There are many different ways that coping strategies can be classified. Each type of coping strategy may have a varying degree of effectiveness depending on the person.
Coping strategies can be classified in ways such as reactive and proactive strategies or even emotion-based strategies and problem-based strategies.
Learning the differences between coping strategies I feel really aided me in determining better more helpful strategies that work for me.
In this article, I wanted to focus on the difference between emotion-based, and problem-solving-based coping strategies.
Emotion-based coping strategies
I like many people have tried to hide and bottle up my emotions. I can tell you from personal experience that this does not work and usually makes me feel overwhelmed until all the emotions I have been pushing aside come out all at once. So don't hide from your emotions, we all need to feel sadness, anger, and happiness as we are all people.
That being said I know all too well that emotions at times can entirely consume you, which is why emotion-based coping strategies exist.
To me, emotion-based strategies are sometimes like a distraction, something to take my mind off the bad and bring my mind back to what I enjoy in my life. I would even say you could classify this further as wanting to address the emotions or wanting to move past them, either are totally normal.
Addressing the emotions
There are many different ways you can address the emotions you are feeling, here are some of my preferred methods.
Journaling, getting all my feeling out onto paper
Listening to music that matches my mood
Exercising, going for a walk, running or swimming, basically, some form of cardio allows me to be in that moment to channel the negative energy. By running I try and channel the emotion into the ground with each step, or when swimming with each stroke putting force into it, and letting go of the negative.
Practicing mindfulness, meditation is a great and powerful tool for many people. Mediation can help with anxiety, loneliness, sadness and more. Meditation can help you feel calmer and more grounded.
Moving on from emotions
Do a hobby you enjoy… may drawing or sewing or cooking
Take the time for self-care for me it's a nice shower with good music, maybe for you it's painting your nails, doing your favourite hobby, or whatever feels like self-care to you.
Access content that makes you happy, read a book, watch a comedy, listen to your favourite dancing playlist
Anything that you find relaxing or brings you joy. For me, this is baking, and playing with my dogs.
Sometimes I need to address the emotions I am feeling, I get to feel them to the fullest, the sad anger frustration and nerves. However other times it is entirely too much to feel these emotions, and I find it easier to watch a happy tv show and absorb that good energy. Emotion-based strategies are meant to address your emotions, and as long as you are doing that in a health manner, whatever works for you is perfect.
Problem-solving-based strategies
I used to get overwhelmed frequently and I would only turn to emotion-based strategies. However in the long run they did not help me and eventually I would feel that way again. I was once asked, “crying won’t solve your problems what are you going to do?”
This was a turning point for me, feeling my emotions is necessary but it is also important to take steps to alleviate these emotions when possible.
For example, I used to get very upset over school work and projects. I was overwhelmed by the workload at times, so a problem-solving strategy could be planning out my schedule to finish my assignments or asking for help from professors and classmates to help me understand the project better.
To come up with a problem-based strategy, you first need to figure out the reason you are upset. Take some time thinking about why you are feeling this way is it problems with work, school, relationships, your health, finances, goals, sport, having too much on your plate or a different reason?
Often time it can be more than one thing, for example, you may have stress in the workplace, as well as a disagreement in a relationship that is important to you. By themselves, each could stir up some negative emotions but together it can feel totally overwhelming.
After you identify the reason and allowed yourself to feel your emotions, try to create a plan. Trouble at work maybe reach out to a coworker or supervisor for support. Relationship problems, talking about it with the other person involved in a positive manner. Trouble with school, reach out to a professor, or a tutor, or create a study plan.
Be Proactive
Problem-based strategies can also be used proactively. If you know you are going to have a hard day/week at work, what can you do to get ready for it, and have you feeling your best? Are there things you enjoy that you could do before or after work? Bring a favourite drink or snack, journal to feel your emotions, and preemptively plan these activities these joys in your day makes a world of a difference.
Personally, I know I get very overwhelmed during midterm season. As such I plan my studying early, what days can I study, what I need more time to understand, and what I want to study each day. That way when I am studying, I don't have extra things to worry about. I also plan my breaks to include some little joys such as making my favourite dinner, a shower with music blasting, going for a walk or a swim, and even baking.
Conclusion
We talked a lot about coping strategies, in particular what types of coping strategies there are. This is how some people group coping strategies however it is not the only way. As coping strategies are unique to everyone, what works for me may not work for you and vice versa. However, I hope you may have found a new strategy today, and maybe a new insight on how you can use different coping strategies to help you start to feel your best self.
With that, try to take some time for yourself this month, be kind to yourself.
Until next time
Tia Van Der Gulik
Credits/Resource
Amy Morin, L. C. S. W. (2021, November 29). Healthy coping skills for uncomfortable emotions. Verywell Mind.
Comments