Coping Strategies

Coping Strategies

by Stephanie Giermek

​What are coping strategies?

Coping strategies are actions we take--consciously or unconsciously--to deal with stress, problems, or uncomfortable emotions. Unhealthy coping strategies tend to feel good in the moment, but have long-term negative consequences. Healthy coping strategies may not provide instant gratification, but they lead to long-lasting positive outcomes.

​Healthy Coping Strategies

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• Overeating

• Procrastination

• Sleeping too much or too little

• Social withdrawal

• Self-harm

• Aggression

​Unhealthy Coping Strategies

• Exercise

• Talking about your problem

• Healthy eating

• Relaxation techniques (e.g. deep breathing)

• Using social support

• Problem-solving techniques​

​

​Scenario Discussion Questions

• ​What consequences might result from this individual’s unhealthy coping strategy?

  What healthy coping strategies could be helpful for the individual?

• What barriers might be preventing the individual from using healthy coping strategies?

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​Example Scenarios

​Read through the following example scenarios and use the discussion questions to respond to each of the scenarios

​Scenario 1

​Noelle has a research paper due in one of her classes. Because the paper will require so much work, Noelle feels anxious every time she thinks about it. When Noelle distracts herself with other activities, she feels better. Noelle uses the coping strategy of procrastination to avoid her feelings of anxiety. This helps her feel better now, but will cause problems in the long run.

Multiple Choice

What unhealthy coping strategy did Noelle use?

• Sleeping too much or too little

• overeating

• procrastination

• aggression

​Scenario 2

​Juan feels jealous whenever his friend Jamie spends time with her friends. To control the situation, Juan uses insults to put down Jamie's friends, and he demands that Jamie stay's away from those friends or their friendship is over. When Jamie caves to his demands, he feels a sense of relief. Juan uses the coping strategy of aggression to avoid the discomfort of jealousy.

Multiple Choice

What unhealthy coping strategy did Juan use?

• Social Withdrawl

• Aggression

• Self-Harm

• Procrastination

​Scenario 3

​Rebecca is angry about being passed over for an award at school. Rather than discussing the situation with her teacher and trying to improve her performance, she holds onto her anger. Rebecca has learned to manage her anger by overeating lots of junk food. Eating helps numb Rebecca’s anger temporarily, but the problems at school remain unresolved.

Multiple Choice

What unhealthy coping strategy did Rebecca Use

• Sleeping too little or too much

• Self-Harm

• Procrastination

• Overeating

​Credit: https://www.therapistaid.com/therapy-worksheet/healthy-unhealthy-coping-strategies