Coping strategies are ways we deal with stress, emotions and difficult situations. You can use this simple exercise to take stock of the tools you use to cope.
There are many kinds of coping strategies. Some might bring quick relief in difficult moments but can create challenges later on. Other coping strategies might take more effort, but can better support your well-being in the long run.
Taking time to reflect on your coping strategies can help you understand which ones are supporting you and which may be holding you back. It can also help you find ways of coping that feel more effective and sustainable.
What are the 3 Steps?
List your current coping strategies
Rate the effectiveness of your strategies
Find a new strategy you can try
Are there ‘good’ and ‘bad’ coping strategies?
Try it for yourself: Exploring your coping strategies
Grab a piece of paper or open your journal. Take a moment to think about the things you usually do when you’re stressed or under pressure, and write some notes on the questions below.
Step 1: List your current coping strategies
Write down the things you do to cope when you are stressed, overwhelmed or upset.
Coping strategies can be divided into 3 different categories. Ask yourself which category each of the strategies on your list fall under.
Problem-focused coping strategies
These aim to reduce stress by solving the problem causing the stress in the first place. For example:
- Making a plan
- Asking for help
- Breaking the problem down into smaller tasks
Emotion-focused coping strategies
These aim to make you feel less distressed. For example:
- Talking about how you’re feeling
- Journaling
- Reframing how you see the problem
Avoidance-focused coping
These aim to ease your distress by avoiding the stressful situation, things that remind you of the stressor, and your feelings. For example:
- Avoiding the source of stress
- Distracting yourself from what you’re feeling
- Numbing your emotions
- Reframing how you see the problem
Step 2: Rate the effectiveness of your strategies
Look at your list and ask yourself: How helpful are my coping strategies?
Consider these questions:
- Does this strategy help in the short-term?
- Does this strategy help in the long-term?
- Does this strategy have any negative side-effects?
Step 3: Find a new strategy you can try
If you feel like your current coping strategies aren’t working well for you, adding some new strategies to your coping toolkit can help.
Write down one or two new things you could try the next time you’re in a stressful situation. Keep the different categories of coping in mind when you’re working on this. For example, if you already have a few emotion-focused strategies that you find helpful, write down some problem-focused strategies that you would like to try.
Trying out new ways of coping doesn’t mean you have to stop using your current strategies, and it takes time to learn new coping strategies, so be patient with yourself.
