The Coping Process

The Text: PART ONE: THE DYNAMICS OF ADJUSTMENT Chapter 1 Adjusting to Modern Life Chapter 2 Theories of Personality Chapter 3 Stress and Its Effects Chapter 4 Coping Processes What is coping? A. Coping: efforts to master, reduce, or tolerate the demands created by stress General points about coping 1. People cope with stress in different ways 2. Individuals have own styles of coping 3. Coping strategies vary in their adaptive value Coping with stress – difference between Effective and Ineffective ways Effective coping is characterized by: efforts to remove the stress good cognitive coping skills effectively managing stress reactions Ineffective coping characterized by: Withdrawal from social supports Aggression and exaggerated use of Defense mechanisms Ineffective or absent problem-solving skills

Common Patterns of Coping: Behavioral Disengagement Giving Up... "Learned Helplessness" Passivity stems from unavoidable aversive events Key: Perception of "no control” Aggression Lashing out, directly or due to displacement* Catharsis? Or just “making matters worse?” Self-Indulgence drink to forget? (chocoholics beware!) May also include Internet Addictions, immersion or “escape” in the Web The key: develop alternative behaviors and alternative rewards. Self-Blame unreasonable self-deprecation focus on negative feedback - but not constructively...pessimistic future focus *Defense Mechanisms Learned Helplessness (Seligman) Acquired (learned) inability to overcome obstacles and avoid aversive stimuli; learned passivity Occurs when events appear to be uncontrollable May feel helpless if failure is attributed to lasting, general factors Defense Mechanisms * Primarily Unconscious self-protective as they “guard against negative emotions Examples: Denial Intellectualization Fantasy Overcompensation Undoing Disadvantages Self-Deception Not as likely to reduce stressor Delays or diverts energy Distorts Reality Defence mechanisms reduce Anxiety Feelings of tension, uneasiness, apprehension, worry, and vulnerability We are motivated to avoid experiencing anxiety Freudian Defense Mechanisms: Psychological Defenders of You! Defense Mechanisms: Habitual and unconscious (in most cases) psychological processes designed to reduce anxiety Work by avoiding, denying, or distorting sources of threat or anxiety If used short term, can help us get through everyday situations If used long term, we may end up not living in reality Protect idealized self-image so we can live with ourselves Freudian Defense Mechanisms: Some Examples Denial: Most primitive; denying reality; usually occurs with death and illness Repression: When painful memories, anxieties, and so on are held out of our awareness Projection: When one’s own feelings, shortcomings, or unacceptable traits and impulses are seen in others; exaggerating negative traits in others lowers anxiety Rationalization: Justifying personal actions by giving “rational” but false reasons for them Reaction Formation: Impulses are repressed and the opposite behavior is exaggerated Constructive Coping What makes a coping strategy constructive? 1. Involves confronting problems directly 2. Based on realistic appraisals of one's stress and coping resources 3. Involves learning to recognize potentially disruptive emotional reactions to stress 4. Involves learning to exert control over potentially harmful habitual behaviors A. Constructive coping refers to efforts to deal with stressful events that are judged to be relatively healthful 1. Unrelated to "academic" intelligence 2. Favorably related to mental and physical health, and to measures of success 3. Constructive thinkers tend to create less stress for themselves 3 Types of Strategies (Moos/Billings, 1982) 1. Appraisal-Focused (Ellis - RET) 2. Problem-Focused (problem-solving) 3. Emotion-Focused ("Relax!" Aaugh...) Appraisal-Focused Coping Proponent: Albert Ellis Rational Emotive Therapy The Enemy: Catastrophic Thinking Goal - "Get Real!!!" A-B-C A - Activating Event B - Belief System C - Consequence Constructive Coping The word “rational” means that Reason is not the enemy of emotion Reason does not block any emotions but only blocks self-defeating emotions Disruptful emotions are largely the result of irrational and catastrophic thinking Emotion-Focused Problem Solving CAN be highly charged… Some people really do tend to “awfulize everything…” “It’s sooooo awful that…” “Did you hear about… How awful!!!” Some common irrational beliefs Its horrible when things aren’t the way I want them to be I must be loved or approved by everyone around me I must be thoroughly competent, adequate, and achieving in order to be worthwhile There is nothing much I can do about my life, sorrows There is always a perfect solution to all problems in life The world – especially other people – must be fair and justice must triumph One must always respect authority Rational Emotive Therapy takes on faulty beliefs, for example, in child rearing: 1.Children must not question their parents 2.Children must not disagree with their elders! 3.A child and his/her behavior are the same; thus, “bad behavior, bad child!” 1.Children can upset their parents. 2.Guilt is an effective method to make your child do what 3.you what them to… 4.Children “deserve” the blame for their MIS- management. 5.Children learn more from what their elders say than what they do. How to improve Emotion-focused coping “Sometimes you just gotta laugh…” Humor lessens the impact of stress and brightens your day… besides, it has great physical benefits! How to improve Emotion-focused coping Positive Reinterpretation Release pent-up emotions Learn how gradually Don’t let negative feelings build up Get your mind on something else! Develop strategies to deal with the feelings Mediation and relaxation Systematic desensitization Problem Focused Coping AKA: Systematic Problem Solving Problem - Focused Coping Systematic Problem-Solving Seek Help Identify resources e.g., instrumental assistance Time Management Monitor & protect your time! Don’t procrastinate; use a schedule, calendar, organizer Prioritize goals & delegate what you can Improving Self-Control Count to ten! Refrain from action till cool. Develop strategies of CONSTRUCTIVE COPING; get the emotional To work for you! Emotional intelligence Monitor, access, express, & regulate your own emotions Identify, interpret, & understand others’ emotion Integrate them into thoughtful action Inhibition Expression vs. disclosure When things don’t get done, how do YOU feel? Emotional intelligence Monitor, access, express, & regulate your own emotions Emotional management Distraction Recognition of negative feelings Hostility can be damaging Evaluate actions BEFORE you act Meditate Reduce physiological agitation… Relax! Manage behavioral expression