Different Coping Strategies

Coping techniques can be categorised into various types, including the following classifications:

Active Vs. Avoidance Coping

On the basis of how one approaches the problem, coping can be classified as active or avoidance coping. When one approaches or alleviates the problem directly, it is called as active coping. This includes seeking help from friends and family or formal assistance from professionals, making lifestyle changes, practicing relaxation techniques, or developing a plan of action to solve the problem.

On the other hand, if the individual avoids or distances himself from the problem, it is called as avoidance coping. Avoidance coping can take many forms, including denial, procrastination, escapism, emotional suppression, situational avoidance, and avoiding responsibilities.

Problem-focused Vs. Emotion-focused Coping

In 1984, Lazarus and Folkman identified two types of coping based on how one responds to stressors: problem-focused and emotion-focused. Problem-focused coping occurs when one effectively deals with the stressor by taking charge of the issue. The phases of problem-focused coping involve identifying the problem, analysing the best possible solutions to get over it, selecting the best alternative, and taking action. For example, if one is unsure about choosing a stream after completing 10th grade, feasible possibilities include self-assessment, seeking career counseling or guidance from academic advisors / mentors, or taking a gap year to get practical experience.

Emotion-focused coping involves reducing stress by managing one's own feelings or emotional reaction to the situation. Meditation, music listening, aromatherapy, nature walks, journaling, pep speeches, relaxation techniques, and engaging in enjoyable hobbies are examples of such practices. For example, if a girl has stage fright and is afraid to deliver a speech in public, she might relax by taking a deep breath or present her speech with a friend for social support.

Adaptive Vs. Maladaptive Coping

All the coping techniques can be majorly categorised into adaptive or maladaptive type based on it's positive or negative effect on wellbeing, respectively.

Adaptive coping is also known as healthy or effective coping. Adaptive coping involves altering the stressful circumstance or adapting one's emotional reaction to stress. This may not bring immediate satisfaction, but it is effective over time and leads to long-term favourable outcomes.

There are several approaches to adaptive coping:

• Active (instilling problem-solving skills, reaching out for assistance, and seeking help from experts)

• Accommodative (adjusting own expectations to better suit the situation).

• Physiological (yoga, art, naturopathy, breathing exercises, muscular relaxation)

• Cognitive (e.g., mindfulness and thought restructuring)

• Environmental (spending time in nature, bonding with pets, etc.)

• Emotional (managing stress-related emotions through meditation, writing, or enjoying hobbies or interests)

• Behavioural (taking efforts to alleviate stress by making lifestyle changes, instilling healthy habits)

Maladaptive coping involves negative ways of dealing with stress. Thus, maladaptive coping is also known as ineffective or unhealthy coping. This may momentarily divert oneself from the stressor, but eventually cause physical or mental harm in the long-run.

Examples:

• Overeating or undereating

• Inadequate or excessive sleep

• Procrastination

• Self-harm

• Risk-taking behaviour

• Substance usage

• Social withdrawal

• Self-blame or Self criticism

• Rumination

• Stonewalling

• Avoidant conduct (ignoring dysfunctional or poor habits)

• Safety behaviours (behaviours that momentarily ease anxiety but really reinforce the idea that the stressor is a threat)

• Physical escape (although intentional disengagement from a circumstance may sometimes be adaptive)

• Mental escape, (such as dissociation, numbness, or excessive daydreaming; yet, dissociation may also serve as a crucial survival mechanism in the face of stressful circumstances)