What are Coping Strategies?

Coping Strategies are activities or behaviours that we consciously carry out in order to deal with stressful situations and/or difficult emotions in life.

Whether it’s going through a breakup or having a rough day at work, having healthy coping skills allows us to get through the tough times and continue moving forward.

Problem-based vs. emotion-based coping

There are two main types of Coping Strategies. One type of Coping Strategy isn’t necessarily better than the other, it is up to you to decide which strategy is likely to work best for you in response to your particular situation. In some cases, it may even be beneficial to use both.

1. Problem-based coping

This strategy involves engaging in behaviours that actively change the stressful situation we are trying to overcome. Examples include:

Creating a to-do list
Asking someone else for their support
Working on your time management
Establishing healthy boundaries
Walking away

2. Emotion-based coping

This strategy focuses more on taking care of our feelings when we are unable to change the circumstances of the situation. Examples include:

Giving yourself a pep talk
Going for a walk
Taking a bath
Making yourself a cup of tea or cooking a meal you enjoy
Journaling your feelings

Relaxation techniques for Coping

Relaxation techniques are emotion-based Coping Strategies that can be used to calm the mind and reduce muscle tension during moments of high stress or anxiety. Each technique allows us to take a step back from the stressful situation by clearing our mind and re-focussing our attention on the task at hand. Once complete, we can then return to the situation with a fresh perspective. Below are some quick and easy examples for you to try. You can use these whenever and wherever you need to throughout the day.

Box Breathing

Box Breathing (also known as four-square breathing) is a deep breathing exercise designed to help recentre the mind and improve concentration. It is easy to learn and quick to perform.

Unhealthy Coping Strategies to avoid

Just because a strategy helps us to deal with stressful or emotional situations, it doesn’t mean it’s good for us. Unhealthy Coping Strategies, whilst offering a temporary solution to our problem(s), often end up creating bigger problems in the long run.

We are all guilty of using unhealthy Coping Strategies from time to time, after all we are only human. However, if you find yourself consistently and/or repeatedly engaging in these types of behaviour, it is important that you seek help from your GP or contact a helpline.