Coping Strategies 2!

Problem-focused strategy

This strategy relies on using active ways to directly tackle the situation that caused the stress: you must concentrate on the problem. Here are some examples:

1. Analyze the situation
   e.g. Pay attention, avoid taking on more responsibility than you can manage.
2. Work harder 
   e.g. Stay up all night to study for an exam
3. Apply what you have already learned to your daily life.
   e.g. You lose your job for the second time - you now know the steps to apply for a new job
4. Talk to a person that has a direct impact on the situation
   e.g. Talk directly to your boss to ask for an extension to the project that is due in one week.

Emotion-focused strategy

Emotion-focused coping strategies are used to handle feelings of distress, rather than the actual problem situation. You focus on your emotions:

1. Brood
   e.g. you accept new tasks instead of saying “no”, but you keep complaining and saying it is unfair.
2. Imagine/Magic thinking 
   e.g. You dream about a better financial situation.
   
3. Avoid/Deny 
   e.g. You avoid everything that is related to this situation or you take drugs and/or alcohol to escape from this situation.
4. Blame 
   e.g. You blame yourself or others for the situation.
5. Social support 
   e.g. You talk to your best friend about your concerns.

6. Efficient coping strategies

   Coping strategies are different depending on the situation and the person; here are some good coping strategies.

   REMEMBER...

   Coping is a very complex process, that varies according to many variables such as the situation, the evaluation of the situation, and the resources available.
1. Be positive! 
   Look at each obstacle you encounter as a learning experience
   e.g. you may not have done well on your mid-term exam, but that has motivated you to study harder and ace your final exam.
2. Make the choice not to over-react to stressors and deal with them one at a time 
   e.g. take a few deep breaths and carry on.
3. Take an objective view of your stressor 
   e.g. is preparing dinner for 12 people really that horrible?
4. Communicate! 
   Don’t ruminate or bottle up your emotions, as this will lead to an explosion later on.
5. Accept yourself (and others).
   No one is perfect and there is always room for mistakes.
6. Make connections with people 
   Social support is key!
7. Deal effectively with mistakes 
   i.e. Learn from your mistakes and apply them to future decision making.
8. Deal effectively with successes also! 
   This will build on your competence.
9. Develop self-discipline and control 
   e.g. train yourself to study harder in preparation for your final exam, or train yourself to work out four times a week to lose those pounds you gained since last Thanksgiving dinner!
10. Maintenance! 
    Practice, practice, practice for a long life of resilient living!
7. Taken from: http://www.humanstress.ca/stress/trick-your-stress/steps-to-instant-stress-management.html