oping mechanisms are the strategies people often use in the face of stress and/or trauma to help

manage painful or difficult emotions. Coping mechanisms can help people adjust to stressful
events while helping them maintain their emotional well-being.
WHAT ARE COPING MECHANISMS?
Significant life events, whether positive or negative, can cause psychological stress. Difficult
events, such as divorce, miscarriage, the death of a loved one, or the loss of a job, can cause
most people to feel grief or distress. But even events that are considered positive by many—
getting married, having a child, and buying a home—can lead to a significant amounts of stress.
To adjust to this stress, people may utilize some combination of behavior, thought, and
emotion, depending on the situation.
People may use coping mechanisms for stress management or to cope with anger, loneliness,
anxiety, or depression.

HOW ARE COPING MECHANISMS AND DEFENSE MECHANISMS DIFFERENT?

Some may confuse defense mechanisms with coping mechanisms. Although these two
concepts share some similarities, they are, in fact, different.
 Defense mechanisms mostly occur at an unconscious level, and people are generally
unaware they are using them. One’s use of coping mechanisms, on the other hand, is
typically conscious and purposeful.
 Coping mechanisms are used to manage an external situation that is creating problems for
an individual. Defense mechanisms can change a person’s internal psychological state.

COPING STYLES AND MECHANISMS

Coping styles can be problem-focused—also called instrumental—or emotion-focused.
Problem-focused coping strategies are typically associated with methods of dealing with the
problem in order to reduce stress, while emotion-focused mechanisms can help people handle
any feelings of distress that result from the problem.

Further, coping mechanisms can be broadly categorized as active or avoidant. Active coping
mechanisms usually involve an awareness of the stressor and conscious attempts to reduce
stress. Avoidant coping mechanisms, on the other hand, are characterized by ignoring or
otherwise avoiding the problem.

Some coping methods, though they work for a time, are not effective for a long -term period.
These ineffective coping mechanisms, which can often be counterproductive or have
unintended negative consequences, are known as “maladaptive coping.” Adaptive coping
mechanisms are those generally considered to be healthy and effective ways of managing
stressful situations.

TYPES OF COPING MECHANISMS

Among the more commonly used adaptive coping mechanisms are:

 Support: Talking about a stressful event with a supportive person can be an effective way
to manage stress. Seeking external support instead of self-isolating and internalizing the
effects of stress can greatly reduce the negative effects of a difficult situation.
 Relaxation: Any number of relaxing activities can help people cope with
stress. Relaxing activities may include practicing meditation, progressive muscle
relaxation or other calming techniques, sitting in nature, or listening to soft music.
 Problem-solving: This coping mechanism involves identifying a problem that is causing
stress and then developing and putting into action some potential solutions for effectively
managing it.
 Humor: Making light of a stressful situation may help people maintain perspective and
prevent the situation from becoming overwhelming.
 Physical activity: Exercise can serve as a natural and healthy form of stress relief.
Running, yoga, swimming, walking, dance, team sports, and many other types of physical
activity can help people cope with stress and the aftereffects of traumatic events.
A short list of common maladaptive coping mechanisms includes:

 Escape: To cope with anxiety or stress, some people may withdraw from friends and
become socially isolated. They may absorb themselves in a solitary activity such as
watching television, reading, or spending time online.
 Unhealthy self-soothing: Some self-soothing behaviors are healthy in moderation but may
turn into an unhealthy addiction if it becomes a habit to use them to self -soothe. Some
examples of unhealthy self-soothing could include overeating, binge drinking, or
excessive use of internet or video games.
 Numbing: Some self-soothing behaviors may become numbing behaviors. When a
person engages in numbing behavior, they are often aware of what they are doing and
may seek out an activity that will help them drown out or override their distress. People
may seek to numb their stress by eating junk food, excessive alcohol use, or using drugs.
 Compulsions and risk-taking: Stress can cause some people to seek an adrenaline rush
through compulsive or risk-taking behaviors such as gambling, unsafe sex, experimenting
with drugs, theft, or reckless driving.
  Self-harm: People may engage in self-harming behaviors to cope with extreme stress
or trauma.

COPING MECHANISMS AND MENTAL HEALTH

The use of effective coping skills can often help improve mental and emotional well -being.
People who are able to adjust to stressful or traumatic situations (and the lasting impact these
incidents may have) through productive coping mechanisms may be less likely to experience
anxiety, depression, and other mental health concerns as a result of painful or challenging
events.
People who find themselves defaulting to maladaptive coping mechanisms and/or experience
difficulty utilizing effective coping strategies may eventually see a negative impact on mental
and emotional well-being. Those who have a difficult time knowing how to cope with anxiety,
stress, or anger may fall into the habit of relying on a maladaptive coping mechanism.
Consuming alcohol can often help people feel less stressed in the immediate moment, for
example, but if a person comes to rely on alcohol, or any other substance, in the face of
challenging situations, they may eventually become dependent on the substance over time.
If you experience stress and don’t know how to cope, a therapist or other mental health
professional can often help you develop and improve your coping skills. Therapists can provide
support and information about coping skills, and therapy sessions can be a safe,
nonjudgmental environment for people to explore the coping methods they rely on and
determine how they help or hinder stress management.
References:
1. Coping strategies. (n.d.). Retrieved from http://www.humanstress.ca/stress/trick -your-
stress/steps-to-instant-stress-management.html
2. Cramer, P. (2015). Understanding defense mechanisms. Psychodynamic Psychiatry, 43(4),

523-552. doi: 10.1521/pdps.2015.43.4.523

3. Dombeck, M. (2006, July 3). Coping strategies and defense mechanisms: Basic and
intermediate defenses. Psychological self-help tools: Online self-help book. Retrieved
from https://www.mentalhelp.net/articles/coping-strategies-and-defense-mechanisms-
basic-and-intermediate-defenses
4. Galor, S. (2012, February 26). Defense mechanisms vs. coping. Retrieved from
https://drsharongalor.wordpress.com/2012/02/26/defense-mechanisms-vs-coping
5. How do you cope? (n.d.). Retrieved from https://www.semel.ucla.edu/dual-diagnosis-
program/News_and_Resources/How_Do_You_Cope
 6. Thompson, R. J., Mata, J., Jaeggi, S. M., Buschkuel, M., Jonides, J., and Gotlib, I. H.
(2010). Maladaptive coping, adaptive coping, and depressive symptoms: Variations
across age and depressive state. Behavior Research and Therapy, 4(48), 459-466. doi:

10.1016/j.brat.2010.01.007
7. Young, J. (2012). Common maladaptive coping responses. Retrieved from
http://www.schematherapy.com/id71.htm
Last Updated: 09-26-2018

Types of Coping Strategies

Over the years, psychologists and researchers have identified about 400 to 600 coping strategies, and
yet there are so many other potential coping strategies that are still under research. Because of this, the
classifications of coping strategies vary from textbook to textbook.

One of the recognized groupings of coping strategies is that which was written in the psychology
textbook by Weiten, which includes the appraisal-focused or adaptive cognitive, the problem-focused or
adaptive behavioural, and the emotion-focused.

the appraisal-focused strategies are those coping mechanisms which involve the change of mindset or a
revision of thoughts. Denial is the most common coping mechanism under this category.

the problem-focused strategies are those that modify the behaviour of the person. A good example of
this is learning how to cook a family dinner upon knowing that your spouse's family would come over
your house this weekend.

the emotion-focused strategies include the alteration of one's emotions to tolerate or eliminate the
stress. Examples include distraction, meditation, and relaxation techniques.

Many psychologists also contributed in the study of coping mechanisms by grouping mechanisms or
strategies according to their manifestations and purposes. In general, here are the general classifications
of coping mechanisms:

Defense - the unconscious ways of coping stress. Examples: reaction formation, regression

Adaptive -tolerates the stress. Examples: altruism, symbolization

Avoidance -keeps self away from the stress. Examples: denial, dissociation, fantasy, passive aggression,
reaction formation.
Attack - diverts one's consciousness to a person or group of individuals other than the stressor or the
stressful situation. Examples: displacement, emotionality, projection.

Behavioral - modifies the way we act in order to minimize or eradicate the stress. Examples:
compensation, sublimation, undoing.

Cognitive - alters the way we think so that stress is reduced or removed. Examples:
compartmentalization, intellectualization, rationalization, repression, suppression.

Self-harm - intends to harm self as a response to stress. Examples: introjection, self-harming

Conversion - changes one thought, behaviour or emotion into another. Example: somatisation.

Full reference:

Sarah Mae Sincero (Nov 13, 2012). Stress and Coping Mechanisms. Retrieved Apr 13, 2019 from
Explorable.com: https://explorable.com/stress-and-coping-mechanisms

Coping usually involves adjusting to or tolerating negative events or realities while attempting to
maintain your positive self-image and emotional equilibrium. Coping occurs in the context of life
changes that are perceived to be stressful. Psychological stress is usually associated with negative life
changes, such as losing a job or loved one. However, because all changes require some sort of
adaptation, even positive changes, such as getting married or having a child, can be stressful.

Changes are stressful because changes require us to adjust and to adapt. Experiencing too many
changes within a brief time period often creates a perception that we are not in control of important
events. This perception contributes to low self-esteem and may even contribute to the development of
anxiety or depression. In some cases, physical illnesses may develop or be exacerbated when a person's
capacity to adapt to change is overwhelmed by too much change.

Coping involves adjusting to unusual demands, or stressors, and thus requires the mobilization of
greater effort and the use of greater energy than is required by the daily routines of life. Prolonged
mobilization of effort can contribute to elevated levels of stress-related hormones and to eventual
physical breakdown and illness.

Stressors that require coping may be acute, such as a change in residence or onset of marital problems.
Stressors also occur that are of longer duration, such as chronic pain, chronic illness, or enduring
financial problems.

The effect of many acute stressors that occur within a relatively brief period of time may be cumulative
and profound. Thus, the individual who experiences a marital separation, the death of an aging parent,
and a change in his or her job within a brief period of time may find himself or herself struggling to
adjust to maintain his or her physical and emotional health.

What are some common coping strategies?

Some common coping mechanisms include:

Lowering your expectations

Asking others to help or assist you

Taking responsibility for the situation

Engaging in problem solving

Maintaining emotionally supportive relationships

Maintaining emotional composure or, alternatively, expressing distressing emotions

Challenging previously held beliefs that are no longer adaptive

Directly attempting to change the source of stress

Distancing yourself from the source of stress

Viewing the problem through a religious perspective

Experts agree that coping is a process rather than an event. Thus, an individual may alternate between
several of the above coping strategies in order to cope with a stressful event.

Individuals differ in particular styles of coping or preferences for using certain coping strategies over
others. These differences in coping styles are usually reflective of differences in personality. Rigidity in
coping is less likely to produce a desirable outcome than is flexibility in coping, or being able to fit the
most appropriate coping strategy to the demands of different situations.

It should be noted, however, that some situations that require coping are likely to elicit similar coping
responses from most people. For example, work-related stressors are more likely to elicit problem-
solving strategies. Stressors that are perceived to be changeable are more likely to elicit problem-solving
strategies while stressors perceived to be unchangeable are more likely to elicit social support seeking
and emotion-focused strategies.

What can we do to protect ourselves against stress and therefore enhance our prospects for successful
coping? Perhaps the most important strategy is to maintain emotionally supportive relationships with
others. A vast field of research demonstrates that emotional support buffers individuals against the
negative impact of stress.

It is especially important to evaluate your overall lifestyle when encountering significant stress. Engaging
in stress-reducing activities can also be a helpful overall approach to coping with stressors. Examples
include:

Getting enough good quality sleep

Eating a well-balanced diet

Exercising on a regular basis

Taking brief rest periods during the day to relax

Taking vacations away from home and work

Engaging in pleasurable or fun activities every day

Practicing relaxation exercises such as yoga, prayer, meditation, or progressive muscle relaxation

Avoiding use of caffeine and alcohol

CDC.gov. Coping with Stress Accessed 2/6/2015.

Family Doctor.org. How to cope better with life’s challenges Accessed 2/6/2015.

American Heart Association. Four Ways to Deal with Stress Accessed 2/6/2015.

https://my.clevelandclinic.org/health/articles/6392-stress-coping-with-lifes-stressors