What are great examples of positive coping strategies?

Positive coping strategies are healthy ways of dealing with stress.

By contrast negative coping strategies are destructive behaviors that may provide temporary relief, but in the long run are not helpful and can make the situation even worse. Such strategies include:

• Overconsumption of alcohol
• Substance abuse
• Ruminating
• Worrying
• Pretending everything is fine
• Overeating
• Compulsive spending
• Criticizing / being overly harsh on yourself
• Loosing you temper / being aggressive towards others
• Suppressing your emotions

There are several frameworks that aim to categorize the kinds of coping strategies that exist. Here are a few of the more popular ones:

• Problem focused vs. emotion focused
• Approach vs. avoidance
• Voluntary (divided further into primary and secondary) vs. involuntary

For the sake of simplicity and brevity, I will just talk about problem and emotion focused coping strategies.

Problem Focused Coping Strategies

This strategy directly addresses the stressor or how you think about the problem.

For example, you set a boundary for an overbearing client by telling them you are only available to answer their emails/calls on certain days.

If your boss comes off as impolite in their communication, you decide not to take it personally and consider they are probably having a tough day.

Emotion Focused Coping Strategies

This strategy addresses the negative emotions that arise from the stressful situation, not the situation itself.

For example, to manage your anger after a heated discussion with a colleague, you do breathing exercises or go jogging.

How to Use Positive Coping Strategies

There are many coping strategies. By trying out different ones you can figure out what works best for you. Perhaps what worked before does not work in the current situation. I recommend trying out different approaches.

Here are a few examples of coping strategies that can help you positively handle stress and cope better in challenging situations.

1. Reach Out to Others (Social Support)

It’s important to cultivate positive relationships. When things get tough having others you can rely on and reach out to for support is valuable. However, avoid venting and gossiping as this reinforces your negative emotions and hinders your productivity.

2. Positive Coping Strategies: Develop a Good Sleep Routine 

If you feel it’s hard to concentrate due to fatigue, you are probably sleep deprived. It is important to prioritize sleep and develop a good sleep hygiene. When you feel energized, you are better equipped to handle stressful situations and will not feel overwhelmed as easily.

• Have a relaxing, consistent sleep routine
• Set apart at least 30 minutes to wind down
• Set aside your electronics at least 30 to 60 minutes prior to sleeping
• Don’t consume caffeine too late
• Don’t eat too late
• Restrict your in bed activities so that you associate being in bed with sleep

3. Take Time Off

If you feel overwhelmed or even on the verge of burning out, try to take some time off. Or adjust your schedule and reduce your commitments. If you keep pushing yourself, your body will eventually throw in the towel and force you to rest. You might get sick or suffer burn out. We are not machines, and our body needs enough rest to rejuvenate.

4. Use the Box Breathing Method

This is a simple, but effective relaxation technique to reduce stress.

1. Inhale slowly while counting to four
2. Hold your breath for four seconds
3. Slowly exhale for four seconds
4. Repeat as often as needed

5. Leave the Situation

If you feel like you are about to lose your temper with a customer or a colleague, one way to deal with the situation is to excuse yourself and leave. If you are in a situation that is offensive or inappropriate it’s ok to leave. Once you’ve calmed down, you can more effectively use a problem focused coping strategy to address the issue directly.

6. Learn to Say No

It is great to help others, or take on further responsibility, but there are times when you have to say no. This ensures that you have enough time for your own tasks and priorities.

7. Establish Boundaries

Communicate clearly what your boundaries and needs are. For instance, if you are expected to meet a tight deadline communicate to your manager how much time the task realistically takes and whether or not you need support.

8. Adjust Your Expectations

Sometimes the expectations that we have cause unnecessary stress. For example, if you think everyone should be friendly and open, you may be disappointed when this is not the case. If you adjust your expectation and realize that some need more time to warm up, you will be less frustrated.

9. Engage in Cognitive Reappraisal

When appropriate reframe how you think about various situations to reduce your experience of negative emotions. For example, you feel angry because a client spoke to you rather assertively and it rubbed you the wrong way. However, you realize they normally communicate directly and are not trying to be offensive. Although you prefer a different communication style, you decide not to take their statements personally.

10. Cost-Benefit Analysis

What are the advantages and disadvantages of feeling a certain way or holding on to an offense? If you had an argument with a colleague and get angry every time you think about it, ask yourself what is the benefit of ruminating? You realize it’s draining your energy and therefore decide not to dwell on the negative situation anymore. Instead, you consider a more constructive way to communicate with this colleague in the future. The big question to ask yourself here is: is it worth it?

Positive Coping Strategies Summary

These are just a few examples of positive coping strategies. As mentioned before, it is best to try out various approaches and see what works best for you.

Some of these strategies such as cognitive reappraisal take more time to pick up. So don’t feel frustrated if some approaches don’t work right away. Keep at it.

I hope you found this answer helpful. Keep browsing for more great personal development insights!