Healthy Coping: 24 Mechanisms & Skills For Positive Coping (positivepsychology.

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Healthy Coping: 24 Mechanisms & Skills For Positive Coping

Much of the literature involving coping identifies two main coping styles: emotion-
focused and problem-focused coping styles.
1. Emotion-Focused Coping Style

This coping style involves reducing the emotions associated with a stressor while
avoiding addressing the problem.

If you can’t change the problem, change your outlook.

Example:

You receive a notification that they did not select you for the position to which you
applied. You decide to take to your journal to reflect on the experience and how
you can better prepare for a similar position in the future.

2. Problem-Focused Coping Style

In contrast to emotion-focused coping, Van den Brande describe problem-focused

coping as the “attempt to control work stressors by defining and interpreting them,
planning solutions, and choosing a course of action.” (p. 4).

This method of coping is said to be the most effective way to tackle life’s
problems; however, problem-focused coping is only effective if the individual has
control over the outcome (Zaman & Ali, 2019).

Example:

You have studied hard for a quiz using flashcards, but received a poor score. You
make a plan to study for the next exam using a different method, such as joining a
class study group.

3. Meaning-Focused Coping Style

This particular coping style employs cognitive strategies to process and make sense
of the meaning of a situation (Algorani & Gupta, 2021).

Like emotion-focused coping, this strategy is best used when one cannot control
the situation (Leipold, Munz, & Michéle-Malkowsky, 2019). Religion, spiritual
beliefs, beliefs about justice, values, and existential goals may influence someone’s
tendency to exhibit a meaning-focused coping style.

Example:
A driver in a hurry realizes that the car he is driving has a flat tire. He may reflect
on the meaning of this misfortune and attribute the flat tire to karma or perhaps that
he was willed by a higher power to slow down.

4. Social Coping (Support-seeking)

When a person seeks emotional or instrumental support from the community, they
are engaging in a social coping or support-seeking coping style (Algorani & Gupta,
2021).

While young children may look for their parents for support, adolescents begin
soliciting the support of their peers or themselves (Leipold et al., 2019).

Example:

A young woman, amid a complicated divorce, seeks the advice of a close friend
who had a similar experience and may offer compassion.

5. Avoidance-Focused Coping Style

An avoidance coping style can be described as avoiding the stressor by pursuing an

alternate person or task (Meyerson et al., 2022).

Avoidance coping could also be demonstrated by seeking a distraction. Although

this method involves withdrawing or dissociating from a stressful situation, Pang
and Thomas (2020) assert that these strategies are related to an individual’s
negative functioning.

Example:

An employee has been unable to meet his work deadlines, and his supervisor has
requested a meeting with him. The employee has not replied to the meeting
invitations and has found an alternative route so that he no longer has to walk past
his boss’s office.

Coping can be classified into maladaptive and adaptive strategies (Ye et al., 2020).

Maladaptive coping strategies comprise behaviors that are avoidance-based and do

not ultimately benefit the individual in the long run.

Conversely, adaptive coping strategies are aligned with the stressor and aim to
reduce emotional stress.
It is important to note that emotion, problem, meaning, social, and avoidance styles
of coping can each be maladaptive & ineffective or adaptive & effective,
depending on the outcome.

Let’s look at various scenarios where these coping mechanisms are used in an
unhealthy and healthy way.

Unhealthy Coping

Unhealthy coping is a mechanism used to prevent stress; however, the results are
deleterious to the individual.

The following coping mechanisms have been deemed ineffective and may
exacerbate mental health problems. They may also be referred to as ineffective or
maladaptive strategies.

1. Unhealthy emotion-focused coping

 Busyness can be defined as actively working and not in leisure time

(Bellezza et al., 2017), avoiding dealing with emotions. Constant busyness
may hinder your ability to cope with a stressor and be seen as an avoidance
coping mechanism.
 Failing to talk about emotions can be a dangerous coping strategy (Blake,
2021). Instead, individuals should replace the suppression with acceptance
for more effective coping (Nolasco, Waldman, & Vargo, 2021).
 Toxic positivity is the unhealthy tendency to only see the good side of
something and the rejection or denial of stress (Satriopamungka, Yudani, &
Wirawan, 2020; Sokal, Trudel, & Babb, 2020). A positive outlook is usually
beneficial; however, it can be dangerous if it prevents you from validating
your emotions.

2. Unhealthy problem-focused coping

 Over-analyzing the problem and being unable to make a decision can

interfere with a stressor and effective coping. Overthinking, or ruminative
thoughts, are generally abstract, overgeneralized, and intrusive thoughts
(Flaherty et al., 2022) that do not help a situation.

3. Unhealthy meaning-focused coping

 Overthinking, as with over-analyzing, can cause catastrophic thinking.

Studies suggest that rumination may predict symptoms such as depression,
anxiety disorders, substance abuse, eating disorders, and posttraumatic stress
disorders following trauma (Flaherty et al., 2022). Instead, take a reflective
approach.
4. Unhealthy social coping

 Isolation from friends and family can be a dangerous coping strategy. A

little time to cool off or reflect is okay; however, isolation can be a risk
factor for the development and regression of mental health symptoms
(Bartel, Sherry, & Stewart, 2020).
 Venting may cause an excessive focus on the issue at hand (Marr, Zainal, &
Newman, 2022). Further, ranting to the wrong person may cause additional
issues and amplify the problem.

5. Unhealthy avoidance-focused coping

 Substance abuse, such as alcohol or drugs, may be used to avoid a stressful

situation negatively (Nevill & Havercamp, 2019; Syed, 2020). The health
consequences are destructive, and ultimately, the problem remains unsolved.
 Smoking is equally used to escape the tense situation; however, it is also a
harmful practice (Syed, 2020). Again, the problem remains unsolved as with
each of the avoidance strategies.
 Denial and behavioral disengagement prevent you from dealing with the
stressor (Nevill & Havercamp, 2019), which may have the potential to
exacerbate the situation. This may also be called “brushing it under the rug.”
 Impulsive spending is spending money without prior consideration and
could also be referred to by some as retail therapy. However, if often
repeated, this sudden urge to make purchases could be harmful not only to
your pocket but to your underlying stressor as well (Spiteri Cornish, 2020).
 Overeating is the practice of eating a large amount of food and more than
the number of calories used in one day. To some, this can bring relief and
comfort during a challenging time (Kim et al., 2022. However, there are
poor health consequences.
Contrary to overeating but just as disadvantageous, some individuals may
under-eat, which is also used to regulate or reduce negative emotions
associated with stress (González-Olmo et al., 2022).
 Self-harm is self-injurious behavior that is sometimes used for emotional
regulation. Individuals who exercise self-harm report experiencing a release
from negative emotions (Smith et al., 2019); however, this method is not
effective in problem-solving, nor is it beneficial to one’s physical and
mental health.

Healthy Coping

Contrary to unhealthy coping, healthy coping mechanisms may effectively mitigate

the nature and impact of these psychological responses (Gurvich et al., 2021).

These methods, which may also be referred to as effective or adaptive strategies for
coping, benefit the individual and do not result in damaging consequences.
They include, but are nowhere limited to, the following:

1. Healthy emotion-focused coping

 Cognitive reframing is the positive emotional and/or cognitive appraisal of a

stressful situation (Wittlinger et al., 2022). This technique is especially
valuable in developing resilience and adapting to adversities.
 Meditation and breathing techniques calm the mind, relax the body, and can
change the amygdala (Yuliana, 2021). Often, taking a step back to take a
breath and calm your physiological process help make a good decision.
 Journaling can be a therapeutic and reflective practice for individuals facing
a challenge. Nückles et al. (2020) assert that practitioners should use writing
as a way to develop ideas and examine one’s current understanding of the
situation as opposed to direct problem-solving.
 Positive thinking and forgiveness (Kubala, 2022) are effective strategies that
directly align with positive psychology. Forgiveness is an adaptive behavior
in which an individual reframes a transgression, thus promoting healthy
behaviors and contributing to psychological wellbeing (de la Fuente-
Anuncibay et al., 2021).
 Laughter is often said to be the best medicine. It can be an outlet for
negative emotions and stimulate the physiological system that decreases
levels of stress hormones (Mbiriri, 2020). Further, humor eases tensions and
improves moods.

2. Healthy problem-focused coping

 Determining an alternative solution is an effective method of handling

dilemmas. This process involves the collection of complete information,
planning, and coming up with effective decisions to deal with the challenge
(Zaman & Ali, 2019). This method may also be made possible by
journaling.

3. Healthy meaning-focused coping

 Finding the “good” in a bad situation, similar to positive thinking, can

combat negative mental health impacts (Lai et al., 2020). This mindset
would be especially beneficial when paired with mindfulness techniques.
This method is particularly effective for those with strong religious beliefs.

4. Healthy social coping

 Eliciting the help of a counselor or therapist may be a helpful strategy to get

an unbiased perspective. With advances in technology, counseling and
therapy are even more readily available through instant messaging and video
chats, which provide for anonymity and convenience (Li & Leung, 2020).
  Talking with a trusted friend or colleague may be enough to ease your stress
and build stronger connections. Confiding in someone not only allows you
to express your emotions, which increases wellbeing, but it increases
interpersonal intimacy (Slepian & Moulton-Tetlock, 2019).

5. Healthy avoidance-focused coping

 Controlled distraction, or self-distraction, is an activity that is used to take

your mind off a situation (Adasi et al., 2020). These activities may include
watching TV, listening to music, shopping, or just picturing yourself in a
place you feel comfortable. For example, you may try picturing yourself in
your happy place while nervously waiting to deliver a presentation. Of
course, it is recommended that any distraction be in moderation.
 Exercise – not only will exercise provide you with an opportunity to walk
away from a problem and refocus, but the health benefits of exercise are
countless. There is a link between regular physical activity, lower
psychological distress, and overall positive neurobiological response
(Popov, Sokić, & Stupar, 2021).
As with other coping strategies, it is important that exercise does not
become excessive or compulsive. It is possible to have too much of a good
thing – even exercise!

ADAPTIVE COPING STRATEGIES WHEEL

How can we employ more adaptive coping strategies?

Research by Skinner and Zimmer-Gembeck (2007) reviewed 44 studies and identified and
structured common adaptive coping strategies. From this research, the Adaptive Coping
Wheel was developed by our very own Hugo Alberts, Ph.D., and can be found in our Positive
Psychology Toolkit©.

By reflecting on four key questions, we can elicit over 21 different types of adaptive coping
strategies. But how can we use this wheel in our everyday lives?

Let’s consider coming home after a tough day. Instead of falling into a web of self-pity by
binging Netflix, we can ask ourselves, “how can I comfort myself in a better way?” In
answering this question, we realize talking to someone may help us feel better.

This is just one example of how the Adaptive Coping Wheel can help us better deal with
problems. The wheel is a reminder of different strategies that can help us effectively cope
with a situation.
Does Resilience Improve Coping Abilities?
In short, absolutely yes, resiliency improves one’s ability to cope!

Resiliency is a character trait that allows an individual to cope with or overcome

perceived stress and adversities (Connor & Davidson, 2003; Luthar & Zigler,
1991; Ye et al., 2020).

Said another way, it is the ability to adapt and persevere through adverse
experiences (Nevill & Havercamp, 2019).

Further, attributional and explanatory styles may affect a person’s choice of coping
style. For instance, an optimistic explanatory style results in many positive life
outcomes (Jose et al., 2018).
Therefore, someone who encompasses this style or an optimistic attributional style
may turn to effective coping styles.