We all face different obstacles in life, and how we respond to them can have a big impact on how we feel. Coping strategies are vital tools that help us get through challenging times and develop resilience.
Importance of Coping Mechanisms
Due to the unpredictability of life, it is normal to experience stress, setbacks, and intense emotions. Our coping skills enable us to handle these difficulties successfully and to enhance our mental, emotional, and physical health. Here are the benefits of coping mechanisms:
- Stress reduction: Coping strategies aid in reducing the adverse impacts of stress on our bodies and minds. They provide healthy outlets for emotions and prevent stress from building up. The Office of Disease Prevention and Health Promotion finds that “Preventing and managing long-term stress can lower your risk for other conditions — like heart disease, obesity, high blood pressure, and depression.”
- Building resilience: Coping mechanisms aid in resilience by increasing our ability to recover from adversity. They help us to face challenges head-on, adapt to change, and develop a positive mindset which promotes personal growth and development.
- Emotional regulation: We are able to regulate our emotions by using coping mechanisms and prevent emotional overload by assisting us in recognizing, processing, and expressing our feelings.
- Improved relationships: By establishing appropriate coping methods, we improve our communication, empathy, and emotional intelligence. These characteristics help develop deeper connections with people, leading to healthier relationships.
Emotion Focused vs. Problem Focused Coping Mechanisms
Problem-focused coping involves handling stress by addressing the stress-inducing situation head-on and taking action to resolve the underlying cause.
Emotion-focused coping involves regulating your feelings and emotional response to the problem instead of addressing the problem. This usually occurs when we are unable to change or eliminate the stressor. For instance, if you are experiencing sadness about the past, (past being the stressor we cannot change), you may turn to breathing ex ercises as a way to soothe and relax yourself. Other examples include withdrawing from the situation, rumination, letting out anger/frustration, distractions, and resignation acceptance (accepting the problem will always exist).
The general consensus among psychologists is that problem-focused coping is more effective than emotion focused coping. The National Library of Medicine explains that problem-focused coping is “Consistently associated with lower stress levels and better mental health.” In a different research article, The National Library of Medicine also outlines that “People who use emotion-focused coping are more at risk for stress-related illnesses (e.g. heart disease) compared to those using problem-focused coping.” Regardless, either coping mechanisms can help deal with distressing situations but problem focused coping skills may result in more potent outcomes.
Coping Mechanisms Examples
Not all coping mechanisms work for everyone. Therefore, it is important to find what works best for you. Here are some examples to consider:
- Deep Breathing and Meditation: These methods help relax the mind and body and reduce stress. One of the most effective methods for reducing anxiety is to breathe deeply since it causes your pulse rate to drop immediately. Try the “5, 3, 7” breathing technique, in which you breathe in for 5 seconds, hold it for 3 seconds, and then breathe out for 7 seconds. According to The American Institute of Stress, “Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness.” Many apps such as Breathwrk and iBreathe can also help beginners get started on their journey to mindfulness.
- Physical Exercise: Harvard University explains that “Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.” Find activities you enjoy, such as running, yoga, or hiking, and incorporate them into your life.
- Creative Outlets: Using your creativity to express yourself can be healing. To positively channel your emotions, try painting, journaling, playing an instrument, or baking.
- Seeking Support: When you need to talk or get guidance, reach out to trusted friends, family members, or mental health professionals. During difficult situations, social support can offer consolation, perspective, and validation.
- Setting Boundaries: Maintaining emotional balance requires learning to set healthy boundaries. Create a safe space that respects your needs and limits, prioritize self-care, and Say no when necessary.
- Cognitive Restructuring: It is beneficial to challenge negative thought patterns by recognizing and replacing them with more positive and realistic viewpoints. Reframing thoughts in this way may help ease anxiety or self-doubt.
Conclusion
An investment in your mental health entails incorporating coping methods into your life. Building a set of coping mechanisms provides you the tools you need to face problems in life with resiliency and perseverance. Remember that finding the most effective coping methods is an individual journey; therefore, try out several strategies until you find one that suits you. Put self-care first, get help when you need it, and keep in mind that developing a good toolset for coping takes time and repetition.
References
Chiavarino, C., Rabellino, D., Ardito, R. B., Cavallero, E., Palumbo, L., Bergerone, S., Gaita, F., & Bara, B. G. (2012). Emotional coping is a better predictor of cardiac prognosis than depression and anxiety. Journal of psychosomatic research, 73(6), 473–475. https://doi.org/10.1016/j.jpsychores.2012.10.002
Exercising to relax. Harvard Health. (2020, July 7). https://www.health.harvard.edu/staying-healthy/exercising-to-relax
Manage stress. Manage Stress – MyHealthfinder. (2023, June 30). https://health.gov/myhealthfinder/health-conditions/heart-health/manage-stress#:~:text=Preventing%20and%20managing%20long%2Dterm,high%20blood%20pressure%2C%20and%20depression.
Marksberry, K. (2017, January 4). Take a Deep Breath. The American Institute of Stress.
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Penley, J. A., Tomaka, J., & Wiebe, J. S. (2002). The association of coping to physical and psychological health outcomes: a meta-analytic review. Journal of behavioral medicine, 25(6), 551–603. https://doi.org/10.1023/a:1020641400589