Coping skills

coping skills & integration

1. B.ED (4 th sem ) Topic – coping skills

2. Coping (psychology)  Meaning - In psychology , coping is expending conscious effort to solve personal and interpersonal problems, and seeking to master, minimize or tolerate stress or conflict. The term coping generally refers to adaptive(constructive) coping strategies.  Psychological coping mechanisms are commonly termed coping strategies or coping skills .

3. The effectiveness of the coping efforts depends on- The type of stress. The individual. The circumstances. Coping responses are partly controlled by personality (habitual traits), but also partly by the social environment, particularly the nature of the stressful environment.

4. Types of coping strategies 1. appraisal-focused : Directed towards challenging one's own assumptions, adaptive cognitive. * occur when the person modifies the way they think , for example : employing denial, or distancing oneself from the problem. People may alter the way they think about a problem by altering their goals and values, such as by seeing the humor in a situation : "some have suggested that humor may play a greater role as a stress moderator among women than men .

5. Types of coping strategies 2. problem-focused : Directed towards reducing or eliminating a stressor, adaptive behavioral People using problem-focused strategies try to deal with the cause of their problem . They do this by finding out information on the problem and learning new skills to manage the problem . Problem-focused coping is aimed at changing or eliminating the source of the stress . The three problem-focused coping strategies identified by Folkman and Lazarus are taking control , information seeking , and evaluating the pros and cons . Ex- analyze the situation, work harder, talk to a person.

6. Types of coping strategies emotion-focused : Directed towards changing one's own emotional reaction involve releasing pent-up emotions , distracting oneself , managing hostile feelings , meditating using systematic relaxation procedures . Emotion-focused coping "is oriented toward managing the emotions that accompany the perception of stress .

7. five emotion-focused coping strategies  disclaiming  escape-avoidance  accepting responsibility or blame  exercising self-control  positive reappraisal

8. What is the focus of this coping mechanism?  The focus of this coping mechanism is to change the meaning of the stressor or transfer attention away from it . For example, reappraising tries to find a more positive meaning of the cause of the stress in order to reduce the emotional component of the stressor. Avoidance of the emotional distress will distract from the negative feelings associated with the stressor . Emotion-focused coping is well suited for stressors that seem uncontrollable (ex. a terminal illness diagnosis, or the loss of a loved one ).  Some mechanisms of emotion focused coping, such as distancing or avoidance, can have alleviating outcomes for a short period of time, however they can be detrimental when used over an extended period . Positive emotion- focused mechanisms, such as seeking social support, and positive re-appraisal, are associated with beneficial outcomes

9. This mechanism can be applied through a variety of ways such as- Seeking social support. Distancing. Exercising self control. Accepting responsibility. Using avoidance. Reappraising the stressor in a positive light.

10. The focus is on your emotions- Brood Imagine/magic thinkng . Avoid deny. Blame. Social support.

11. Which type is more useful?  Typically, people use a mixture of all three types of coping strategies, and coping skills will usually change over time  . All these methods can prove useful, but some claim that those using problem- focused coping strategies will adjust better to life.

12. Problem-focused versus emotion-focused  Problem-focused coping mechanisms may allow an individual greater perceived control over their problem , whereas emotion-focused coping may sometimes lead to a reduction in perceived control ( maladaptive coping ).

13. Occupation focused strategy These are directed towards lasting occupation (S), which generates positive feedback. Engagement in occupation has been valued as a primary therapeutic agent as well as the goal of intervention.

14. Positive techniques (adaptive or constructive coping)  proactive coping . Anticipation is when one reduces the stress of some difficult challenge by anticipating what it will be like and preparing for how one is going to cope with it.  social coping , such as seeking social support from others  meaning-focused coping , in which the person concentrates on deriving meaning from the stressful experience.  Yet another way of coping is avoiding thoughts or circumstances that cause stress.  Adequate nutrition, exercise, sleep contribute to stress management, as do physical fitness and relaxation techniques such as progressive muscle relaxation .

15. Some good coping strategies Be positive. Make the choice not to over react to stressors & deal with them one at a time. Communicate. Humor. Maintenance. Develop self discipline & control. Accept yourself. Make connections with people. Deal effectively with mistakes & success also. Adequate nutrition, exercise & sleep. Take an objective view of your stressor.

16.  What is one of the most positive methods ?

17.  One of the most positive methods people use to cope with painful situations is humor .  You feel things to the full but you master them by turning it all into pleasure and fun

18. While dealing with stress it is important to deal with your physical, mental, and social well being.  Physically , one should maintain one's health and learn to relax if one finds oneself under stress.  Mentally it is important to think positive thoughts, value oneself, demonstrate good time management, plan and think ahead, and express emotions.  Socially one should communicate with people and seek new activities. By following these simple strategies, one will have an easier time responding to stresses in one's life

19. Negative techniques (maladaptive coping or non- coping)  Dissociation is the ability of the mind to separate and compartmentalize thoughts, memories, and emotions. This is often associated with post traumatic stress syndrome .  Sensitization is when a person seeks to learn about, rehearse, and/or anticipate fearful events in a protective effort to prevent these events from occurring in the first place.  Safety behaviors are demonstrated when individuals with anxiety disorders come to rely on something, or someone, as a means of coping with their excessive anxiety.  Anxious avoidance is when a person avoids anxiety provoking situations by all means. This is the most common strategy.  Escape is closely related to avoidance. This technique is often demonstrated by people who experience panic attacks or have phobias . These people want to flee the situation at the first sign of anxiety.

20. Some more unhealthy coping skills Leave without warning. Fighting & negaitve controls. Defensiveness, behavioural dis engagement. Sleeping away with the problem. Passive aggressive behaviour . Avoiding eye contact. Not listening but jumping in, waiting to talk. Negative body language as crossed arms, rolled eyes, crossed & closed off legs & arms . Over eating, under eating. Lack of sleep. Denial, self blame. Lack of proper hygiene, sleep. Use of drugs & or alcohol/ letting go of reality

21. Historical psychoanalytic theory  Karen Horney -In the 1940s, the German Freudian psychoanalyst  "developed her mature theory in which individuals cope with the anxiety produced by feeling unsafe, unloved, and undervalued by disowning their spontaneous feelings and developing elaborate strategies of defense

22. Karen Horney  defined four so-called coping strategies to define interpersonal relations, one describing psychologically healthy individuals , the others describing neurotic states .

23.  Neurotic a person affected by neurosis (overly anxious/fearful)

24.  The healthy strategy she termed "Moving with " is that with which psychologically healthy people develop relationships . It involves compromise . In order to move with, there must be communication, agreement, disagreement, compromise, and decisions .  The three other strategies she described - " Moving toward", "Moving against" and "Moving away" - represented neurotic, unhealthy strategies people utilize in order to protect themselves.

25.  Horney i n v es t i ga ted the s e pattern s of ne u ro t i c needs ( compulsive attachments ).Everyone needs these things, but the neurotics need them more than the normal person . The neurotics might need these more because of difficulties within their lives. If the neurotic does not experience these needs, he or she will experience anxiety.

26. The 10 needs of a Neurotic Affection and approval, the need to please others and be liked A partner who will take over one's life, based on the idea that love will solve all of one's problems Restriction of one's life to narrow borders, to be undemanding, satisfied with little, inconspicuous; to simplify one's life Power, for control over others, for a facade of omnipotence, caused by a desperate desire for strength and dominance Exploitation of others; to get the better of them Social recognition or prestige, caused by an abnormal concern for appearances and popularity Personal admiration Personal achievement. Self-sufficiency and independence Perfection and unassailability, a desire to be perfect and a fear of being flawed.

27. Gender differences  Gender differences in coping strategies are the ways in which men and women differ in managing psychological stress.  There is evidence that males often develop stress due to their careers , whereas females often encounter stress due to issues in interpersonal relationships

28.  In general, such differences as exist indicate that women tend to employ emotion-focused coping and the "tend-and-befriend" response to stress, whereas men tend to use problem- focused coping and the "fight-or-flight" response, perhaps because societal standards encourage men to be more individualistic , while women are often expected to be interpersonal

29. Physiological basis i n  Hormone s also plays a part in stress management  Cortisol, a stress hormone, was fo u nd to be elevated in males during stressful situations. In females , however, cortisol levels were decreased in stressful situations, and instead, an increase in limbic activity was discovered .

30.  Many researchers believe that these results underlie the reasons why men administer a fight-or-flight reaction to stress; whereas, females have a tend- and-befriend reaction. The "fight-or-flight" response activates the sympathetic nervous system in the form of increased focus levels, adrenaline, and epinephrine. Conversely, the "tend-and-befriend" reaction refers to the tendency of women to protect their offspring and relatives.  Although these two reactions support a genetic basis to differences in behavior, one should not assume that in general females cannot implement "fight-or- flight" behavior or that males cannot implement "tend-and-befriend" behavior

31. Integration leads to- Better relationship with self. Better realtionship with others. Better able to handle life crisis. Integration is also considered as an acceptance/ ownership of all thoughts, feelings, fears, beliefs, experiences & memories as me/mine. Integration is a process occurring in therapy & outside therapy as dissociated aspects of one’s self-become known, accepted & integrated into normal awareness.

32. Stress management of individual involves the following- Recognising & acknowledging that he/she is feeling stress. Deciding whether an issue is worth the stress. Taking a long term view of a problem. Identifying their positive & negative coping mechanism. Taking up relaxation activities. Organizing his/her time effectively. Identifying who constitutes his/her support system.

33. conclusion Coping  means to invest one's own conscious effort, to solve personal and interpersonal problems, in order to try to master, minimize or tolerate stress and conflict. The psychological  coping  mechanisms are commonly termed  coping  strategies or  coping skills . ... Horney  defined  four so-called  coping  strategies to  define  interpersonal . The healthy strategy she termed "Moving with" is that with which psychologically healthy people develop relationships. It involves compromise. In order to move with, there must be communication, agreement, disagreement, compromise, and decisions. The three other strategies she described – "Moving toward", "Moving against" and "Moving away" – represented neurotic, unhealthy strategies people utilize in order to protect themselves.

34. references www.wikipedia.com . www.slideshare.com . www.vikaspedia.com https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.verywellmind.com%2Fforty-healthy-coping-skills-4586742&psig=AOvVaw1H8aDUTNvdjrdY33FcnKf5&ust=1605975181032000&source=images&cd=vfe&ved=0CAMQjB1qFwoTCIDg9vrBke0CFQAAAAAdAAAAABAD https://dictionary.cambridge.org/dictionary/english/copying https://www.definitions.net/definition/copying

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