Coping, in a nutshell, is any strategy that you use to deal with a situation that strains or overwhelms your emotional and/or physical resources. Different stressors require different coping strategies. And strategies that work for some don’t necessarily work for all. Grieving the loss of a loved one, for example, requires different coping strategies from handling a chronically nagging boss. Show
Problem-focused CopingIn problem-focused coping, you attempt to change the stressor directly or eliminate it; for example, you confront your spouse directly about the long hours he or she has been working and the toll it’s taking on your marriage. Problem-focused coping is most effective when the stressor is controllable; in other words, when you can actually do something to change the situation — either change or eliminate the stressor. Often, stressors have both controllable and uncontrollable aspects, so it’s helpful to first dissect the problem and identify what you can and can’t control. For example, if you develop a serious illness, you can’t change the diagnosis, but you can immediately begin seeking out the best possible medical care. Emotion-focused CopingEmotion-focused coping involves trying to change the way you feel about the stressor. For example, if your boss is overly critical, you might not tell him what you think of his critiquing skills if you want to keep your job. But you might take a minute to realize that his hypercritical nature is the result of his own insecurity and fears, that it’s his problem, not yours, and that odds are, you cannot singlehandedly “fix” him. You might also seek emotional support from empathetic friends and co-workers. Emotion-focused coping tends to work better for stressors that you truly can’t control; in fact, sometimes, it’s the only choice. You may not be able to eliminate the source of the stress, but you can gain an emotional edge over the stressor by changing how it impacts your life. Avoidance CopingAvoidance coping is a coping approach that might be thought of as a form of emotion-focused coping, and is, in fact, one reason that emotion-focused coping sometimes gets a bad rap. Common avoidance tactics include the use of defense mechanisms, strategies that we adopt to cope with reality and maintain our sense of self-worth. Our defenses step in to mediate our reaction to emotional conflicts and stressors (both internal and external). Denial, for example, is a perennial favorite because it may allow us to simply pretend that the stressor doesn’t exist. (For a complete guide to defense mechanisms, see How Sahaja Meditation Breaks Down Defenses: Playing Defense: Where Defense Mechanisms Come From and The Defense Mechanism Guide. Other examples of avoidance coping include distraction, venting, and sedation or numbing (e.g., through drugs, alcohol, overeating). But as you’ve probably already figured out, the avoidance approach has a pretty low success rate and, is, in fact, likely to only exacerbate distress. Handling stress in unhealthy ways (e.g., overeating or substance abuse) may alleviate symptoms of stress in the short term, but it invariably ends up creating significant health problems over time, and, with a cruel twist of irony, more stress. Meaning-focused CopingTechnically, there’s a third — but unfortunately, less commonly used — coping style: meaning-focused coping. In meaning-focused coping, we look for the silver lining in the cloud. We learn lessons from our painful experiences by looking for the enriching elements. We may come to appreciate the little things, increase awareness of and focus on what really matters most in our lives, re-prioritize, and let go of goals that are unrealistic goals or aren’t serving us well.
One study found that post-traumatic growth paved the path from meaning-focused coping to positive emotions and well-being, which resulted in better long-term health outcomes for people who engage in meaning-focused coping, compared to those who don’t. Finding the silver lining — post-traumatic growth — also helped mediate depression for those who used a problem-focused coping approach (Guo et al, 2011). stress While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to relieve the pressure and regain control.The importance of managing stressIf you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think. Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that. Affordable Online Therapy for Stress Get professional help from BetterHelp's network of licensed therapists. HelpGuide is reader supported. We may receive a commission if you sign up for BetterHelp through the provided link. Learn more. Tip 1: Identify the sources of stress in your lifeStress management starts with identifying the sources of stress in your life. This isn't as straightforward as it sounds. While it's easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It's all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you're constantly worried about work deadlines, but maybe it's your procrastination, rather than the actual job demands, that is causing the stress. To identify your true sources of stress, look closely at your habits, attitude, and excuses:
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Start a stress journalA stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:
Tip 2: Practice the 4 A's of stress managementWhile stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it's helpful to think of the four A's: avoid, alter, adapt, or accept.
Tip 3: Get movingWhen you're stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don't have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. While you'll get the most benefit from regularly exercising for 30 minutes or more, it's okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:
The stress-busting magic of mindful rhythmic exerciseWhile just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it's something you enjoy so you're more likely to stick with it. While you're exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you're moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress. Tip 4: Connect to othersThere is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body's defensive “fight-or-flight” response. It's nature's natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends. [Read: Social Support for Stress Relief] Keep in mind that the people you talk to don't have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond. Of course, it's not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life's stressors. Tips for building relationships
Tip 5: Make time for fun and relaxationBeyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don't get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you'll be in a better place to handle life's stressors. Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body's relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered. Tip 6: Manage your time betterPoor time management can cause a lot of stress. When you're stretched too thin and running behind, it's hard to stay calm and focused. Plus, you'll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance. Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result. Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. Delegate responsibility. You don't have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You'll be letting go of unnecessary stress in the process. Tip 7: Maintain balance with a healthy lifestyleIn addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. Tip 8: Learn to relieve stress in the momentWhen you're frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now. That's where quick stress relief comes in. The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself. Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you. Authors: Lawrence Robinson, Melinda Smith, M.A., and Robert Segal, M.A. Last updated: November 2021
Last updated: October 7, 2022 What is considered the most beneficial type of exercise for reducing stress quizlet?Rhythmic exercise or physical activity that engages both your arms and legs—such as running, walking, swimming, dancing, rowing, or climbing—is most effective at relieving stress when performed mindfully.
What is an example of emotionThis is called emotion-focused coping. For example, instead of trying to meet new people, you might journal when you feel lonely to try to process what you're feeling. Or you might practice mindfulness to manage your work-related stress rather than looking for a new position.
Which of the following is considered the most significant source of stress for most people?Work stress tops the list, according to surveys. Forty percent of U.S. workers admit to experiencing office stress, and one-quarter say work is the biggest source of stress in their lives.
What triggers the secondary appraisal of a stressor?The perception of a threat triggers a secondary appraisal: judgment of the options available to cope with a stressor, as well as perceptions of how effective such options will be (Figure 2.2).
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