Are coping strategies actually helpful? A guide to coping strategies.
The short answer is yes, the long answer depends on what strategies you use and when you use them.
What are coping strategies?
Firstly, it is important to know what a coping strategy is and why it’s important. Coping strategies are the skills and techniques that we use in our everyday lives to manage stress and cope with difficult situations. While most people have 1 or 2 strategies they rely on, it is important to develop a “toolbox” of strategies that cover different situations and contexts. This way you have strategies that you can implement regardless of your environment, whether you’re at school, home, work, or even grocery shopping.
What types of coping strategies are there?
There are many different coping strategies that target a wide range of needs for example:
Calming strategies are designed to help you relax, these include grounding techniques, breathing exercises, listening to music, drinking cold water, reading a book, guided imagery exercises, and mindfulness techniques.
Distraction strategies are designed to occupy your attention when you might otherwise be focused on a certain stressor or trigger, these include playing a game, drawing, colouring, or painting, writing a story, playing with pets, spending time with friends or family, trying new hobbies, or doing housework.
Physical strategies are designed to help you rebalance your energy, either to energise you, or to help you expel excess energy in your body, these include jumping on a trampoline or skipping rope, doing simple exercises, weightlifting, going on a walk, going swimming, stretching, dancing, or bouncing a ball.
Processing strategies are designed to help you work through your thoughts and feelings, particularly when facing challenging situations, these include making a worry box, journaling your thoughts or feelings, using a feelings thermometer, creating a playlist to listen to, sharing your feelings with someone you trust, and taking a moment to identify what you can control.
Sensory strategies are like the previously mentioned strategies with a focus on using sensory systems, these include swinging on a swing set, using a weighted item like a stuffed animal or blanket, eating something crunchy like ice, playing with fidgets, playing with different textures like sand or shaving cream, and turning upside down.
Maladaptive strategies are unlike the previously mentioned strategies and refer to the counterproductive or ineffective behaviours that we may rely on, often unconsciously, to cope. These include avoidance, procrastination, self-harm, substance use, and aggressive behaviours. Maladaptive strategies, while potentially useful in the short-term, tend to maintain or worsen our struggles in the long-term.
How do I develop a toolbox of coping strategies?
Firstly, identify three areas of coping strategies:
1. What strategies do I use now?
2. What strategies do I want to use/try?
3. What maladaptive strategies do I use?
Make sure that you are identifying tools from different strategy areas and consider whether you have enough strategies to cover the different contexts most relevant to you (e.g., some strategies that can be used at home may be inappropriate in the workplace).
If you have identified maladaptive strategies, pay close attention to the strategies you want to use or try and strategies that may replace unhelpful habits. It is important if attempting to reduce maladaptive strategies that we have an adaptive replacement!
If you are assisting your child in developing their toolbox of strategies, there are a variety of printable resources which you can find online. Using a printable resource can also act as a visual reminder of the strategies we can turn to when struggling.
Remember It’s important to have several different coping strategies that you can use in a variety of settings. Different types of coping strategies will work at different times and in different environments/ contexts (e.g., home vs. school).
Don’t Give up It is important to be open to trying new coping strategies, you might be surprised by what works best for you! It is also important to keep trying, even if a coping strategy doesn’t feel quite right the first time, it is important to try it a few times because that might change.
Ask for help when you need it. You don’t need to navigate your experiences alone. With the caring team at Breakfree Psychology Services you can receive the support you need to reach your goals. If you would like to schedule an appointment or simply speak with someone before getting started, feel free to reach out to us at 0479 149 277 or submit an online enquiry.