Welcome to the Psychology of Coping!
In our previous lessons, we looked at how the body reacts to stress (like the HPA axis and the GAS model). But why do some people seem to handle stress better than others? The answer lies in coping strategies. Coping is the way we try to manage the internal and external demands of situations that we find taxing or stressful.
In this chapter, we will explore the three main ways psychologists categorize coping and the difference between positive and negative techniques. Don't worry if these terms feel a bit "academic" at first—you actually use these strategies every single day!
1. The Three Main Types of Coping
Psychologists generally group coping into three main categories. Think of these as different "tools" in your mental toolbox.
A. Appraisal-focused Coping
Appraisal is just a fancy word for "evaluation" or "assessment." This strategy involves changing the way you think about a stressor. Instead of seeing a situation as a massive threat, you try to rethink it in a more manageable way.
How it works: You challenge your own thoughts. You might look for the "silver lining" or tell yourself that the situation is a challenge to be overcome rather than a disaster.
Example: You have a huge Psychology exam coming up. Instead of thinking, "I’m going to fail and my life is over," you think, "This is an opportunity to show how much I’ve learned."
B. Problem-focused Coping
This is the "fix-it" strategy. Problem-focused coping aims to reduce or remove the source of the stress. You focus on the practicalities of the situation to change the environment or the stressor itself.
How it works: This is most effective when you actually have control over the situation. It involves things like planning, seeking information, or learning new skills.
Example: If you are stressed about a messy room, you spend an hour cleaning it. The stressor (the mess) is gone, so the stress disappears!
C. Emotion-focused Coping
Sometimes, we can't change the situation (like a rainy day ruining a concert). Emotion-focused coping focuses on managing the emotional response to the stressor rather than the stressor itself.
How it works: You try to feel better, even if the problem hasn't gone away. This can be very helpful for stressors that are outside of your control.
Example: You are upset about a breakup. You talk to a friend, watch a movie, or go for a run to help manage your sadness and anxiety.
Quick Review:
— Appraisal-focused: Change your thought.
— Problem-focused: Change the situation.
— Emotion-focused: Change your feeling.
2. Positive vs. Negative Techniques
Not all coping is "good" coping. Psychologists distinguish between techniques that help us in the long run and those that might make things worse.
Positive Coping Techniques
These are adaptive strategies. They help you deal with the stress and usually improve your mental or physical health over time.
— Social Support: Reaching out to family, friends, or professionals. This provides both emotional comfort and sometimes practical advice.
— Exercise: Physical activity can help reduce cortisol levels (the stress hormone) and release "feel-good" chemicals.
— Relaxation and Mindfulness: Taking time to breathe, meditate, or focus on the present moment to calm the nervous system.
— Effective Planning: Creating a schedule or "to-do" list to make a problem feel smaller and more manageable.
Negative Coping Techniques
These are maladaptive strategies. While they might make you feel better for five minutes, they often lead to more stress later on.
— Avoidance: Simply pretending the problem doesn't exist. This is a form of negative emotion-focused coping. (Example: Not opening your mail because you’re worried about bills.)
— Substance Use: Using alcohol or drugs to "numb" the stress. This doesn't fix the problem and creates health risks.
— Rumination: Constantly thinking about the negative aspects of a situation over and over again without looking for a solution.
— Denial: Refusing to believe that the stressor is real or serious.
3. Summary and Key Takeaways
Did you know? Using the "wrong" strategy can actually increase stress! If you use emotion-focused coping for a problem you could fix (like studying), you'll still have the problem later. But if you use problem-focused coping for something you can't change (like a grief), you might just end up frustrated.
Key Points to Remember for your Exam:
1. Appraisal-focused is about cognitive re-evaluation (re-thinking).
2. Problem-focused is practical and deals with the cause.
3. Emotion-focused deals with the symptoms (how you feel).
4. Positive techniques are healthy and helpful (e.g., social support, planning).
5. Negative techniques are often avoidant and harmful in the long run (e.g., denial, substance use).
Note: For more information on how these strategies link to physical health, see the chapter on "Physiology of stress." To see how these apply to specific groups, check the "Prescribed studies" section for Nakonz and Shik (2009).