Learning Objectives
After studying this section, you should be able to:
- Define coping.
- Explain the difference between problem-focused coping and emotion-focused coping.
- Understand why perceived control affects stress.
- Explain why social support is important for health and wellbeing.
- Describe healthy ways to manage stress.
What is Coping?
Coping is the way people think and act to deal with stress.
Everyone experiences stress differently, so people also cope in different ways.
Good coping skills can:
- Reduce stress
- Improve mental health
- Improve physical health
- Help people solve problems more effectively
Two Types of Coping
1. Problem-Focused Coping
This type of coping tries to solve the problem causing the stress.
Examples
- Creating a study timetable before exams
- Talking to your manager about your workload
- Asking for help
- Making a budget if money is causing stress
- Finding childcare if appointments are difficult
Best Used
When you can change the situation.
2. Emotion-Focused Coping
This type helps manage your emotional reaction to a stressful situation.
Examples
- Meditation
- Deep breathing
- Prayer
- Talking to a friend
- Relaxation exercises
- Journaling
Best Used
When the situation cannot easily be changed, such as:
- Bereavement
- Serious illness
- Natural disasters
Which Coping Style is Better?
Usually:
- Problem-focused coping is more effective when you can solve the problem.
- Emotion-focused coping is helpful when you cannot control the situation.
Many people use both types together.
Perceived Control
Perceived control means how much control you believe you have over a situation.
Sometimes people cannot control what happens, but feeling that they have some control can reduce stress.
People with higher perceived control often:
- Feel more confident
- Handle stress better
- Make healthier choices
- Experience better mental wellbeing
- Recover more successfully from challenges
Learned Helplessness
Psychologist Martin Seligman developed the idea of learned helplessness.
This happens when someone repeatedly experiences situations they cannot control.
Eventually they may believe:
- "Nothing I do matters."
- "Things will never improve."
This can increase the risk of depression and reduce motivation.
Fortunately, people can learn healthier ways of thinking and improve their sense of control through practice and support.
Stress and Discrimination
Discrimination is a major source of chronic stress.
People may experience discrimination because of:
- Race
- Ethnicity
- Gender
- Age
- Religion
- Disability
- Sexual orientation
Experiencing discrimination repeatedly can affect both physical health and mental health.
When someone belongs to several marginalized groups, these stressors may have an even greater impact.
Exercise and Stress
Regular physical activity is one of the most effective ways to manage stress.
Exercise can:
- Reduce anxiety
- Improve mood
- Improve memory
- Protect brain health
- Reduce symptoms of depression
- Improve overall wellbeing
Even moderate activities such as walking can help.
Herbert Benson's Relaxation Response
Herbert Benson developed the Relaxation Response Technique in the 1970s.
The technique combines relaxation with meditation.
It includes:
- Sit comfortably.
- Find a quiet place.
- Close your eyes.
- Repeat a calming word or phrase (a mantra).
- Allow peaceful thoughts to come naturally.
Regular practice may help reduce the body's stress response.
Social Support
Having supportive people around you is one of the strongest protectors against stress.
Support may come from:
- Family
- Friends
- Neighbours
- Support groups
- Teachers
- Counselors
- Healthcare professionals
Good social support can:
- Reduce stress
- Improve physical health
- Improve mental health
- Increase resilience
- Help people live longer
Healthy Ways to Regulate Stress
Examples include:
- ✔ Regular exercise
- ✔ Meditation
- ✔ Deep breathing
- ✔ Relaxation techniques
- ✔ Talking with supportive people
- ✔ Solving problems when possible
- ✔ Getting enough sleep
- ✔ Eating a balanced diet
- ✔ Managing time effectively
Key Vocabulary
| Term | Meaning |
|---|---|
| Coping | Mental and behavioral efforts used to manage stress |
| Problem-focused coping | Solving or changing the source of stress |
| Emotion-focused coping | Managing emotional reactions to stress |
| Perceived control | Belief that you can influence what happens |
| Learned helplessness | Believing you have no control after repeated negative experiences |
| Social support | Help and encouragement from other people |
| Relaxation response | A calming technique using meditation and relaxation |
| Mantra | A calming word or phrase repeated during meditation |
Main Points to Remember
- Stress can be managed using effective coping strategies.
- Problem-focused coping aims to solve the source of stress.
- Emotion-focused coping helps manage emotional responses when situations cannot easily be changed.
- Feeling a greater sense of control is linked to better physical and mental health.
- Chronic discrimination can be an important source of long-term stress.
- Regular exercise, relaxation techniques, and meditation can reduce stress.
- Strong social support improves resilience, health, and overall wellbeing.
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