Coping Mechanisms - GoodTherapy.org Therapy Blog (2024)

Coping 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:12-4-2023

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