Coping Strategies
Coping strategies are ways we manage difficult situations, feelings and emotions. Times that we may need to use coping strategies can include feeling stressed or under pressure, feeling a lack of control, struggling with our mental health or the impact of trauma.
Coping strategies are individual to the person, they can be shaped by:
- What emotions, feelings and situation we are attempting to manage.
- The resources we have available to us.
- What has or has not worked for us in the past.
Coping strategies can be positive, sometimes nurturing and practical ways to manage overwhelming feelings or situations. Sometimes coping strategies can have a negative impact on us.
What do we mean by a negative impact?
When we say a negative impact, we mean that some coping strategies can:
- Stop us from doing what we enjoy or what is important to us.
- Prevent our brains from processing trauma and emotions.
- Stop us from maintaining the relationships that are important to us.
- Cause us physical harm.
These negative impacts can be from the type of activity that we are doing or because of how or how often we are using the coping strategy.
We have given some examples below of coping strategies here that are may have a negative impact.
Avoidance: avoiding certain tasks or interactions.
Self-harm: intentionally causing harm to our bodies.
Substance misuse: using alcohol and/or drugs (prescription or recreational).
Repetitive behaviours: obsessive thoughts, excessive exercise.
Using coping strategies that have a negative impact can be an understandable result of what we are attempting to manage. We want you to know that whatever you have done or are doing to cope, you are surviving and that is important.
Managing our Coping Strategies
If you are ready to address the coping strategies that are having a negative impact on you, we are here for you. You may find it helpful to use our services, find out more by clicking the Our Services Button below.
We have included some information here that may help you to address coping strategies that are having a negative impact.
Recognise the behaviour: The first step is identifying that the behaviour is having a negative impact on us.
Seek help: Therapists or support workers can help you identify strategies that are more positive ways of managing and can help process the emotions you are processing.
Focus on Adaptive Coping Strategies: Work to replace the coping strategies that are having a negative impact with other strategies. These are called Adaptive coping strategies.
What are Adaptive Coping Behaviours?
Adapting coping strategies are also called healthy coping strategies. They can have positive effects on our health and help build our emotional resilience.
The list below are just some examples of adaptive or positive coping strategies, but the list is not exhaustive. Finding what works for you, helps you to process and brings you calm and happiness is what is most important.
Positive self-talk: Challenge negative thoughts with affirmations and speak to yourself with the same kindness you would offer a friend.
Journaling: Write down your thoughts and feelings to gain clarity and process emotions.
Problem-solving: Focus on what you can control and work on finding solutions to problem.
Gratitude: Make a list of things you are grateful for to shift your mindset.
Exercise: Engage in physical activity, such as walking, running, or yoga, to release endorphins.
Deep breathing: Practice slow, deep breaths to calm your nervous system.
Relaxing activities: Take a bath, listen to calming music, or spend time in nature.
Creative expression: Use art, music, or other creative outlets to express yourself.
Establish boundaries: Learn to say “no” to protect your time and energy.
Maintain a healthy lifestyle: Get enough sleep, eat a balanced diet, and limit caffeine and alcohol.
Engage in hobbies: Participate in activities you enjoy relieving stress.
Mindfulness and meditation: Focus on the present moment to reduce feelings of overwhelm.
You may find our information on Mindfulness and our Book of Tools helpful. Click on the buttons below to access them.
Connecting with others is great way to help build up adaptive coping strategies, as well as relieving stress & worry. If you feel about to, try to talk to someone you trust.
Our Helpline if here for you. We will listen and we will believe you.
