Coping strategies - how we experience stress and why everyone does it differently

Chronic stress is a pressing problem for many men and women. The results of numerous studies show that improving the quality and comfort of life does not reduce the impact of stress on the psyche. Life in big cities, hard work, family relationships and other aspects of life require constant adaptation of the psyche to new conditions. A person needs to cope with certain difficulties every day. At the same time, everyone’s resources for stress resistance are different. Coping strategies in the psychology of stress play an important role in reducing the negative impact on the psycho-emotional state.

What are coping strategies

This is a sequence or set of actions aimed at reducing stress. In domestic psychological practice, this adaptation mechanism is called experiencing or overcoming the adverse effects of stress. In a general sense, coping can be called any way to protect the psycho-emotional state while solving any life problems, be it searching for a job or communicating with other people.

Adaptive coping strategies are natural defense mechanisms of the psyche, that is, all people use this method of protection against stress throughout their lives. For example, simple methods to improve mental well-being include humor, distraction, public expression of emotions, and avoidance of certain situations. The unconscious use of such strategies shows that coping is a continuation of the reflex activity of the brain. There are also specially developed methods of adaptation to stress used in psychotherapeutic practice.

Various psychological defenses are important in everyday life, since every person faces difficulties every day. Minor stress can occur even in familiar surroundings. The inability to manage your emotional state may be a prerequisite for the consequences of chronic stress. Thus, it is believed that a violation of the mechanism of psychological adaptation is the cause of the formation of anxiety neurosis, depression and other disorders.

Diagnostic technique for determining strategies

In order to determine which strategy to use in a given situation, it must be diagnosed. The diagnostic technique was developed by the psychologist Amirkhan. He divided problem solving mechanisms into 3 groups:

Independent resolution of the situation;
Seeking help from other individuals, including psychological help;
Self-relief from stress.

Learned helplessness - what is this condition?

Any person should know and apply all three strategies in life, because only he himself determines the level of stress. For some, the situation will be resolved without the help of society; in other cases, the person will not be able to cope with it on his own. In the second option, he will use a second or third mechanism to fix the problem.

Note! When an individual uses diagnostic techniques to determine further behavioral reactions, coping strategies are conscious and voluntary. The individual independently evaluates and takes responsibility for each of his actions.

Diagnosis can be carried out independently, using online applications, and a psychologist can also help with this if the stressful situation is prolonged and poses a threat to the mental health of the individual.

Historical reference

Physicians and psychologists have been studying psychological defense over the past two centuries. This area of knowledge is inextricably linked with the development of psychiatry and neurophysiology. The discovery of coping strategies has helped scientists understand the causes of certain diseases and develop productive methods of psychotherapy. Today, a variety of adaptation techniques are used in cognitive behavioral therapy and other methods of treating mental disorders.

Scientists' views on the phenomenon:

In the mid-20th century, German psychoanalyst Karen Horney developed her theory of psychological defense against daily difficulties, dangerous situations and interpersonal conflicts. The scientist discovered several adaptation strategies. So, one of them is to accept compromises to resolve conflict situations. Karen also described unhealthy defense mechanisms that lead to the development of neuroses. So, for example, we are talking about a constant mental return to an unpleasant situation.
The German scientist Otto Fenichel studied coping strategies in childhood. The psychologist came to the conclusion that the child’s consciousness gradually gets used to certain reactions and judgments provoked by undesirable phenomena. This is a kind of distraction from a negative event. As they grow older, this method is modernized. An adult needs not only to be distracted from stress, but also to gradually accept a new, less comfortable reality, where conflicts and incidents periodically occur.
Psychology specialist Heinz Hartmann described coping strategies as one of the ways of expressing the core of personality (ego). The scientist described the gradual development of the mechanism throughout life. According to his theory, from the first years of life a person begins to overcome certain difficulties that “feed” the conditioned reflexes of psychological defense. By the time of growing up, a stable type of adaptation to negative influences is formed.

The modern development of coping strategies in the field of psychotherapy is largely connected with the works of the scientists listed above.

Test questions

List of questions in this technique:

I eat at least one hot dish a day.
I sleep 8 hours at least four times a week.
I feel love for other people and am able to share it.
There is at least one person within 50 km who I could rely on in a difficult situation.
I do physical exercise at least twice a week.
I drink no more than five glasses of alcohol per week.
My weight is quite consistent with my height.
My income covers my basic needs.
My faith in the future keeps me going.
I regularly engage in social activities.
I have many friends.
I have one or two friends whom I can completely trust.
I am well.
If something really bothers me, I can openly express my feelings.
I do something fun at least once a week.
I am able to organize my time effectively.
I drink no more than three cups of coffee or tea per day.
I have some free time every day.

Stressful phenomena in psychology

Stress is a set of mechanisms of adaptation of the body to negative external and internal influences. Many people associate this term with something unfavorable, but stress itself in psychology and physiology is considered a way of protection. For example, improving blood supply to skeletal muscles helps adapt to physical activity. A dangerous situation stimulates brain activity, thanks to which the individual quickly finds a way to solve the problem. At the same time, constant activation of adaptation mechanisms (chronic stress) is considered a negative phenomenon.

There are two main types of stress:

Emotional stress phenomena are ways a person adapts to certain situations. An example is aggression that occurs in response to an attack. In this case, stress helps protect yourself and loved ones.
Psychological stress is almost always related to interpersonal interactions and daily difficulties. Normally, this method of adaptation activates cognitive activity, improves attention and self-control. When this function is impaired, adverse consequences occur, including chronic anxiety, sleep disturbances, and decreased mood.

Stress concept

To understand how coping strategies work, you need to understand what precedes them. In life, a person faces many stressors, but not all of them harm his psychophysical state. There are two types of stress:

eustress – positive stress caused by happy events and joy;
Distress is negative stress caused by loss, worry, emotional or physical exhaustion.

In modern society, it is customary to avoid stress or ignore its manifestations, but such actions will certainly lead to a deterioration in the psychophysical state of the individual. Layering of problems causes chronic stress, which affects the functioning of internal organs and systems.

Stress

At a time when a person is experiencing distress, his body tries to get rid of it as quickly as possible. This is how the term coping strategies appeared in psychology. Methods of coping with stressors are described in the works of many psychologists.

Coping strategies from the point of view of psychology and physiology

The main regulatory systems of the body are the brain and the endocrine apparatus. The brain is a part of the central nervous system responsible for maintaining vital functions and cognitive processes, including memory, intelligence and emotions. The higher part of the brain, called the cerebral cortex, provides thinking and the development of adaptive strategies. The endocrine apparatus is formed by endocrine glands that secrete regulatory substances (hormones). The production of these substances helps the body prepare for changes in external or internal conditions.

Endocrine processes largely determine coping behavior. The main stress hormone (cortisol) has been found to be produced in the body during stressful situations in men. In women, on the contrary, the level of this hormone decreases in a similar situation, but at the same time the activity of the limbic parts of the brain increases. Many scientists believe that it is this difference that determines different gender strategies for protecting against stress. In men, the main adaptive mechanisms fall within the framework of avoidance or attack, and in women, in care and empathy.

Cortisol (the main stress hormone) is secreted by the adrenal cortex

The male fight-or-flight strategy activates the sympathetic nervous system and promotes the production of adrenaline. Against the background of these physiological processes, physical activity improves. A similar reaction occurs in the female body, but the level of aggression is usually lower. The listed gender mechanisms describe only the simplest or fundamental methods of adaptation to stress. There are more complex cognitive functions associated with exposure to psychological stress.

More about adaptation mechanisms

Fundamental strategies for coping with stress are based on physiological changes dictated by the activity of secretory organs and parts of the nervous system. There are main types of changes in the body that determine many psychological coping strategies. Understanding these processes helps improve adaptation to stress factors.

Main types of physiological changes:

Activation of the sympathetic nervous system and production of adrenaline during adverse events

For example, a hunter saw a bear not far from him. Adaptation of the body consists of changing vascular tone, improving muscle function and increasing blood flow to certain organs. The activity of the brain is activated, thanks to which the individual finds a way to solve the problem.

Activation of the parasympathetic nervous system

The opposite effect occurs, preparing the body for rest. The individual relaxes, the activity of the cerebral cortex decreases. For example, such changes occur during preparation for bed. Parasympathetic regulation plays an important role in coping with chronic stress. Violation of this function leads to unfavorable changes in the areas of psychology and physiology.

Different types of nervous and endocrine regulation are prerequisites for the emergence of certain coping strategies.

Origin of the term

This term first appeared in psychology in the second half of the 20th century. Its author is considered to be Abraham Harold Maslow. This concept is also found in the works of L. Murphy. He coined the term "coping" in 1962 while studying how children cope with stress. Four years later, in 1966, R. Lazarus also used this term in his study “Psychological stress and the process of coping with it.” The translation of this word is “cope”, “overcome”, “struggle”, “measure”, “cope”. The term coping, the translation of which was presented above, comes from the English verb coping. In psychology, the concept of coping has long been associated with the process of coping with stress and overcoming unpleasant situations and circumstances.

Coping behavior and resources in psychology

Any psychological adaptation is based on a person’s experiences, thoughts and actions at a specific point in time. These can be conscious and unconscious reflexes that are activated in stressful situations. Involuntary strategies are determined by the individual’s experience in overcoming difficult situations and formed conditioned reflexes. An example is selective memory, which allows one to forget unpleasant events. Voluntary strategies are formed at a specific moment in response to any stimulus. The individual is looking for a new way to solve the problem.

There is also such a term as coping behavior, which determines the ability to adapt to unfavorable conditions. The absence of such a psychological trait can be a serious violation. Separately, psychology identifies non-adaptive coping strategies that reduce the impact of stress, but do not help a person cope with difficulty. Thus, some men and women prefer to avoid stressful situations and ignore the need to look for a way to solve the problem. Avoidant behavior is considered an unfavorable trait because it reduces quality of life.

To maintain coping behavior, an individual needs certain resources. The main resource is positive thinking, which makes it possible to focus on the positive aspects of everyday life. It is important to understand that positive thinking is not about avoiding a problem. On the contrary, this strategy helps to successfully overcome difficulties and reduces the load on the nervous system.

Additional resources include creativity, self-esteem, empathy, and positive interpersonal interactions. At the same time, the relationship with self-esteem plays a crucial role in adaptation.

How to determine your coping style?

To understand which coping strategy a person uses most often, you can correlate the following statements with your own experience:

Confrontation: “I started doing something even though I knew it was useless,” “Took my anger out on other people who got me into trouble,” “Tried to convince other people to change their behavior,” “Standed on yours until the very end."
Planning strategy. “I concentrated on developing a further plan of action”, “I changed something so that the situation would be resolved”, “I used my experience, because I had already encountered similar circumstances in the past”, “I looked for a couple of new ways to solve problems” .
Self-control. “I tried not to burn bridges behind me, to leave the situation as it was”, “I didn’t show my feelings”, “I tried not to act too hastily so as not to break things”, “I hid the circumstances of my life from other people”, “I mentally replayed in my head what should be said.”
Escape. “I was hoping for a miracle to happen,” “I slept more than usual,” “I resorted to drinking, drinking, and overeating,” “Imagining a happy ending.”
Positive revaluation. “I wanted to express myself through creativity,” “I gained experience in these circumstances,” “I found sources of faith in something,” “I discovered something important for myself,” “I changed my character.”

Classification

Experts have studied more than four hundred techniques for suppressing the effects of stress. The approach to classifying this phenomenon may vary. Some psychologists prefer to separate coping strategies that focus on ways to solve a problem and adaptation mechanisms that are associated exclusively with the emotional state. Others share direct coping strategies and types of avoidant behavior. At the same time, there is a generally accepted classification that includes well-studied techniques.

Main types of coping strategies:

Active search for ways to overcome difficulties associated with analytical thinking. This is a productive type of coping strategy that allows an individual to calmly solve the problem that has arisen and not succumb to negative emotions. Voluntary and involuntary methods of protecting the psyche are used.
A method of confrontation that involves an aggressive and risky solution to a problem. The role of a defensive reaction is self-confidence.
Method of accepting responsibility: the individual understands that only he can solve the problem that has arisen.
Avoidance behavior is a maladaptive coping strategy that involves distancing oneself from any difficulty.
Self-control is the suppression of experiences that prevent you from finding a way to solve a problem.
Positive reappraisal. Identifying the positive aspects of the situation and thus changing the emotional perception of the difficulty.
Receiving help from society. A coping strategy may consist of communication that helps to speak out and receive psychological support.

It is important to determine the optimal defensive reaction in a particular situation. Many types of psychotherapy are aimed at identifying ways to deal with stress and selecting more effective techniques.

Examples of defensive reactions

For each type of coping strategy, characteristic examples can be given that demonstrate the essence of the defensive reaction:

The child was bullied by high school students. The student’s actions began to be ridiculed. Avoidance behavior has developed, in which the individual avoids companies and prefers to spend time alone.
A lonely man heard a loud noise in the kitchen at night. A brief feeling of fear gave way to aggression: he took a heavy object and headed to the kitchen, ready to defend his life and his property. Another coping strategy in such a situation may be to try to hide.
The applicant received the exam results and realized that she would not be able to enter the university. The girl goes to visit her friend and tells her about the situation in order to receive psychological support.

It should be borne in mind that the reaction to stress largely depends on gender and upbringing. Gender determines some behavioral stereotypes in stressful situations.

How to cope with stress? Psychologist's advice

If a person experiences anxiety or severe fear, psychologists first recommend using breathing techniques. You need to breathe shallowly, slowly. Inhalation should occur through the mouth, and exhalation through the nose. It is necessary to do several similar cycles. This will help you calm down at least a little.

Or you can take a slow, deep breath, then hold your breath for 1-2 seconds and exhale. The exercise is performed 2 times. After this, take two normal inhalations and exhalations. You need to alternate between normal and slow breathing until relief occurs.

Coping behavior in psychology includes working with your emotions. If during stress a strong crying reaction occurs, you cannot restrain yourself. Such a reaction will allow the body to work through negative experiences and prevent them from developing into a psychosomatic disorder. You shouldn’t immediately try to calm down, “pull yourself together.” You can share your experiences with loved ones or friends. If tears do not bring relief, you should try to calm down, drink a glass of cool water, and do breathing exercises.

A common reaction to excessive stress is anger and rage. In such cases, psychologists advise to “let off steam”: shout, speak out, repeat with feeling several times: “I’m angry, I’m angry, this infuriates me.” It is worth saying the phrase several times until relief comes. Then you should mentally encourage yourself: “I can do it!”, and do some work or help those in need. If there is nothing to do, you can simply walk down the street.

In some cases, the reaction to acute stress can be hysteria. In such a state, a person does not understand well what is happening to him, he cannot help himself. If the thought arises that it is worth stopping the hysteria, this will already bring it closer to its completion. Therefore, as soon as such a thought arises, you should move away from other people, “get away from the audience.” You should be alone for some time, wash your face with cold water, and perform breathing stabilization exercises.

Knowing the concept of coping behavior is useful for psychologists, teachers, and ordinary people who find themselves in difficult circumstances. In a stressful situation, it is important to understand that difficulties will be resolved sooner or later. It is also necessary to remember that the events that concern a person today may not seem so significant tomorrow.

How to improve the situation if necessary

To improve ways to deal with stress, it is recommended to consult a psychologist or psychotherapist. It is especially important to get professional help for anxiety, low mood and impaired social adaptation. A psychologist will be able to choose the optimal method of psychotherapy. During the initial consultation, patients are usually given a test to study coping strategies. It is necessary to determine which methods the patient uses consciously and unconsciously in everyday life. There are several simple questionnaires.

Tests used:

Heim's method for determining individual coping strategies.
Indicator of coping strategies.
Lazarus Questionnaire.
Questionnaire of Wasserman and Gumenyuk.

After determining the individual profile of defensive reactions, the specialist selects the method of psychotherapy. A psychologist can help improve existing coping strategies or select new techniques. If the patient is prone to avoidant behavior, training in adaptive strategies is necessary.

Selection of adaptation strategies

Some studies have shown that different personality traits are associated with certain coping strategies. Thus, insecure and anxious people prefer avoiding and distancing techniques of psychological defense. Choleric people choose aggressive and risky methods of overcoming difficulties. Accordingly, the specialist needs to focus on the patient’s capabilities. Also, sometimes it is necessary to replace an unstable protection technique with another method. For example, if a person reacts aggressively to any stimuli.

The most universal and simple adaptation methods are positive reappraisal, planning and self-control. These techniques can be taught to most patients. It is often recommended to combine these coping techniques with counterproductive techniques such as distraction and distancing. In this case, a person will be able to simultaneously distract himself from unpleasant experiences and find a way to solve the problem in a comfortable environment. It is important not to impose complex types of coping on patients with unstable mental health.