Stress is an inevitable part of life. Even happy events such as getting a new job, meeting your soulmate, or having a baby can cause stress. Stress has three components: Event ➔ reaction from mind & body) ➔ Adaptation
- Excess of any one component of stress turns it into “Distress.”
- Acute stress: mediated by fight or flight, i.e., Sympathetic system
- Chronic stress: mediated by cortisol and other compounds
We need strong coping skills to manage stress. So, what exactly are coping skills? Coping skills refer to our acquired cognitive processes and actions for handling and addressing stressful situations. These practices and behaviors are learned over time and can differ from person to person. “Problems are not the problem; coping is the problem,” says Virginia Satir.
Coping can be maladaptive if it does not solve the problem and negatively impacts our mental Well-being. They make us take risks.
So, what are the coping skills and strategies that we need to master?
- Appraisal-Focused Coping: How one understands and acknowledges the stressful situation.
- Logical analysis and mental preparation. It differentiates harmful or helpful stress. Should I act now or wait?
- Cognitive redefinition – accept the basic reality of a situation but restructure it to find something favorable.
- Maladaptive: Cognitive avoidance or denial, numbing,
- Problem-Focused Coping: What one does about the problem.
- Seeking information and support
- Taking problem-solving action and planning to identify alternative rewards, Behavioral steps like going for a walk, taking a deep breath and meditation, or talking to a friend, soothing self,
- Maladaptive: Procrastination, Risk-taking, self-harm with substances and anger
- Emotion-Focused coping: How does one Controls emotions
- Affective regulation – trying to maintain hope and control emotions. Use your Emotional Intelligence
- Emotional discharge – venting, therapy, and humor.
- Maladaptive: Resigned acceptance, Rumination, anger
- Meaning-Making focused: Here, one uses cognitive strategies to derive and manage the ultimate meaning of the situation.
- Accommodating: By finding meaning, we adjust expectations and preferences to suit the situation and reduce stress (forgiveness, higher power, compromise).
- Maladaptive: we blame people, work, family, and even God.
- Social coping (support-seeking): individual reduces stress by seeking emotional or instrumental support from their community.
- Maladaptive: Feel ashamed, lying to others, stigmatized, and isolated
Research shows that learning effective coping strategies at a young age is beneficial for academic success, forming positive relationships, and building a solid social support system. Additionally, incorporating these skills into our daily lives can positively impact our mental health, reducing symptoms of stress, depression, and anxiety and better managing existing health conditions. Developing resilience allows us to recover quickly from difficult situations and even flourish. Adopting healthy behaviors such as regular exercise, proper nutrition, adequate sleep, and avoiding harmful substances can enhance our ability to cope and care for ourselves. Furthermore, mastering coping skills can be valuable when dealing with short-term and long-term illnesses and may even improve our longevity.
Mastering practical coping skills can dramatically enhance your overall health and well-being. By actively and consistently applying these essential skills, you can significantly reduce the adverse effects of stress, strengthen your resilience, and foster healthier habits. With unwavering dedication and commitment, the long-lasting positive impacts of these skills can transform your life for years to come, empowering you to navigate challenges confidently and easily.
Tarak Vasavada, MD
Medical director,
Live Well Foundation of Madison County Medical Society