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COPING MECHANISMS

What Are Coping Mechanisms?

Coping mechanism are strategies that people use in face of stress and/or trauma to manage painful or difficult emotions such as anger, loneliness, anxiety, depression, and so on. Unlike a defense mechanism, a coping mechanism is conscious.

 

There are various types of coping mechanisms. Problem-focused or instrumental methods of coping entail using methods of dealing with the problem to reduce stress. Emotion-focused methods of coping entail methods of dealing with feelings of distress that result from the problem. Active coping mechanisms occur when there is an awareness of the stressor paired with conscious attempts to reduce stress. Avoidant coping mechanisms occur when the problem is being ignored or avoided.

 

Coping mechanisms usually fall into two main categories, maladaptive and adaptive. Maladaptive coping mechanisms are ones that can be counterproductive or have unattended consequences. They may work for a short time but are not effective in the long run. Adaptive coping mechanisms are ones that are healthy and effective.

What Are Some Examples of Maladaptive Coping Mechanisms?

Please note that you should avoid maladaptive coping mechanisms (they are listed here for education and self-awareness only). There are a number of maladaptive coping mechanisms that people turn to. Some of them are:

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  • escape

    • drawing away from friends and becoming socially isolated to deal with anxiety and stress​

    • absorption in a single solitary activity

      • television, reading, spending time online, etc

  • self-soothing/self-medicating

    • taking an activity that is ok in moderation and using it with the risk of addiction​

      • ​binge eating, binge drinking, other addictions​

  • numbing

    • purposefully seeking out an activity to drown out or override distress​

      • junk food, excessive alcohol use, other drug use

  • compulsions and risk taking

    • seeking an adrenaline rush with compulsive and risk-taking behavior​

      • unsafe sex, drug experimentation, theft, reckless driving

  • self harm

What Are Some Examples of Adaptive Coping Mechanisms?

There are a number of healthy, adaptive coping mechanisms that people can turn to. Some of them are:

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  • support

    • talking with a supportive person​

    • it is better to seek external support instead of self-isolating and internalizing

  • relaxation

    • doing something that calms you down ​

      • music, mediation, walking, etc​

  • problem-solving

    • identify the stressor and what you can plan to manage it​

  • humor

    • helps you to maintain perspective​

    • prevents stressful situations from getting overwhelming

  • physical activity

    • running, yoga, walking, etc​

References
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