Life constantly puts us to the test: an argument with our partner, the loss of a job, a medical diagnosis, an important exam, a family conflict... How we face these situations largely determines our emotional well-being. As a health psychologist, a fundamental part of my work is helping people identify their coping strategies, evaluate their effectiveness and develop new, more adaptive ones.
What are coping strategies?
Coping strategies—also known as coping in the scientific literature—are the set of cognitive, emotional and behavioral resources we draw on to manage situations we perceive as stressful or threatening. Lazarus and Folkman, pioneers in stress research, defined coping as "the constantly changing cognitive and behavioral efforts that develop to manage specific external or internal demands appraised as exceeding the person's resources."
Everyone has coping strategies, but not all of them are equally effective. Some help us manage situations in healthy ways, while others provide momentary relief that ends up causing more problems in the long term.
Types of coping strategies
Problem-focused coping
These strategies aim to act directly on the stressful situation in order to modify it, solve it or minimize its impact. They include planning, gathering information, decision-making, step-by-step problem solving and seeking practical help. They are especially effective when the situation is controllable, that is, when we can do something to change it.
Emotion-focused coping
When the situation cannot be changed or controlled, emotion-focused strategies aim to regulate the emotional response. They include acceptance, positive reappraisal (finding meaning or learning in the situation), seeking emotional support, healthy distraction and emotional expression. This is not about denying or repressing emotions, but rather finding ways to live with them without being overwhelmed.
Avoidant coping
Avoidance is a natural strategy that everyone uses at some point. The problem arises when it becomes the main way of managing difficulties. Persistent avoidance of problems, denial, chronic emotional distancing or escaping into behaviors such as substance use are maladaptive strategies that, while providing immediate relief, perpetuate and worsen distress in the long term.
Adaptive vs. maladaptive strategies
There are no "good" or "bad" strategies in absolute terms: the effectiveness of a strategy depends on the context. However, some tend to be more adaptive and others more maladaptive:
Generally adaptive strategies:
- Active problem solving and planning.
- Seeking social support (emotional and practical).
- Accepting the reality that cannot be changed.
- Positive reappraisal: finding meaning or a lesson.
- Appropriate emotional expression.
- Caring for the body: exercise, nutrition, rest.
- Humor (when it is genuine and not used to avoid).
Generally maladaptive strategies:
- Chronic avoidance of problems.
- Rumination: going over negative thoughts without seeking solutions.
- Substance use (alcohol, drugs, medication without prescription).
- Self-harm or risky behaviors.
- Social isolation.
- Persistent denial of reality.
- Chronically blaming oneself or others.
Specific techniques for managing stress
In my practice, I teach and use several techniques that have proven their effectiveness:
Diaphragmatic breathing: When we are stressed, breathing becomes shallow and rapid, which further activates the sympathetic nervous system. Practicing slow, deep breathing (inhale 4 seconds, hold 4 seconds, exhale 6 seconds) activates the parasympathetic system and reduces the stress response.
Cognitive restructuring: This involves identifying the negative automatic thoughts that arise in a stressful situation and questioning their validity. "I won't be able to do it" can be transformed into "It will be hard, but I can try step by step."
Structured problem solving: Define the problem clearly, generate alternatives without judging them, weigh the pros and cons of each option, choose an alternative and implement it, and evaluate the result.
Expressive writing: Writing about difficult experiences and emotions for 15-20 minutes has been shown to reduce stress, improve mood and strengthen the immune system.
Coping in crisis situations
Crisis situations require specific strategies of immediate coping. When we feel overwhelmed, it is important to be able to turn to techniques that help us recover a minimum level of emotional stability: grounding (connecting with the present moment through the senses), the "safe place" technique (visualizing a space where we feel protected) or simply naming the emotions we are feeling. If crises are recurrent, trauma treatment may be key to addressing the deeper causes.
Building your own emotional toolkit
I recommend that the people I work with create a personalized "emotional toolkit": a list of strategies they know work for them and that they can consult in moments of difficulty. This list can include activities, trusted people, helpful phrases, regulation techniques and reminders of what matters most. Having it written down and accessible can be very useful in moments when distress prevents us from thinking clearly.
If you feel that your coping strategies are not enough or that you tend to fall back on maladaptive patterns, therapy can help you broaden your toolkit. From the practice in Igualada, or through online therapy, I can support you on this journey. Don't hesitate to contact me to get started.