bad your situation is or how terrible you feel is more likely to keep you stuck in a place of pain.
Overspending: While many people say they enjoy retail therapy as a way to feel better,
hopping can become unhealthy. Owning too many possessions can add stress to your life. Also, spending
more than you can afford will only backfire in the end and cause more stress.
Avoidance: Even “healthy” coping strategies can become unhealthy if you’re using them to
void the problem. For example, if you are stressed about your financial situation, you might be tempted to
pend time with friends or watch TV because that’s less anxiety-provoking than creating a budget. But if
ou never resolve your financial issues, your coping strategies are only masking the problem.
Escape: To cope with anxiety or stress, some people may withdraw from friends and become socially isolated. They may absorb
themselves in activity such as watching television, reading, or spending time online.
Self-harm: People may engage in self-harming behaviors to cope with extreme stress or trauma.
