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Problem-Focused Coping: Definition, Examples & Strategies

Author: Kaytee Gillis, LCSW-BACS

Kaytee Gillis LCSW-BACS

Kaytee, a seasoned therapist with over a decade of experience, specializes in aiding survivors of relationship and family trauma, particularly psychological abuse and parental abandonment.

Problem-focused coping skills target the root cause of stress, allowing you to reduce or eliminate an issue. Examples often include leaving a tense situation, practicing time management, and taking breaks for self-care. Problem-focused coping strategies can help some individuals feel less overwhelmed or anxious faster than other forms of stress management.

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What Is Problem-Focused Coping?

Problem-focused coping is when you apply coping skills directly to the source of a distressing situation. These tools help you combat stress directly instead of employing other self-care techniques that overshadow the root cause.

Problem-Focused Coping Vs. Emotion-Focused Coping

Problem-focused and emotion-focused coping skills are both beneficial but better suit different situations. For example, emotion-focused coping is best for dealing with stressful events beyond your control. Emotion-focused coping examples often include dealing with health issues, loss, or a recent breakup.

On the other hand, problem-focused coping helps when a person can influence factors to improve a situation. Some examples could be setting boundaries with family, completing household projects, or dealing with a headache.

Benefits of Problem-Focused Coping

There are many benefits of problem-focused coping skills, and some evidence suggests that these strategies are more effective than emotional-focused coping skills when dealing with certain situations. 1 Individuals employing problem-focused methods may feel more productive when addressing an issue.

Possible benefits of problem-focused coping include:

• Reduces or resolves stressful situations: Problem-focused coping skills resolve stressful situations by identifying and addressing the stressor.
• Increased productivity: Emotionally-focused coping can be “counterproductive” in some situations, especially if you overlook the cause of your issues. 2 Problem-focused coping may provide a more productive and efficient way to resolve stress.
• More empowering : Problem-focused coping allows you to solve the issue rather than manage the resulting emotions. You may feel empowered by taking control of your problems.
• Faster results: People who use problem-focused coping skills confront a stressor head-on by taking direct action. For example, you can make an appointment with your doctor when you feel ill or take over-the-counter medicines for a headache.
• Motivates to leave a bad situation: Focusing on solutions rather than emotions can motivate you to end a toxic relationship, find a new job, or seek alternative housing.
• Offers an alternative to emotion-focused coping: Some people are uncomfortable with stressful emotions. They may feel better focusing on solving the issue instead of dealing with associated feelings.

Drawbacks of Problem-Focused Coping

Problem-solving coping strategies come with drawbacks. This form of coping does not account for emotions and feelings, and some individuals may view problem-focused approaches as cold or superficial.

Possible drawbacks of problem focused coping include:

• Doesn’t acknowledge emotions: Because problem-focused coping addresses the issue directly, these strategies often ignore feelings or emotions associated with the event. In some cases, this can be detrimental to the individual.
• Not every situation can change: You cannot fix everything, and some circumstances cannot be controlled or altered. A person who struggles to fix an unsolvable problem may only feel worse.
• Can seem superficial: Some people may feel problem-focused skills are shallow because they ignore the emotional aspects of stress.
• Can feel insensitive: You may feel insensitive if you ignore emotions during a stressful event.
• Brings additional stress: Solving the issue head-on redirects your focus from worrying about the issue to trying to develop solutions.

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How to Practice Problem-Focused Coping

Practicing problem-focused coping is easier when you break down a problem into steps. Identify what you aim to accomplish and approach tasks in stages. Do not hesitate to ask for help when you feel overwhelmed, and grant yourself grace throughout the coping process. Problem-focused coping strategies may be hard to master, but consistent practices can yield positive results.

Below are eight problem-focused coping strategies to try:

1. Create a To-Do List

To-do lists are a great example of problem-focused coping skills. Many people find comfort in writing their issues down on a notepad or sticky note to reference and cross off when completed. Start by writing the problem out, followed by the steps necessary to cross it off your list.

2. Pause & Breathe

For many individuals, stressful events can provoke a fight-or-flight reaction . However, remember that some problems are inevitable, and stress is a natural part of being human. Accepting some difficulties as normal can help you put things into perspective and cope. When overwhelmed, take a moment to breathe and revisit the situation when level-headed.

3. Start With the Easiest Problem First

Instead of engaging in avoidance coping strategies when stressed, approach the situation from a problem-focused viewpoint. Starting with something small and easy helps you appreciate progress. For example, spend a few minutes calling different companies for estimates when tackling a house project. You can dive into the following steps until your task is complete!

4. Prioritize

Dealing with a problem can seem daunting or even scary. Some people may push these emotions aside instead of prioritizing their end goals. Don’t lose track of your objectives. Set aside time to work on and prioritize the issue. Think of this brainstorming session like an appointment. Mark it on your calendar or write a note like, “ I will work on this issue Thursday at 1:00 pm. ”

5. Ask for Help

You do not have to solve all of your issues alone. Whether you’re tackling home repairs, planning a family event, or painting the house, people are available to help. Ask family, friends, or professionals for support. Sometimes problem-centered coping includes outsourcing for help.

6. Challenge Negative Self-Talk

Many people struggle with negative self-talk during stressful times. Internal messages like “You’ll never be able to handle this” or “This is impossible” worsen difficult situations. Challenge these thoughts and push them away. Remind yourself of similar issues you’ve resolved and that you can solve this one, too.

7. Don’t Assume the Worst

Sometimes, stress can be positive! For instance, stress can motivate you to study for an exam or adhere to deadlines. Without some stress, people may not have the motivation to stay on task. Consider the benefits of your stress at the moment. Remember to recognize the positives when using problem-focused coping.

8. Know When to Take A Break

Know when to take a break and practice emotion-centered coping instead of problem-focused coping strategies. These breaks may be as short as five minutes but prepare you to tackle your issues when ready. Pushing yourself beyond your breaking point can make you feel worse.

Combining Problem-Focused Coping & Emotion-Focused Coping

Sometimes you need to use both problem-focused and emotion-focused coping strategies. Examples include dealing with unavoidable, uncontrollable, and stressful problems. For instance, use emotion-focused skills to cope with challenging emotions and problem-focused skills to deal with insurance or car repairs after an accident. Stress management often improves when you engage different types of skills together.

When to Seek Professional Support

While occasional stress is inevitable, sometimes challenging events affect your work, sleep, relationships, or ability to function. If you struggle with compounded stress, you may benefit from professional support.

Stress therapy can help you enact healthy stress management skills, like problem-focusing coping strategies, to address your challenges head-on. You can search for a therapist with an online therapist directory , or various online therapy options are available for in-home treatment. Many people find success with mindfulness-based stress reduction or hypnosis for stress . Discuss which method works best for you with your provider.

In My Experience

In my experience as someone with anxiety, I often find myself getting easily overwhelmed and stressed. Ignoring the issue becomes easy when solving it feels impossible. After you can at least start working on the problem, you may realize it is not as bad–or as impossible–as you thought.

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Problem-Focused Coping Infographics

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Penley, J. A., Tomaka, J., & Wiebe, J. S. (2002). The association of coping to physical and psychological health outcomes: A meta-analytic review. Journal of behavioral medicine , 25(6) , 551-603.

Schoenmakers, E. C., van Tilburg, T. G., & Fokkema, T. (2015). Problem-focused and emotion-focused coping options and loneliness: how are they related?. European journal of ageing , 12 (2), 153–161. https://doi.org/10.1007/s10433-015-0336-1

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Problem Solving Style and Coping Strategies: Effects of Perceived Stress

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The Science of Coping: 10+ Strategies & Skills (Incl. Wheel)

We all have trouble coping at some points in life. We don’t get the promotion we hoped for; our relationship breaks down; a presentation is overdue.

Whether you cope or not depends on how you think. Stress is a feeling of emotional or physical tension, and it arises from how you interpret life’s events as they unfold.

Our coping skills have evolved to help us survive in environments very different from those in which most of us now live, work, and play (Cosmides & Tooby, 2013). While we have a body and mind well adapted to overcome the challenges faced by hunters running down a kudu in the African savannah, we are a poor match for the difficulties found in modern life (Li, Vugt, & Colarelli, 2017).

Psychological research in the fields of sports, business, and beyond has identified approaches, skills, and tools that can help us cope, overcome, and even flourish.

The strategies that follow take us beyond a focus on repairing weaknesses and attending only to what is wrong, and instead view growth as default, mental wellbeing as expected, personal strengths to be built up, and an authentic existence to be lived.

Before you continue, we thought you might like to download our three Resilience Exercises for free . These engaging, science-based exercises will help you to effectively cope with difficult circumstances and give you the tools to improve the resilience of your clients, students, or employees.

This Article Contains:

A look at the coping wheel, 5 strategies for coping with stress, a real-life example, teaching coping to children: 3 ideas, 2 ways to cope with anxiety, how to cope with anger, 7 books on the topic, realizing resilience masterclass tools, a take-home message.

Coping strategies are processes used to manage stress. They help to control your thoughts, feelings, and actions before, during, and after challenging situations.

And there are plenty of them.

Research into coping has identified over 400 strategies and multiple classifications (Machado et al., 2020), including:

• Problem focused (proactively dealing with the source of the stress) versus emotion focused (reducing stress by regulating emotion)
• Approach (alleviating the problem directly) versus avoidance (distancing oneself from the stressor)

In an analysis of 44 studies, researchers found that coping strategies fit under 12 mutually exclusive coping families , represented in the diagram below (Skinner & Zimmer-Gembeck, 2007).

Source: The Positive Psychology Toolkit© (The Coping Strategy Wheels)

Techniques and strategies have a focus (e.g., actions, social resources), a coping family that shares the same action tendency (e.g., problem solving, negotiation), and a way of coping (e.g., surrender, emotion regulation).

Psychological stress arises in response to social and physical environments (Monroe & Slavich, 2016).

The stressor can be mild or intense: walking to the office on a hot day or traveling through the Kalahari Desert on foot, a pre-lunch rumbling stomach or failure of a vital food crop, an awkward conversation with a coworker or a hostage negotiation.

Such events cause a state of strain; impact our psychological and physical wellbeing; and vary in magnitude, timescale, and use of coping mechanisms.

The tools that follow can be adopted and adapted as needed to assist coping in difficult times, promoting growth, and supporting mental toughness and resilience .

They reframe a present or future situation, reduce or remove negative thoughts, or foster learning how to think positively.

1. ABCDE model

The ABCDE model, developed by Albert Ellis in the 1950s, provides a reflective framework. It supports us in changing our emotions and behaviors by identifying irrational beliefs and swapping them with rational ones.

Recognize, write down, and then challenge beliefs that are irrational or unhelpful.

The process of disputing irrational beliefs can lead to a more authentic, beneficial belief system. You may not have control over your environment, but you do have control over your reactions.

2. Positive thinking

Everything we know, believe, and feel is based on our internal thoughts. Positive thinking gives us extraordinary power over our thinking and ourselves (Strycharczyk & Clough, 2015).

Affirmations are used widely within sports. The repetition of short statements provides a way for the athlete to mirror the uplifting effects of hearing positive messages from a friend or coach.

Spend some time thinking about situations that you have faced or expect to encounter in the future. For each, write down a few short, supportive statements that provide strength during a challenge.

There is also growing evidence that the use of positive internal conversations, known as self-talk, can significantly improve how we tackle a challenge or approach a situation.

Talk to yourself as though a friend, coach, or supportive colleague is offering you positive advice.

A good practice at the end of each day for positively reinforcing successful performance is to write down and review three achievements, small or large, from the last 24 hours.

This daily closure activity helps you focus on what went well, rather than dwelling on disappointments or perceived failures.

Use the achievements to take that positivity through to the next day.

3. Visualization

It is common practice for athletes to use imagery while they prepare for an event, practice a movement, or train while injured. Swimmers mentally rehearse a perfect dolphin kick, and endurance runners imagine pulling extra miles from the depths of their mental and physical resources (Meijen, 2019; McCormick, Meijen, & Marcora, 2015).

Focusing on positive mental images can favorably impact both our mind and body and increase self-belief in our ability to cope with change.

The mind offers a safe and flexible environment for practicing a stressful task. Mentally rehearsing a daunting performance prepares the individual by asserting control over a (sometimes harmful) inner voice (Strycharczyk & Clough, 2015).

4. Control the controllable

Athletes often talk about controlling the controllable.

Adequate preparation will increase the perception of control, which is crucial to our mental toughness and motivation, and improve performance.

Write down a list of outcomes, real or imagined, to an important situation on sticky notes.

For example, when reviewing a challenging meeting:

• Did attendees arrive prepared?
• Were accurate notes and actions taken?
• Was the agenda followed and all points covered?
• Was everyone heard?
• Was agreement reached over the critical decisions?

Place each note on a large copy of the following graph:

• What went well goes at the bottom and less well, at the top.
• What can be controlled goes in the left-hand column and what cannot be controlled, in the right-hand column

Review the completed graph.

Outcomes in the bottom-left quadrant – went well and can be controlled – require no action. Though it can be useful and increase self-belief to regularly review successes.

Outcomes in the top-left quadrant were within our control but unsuccessful. Ask yourself how you could have handled the situation better or differently. Once reviewed, consider how best to approach it next time, then let go of it. Do not dwell.

Anything on the right-hand side of the table is outside of our control. Revisit to confirm that it is still the case. Focus on what can be controlled and accept what cannot.

5. Three steps to handle stress

People who adopt the mindset that “stress is enhancing” experience more exceptional performance and less negative health symptoms (Crum & Crum, 2018).

If view positively, physical and mental stress are essential to moving from a fixed to a growth mindset.

Having worked with athletes and Navy SEALS, Crum and Crum (2018) propose a three-step approach to harnessing the positive aspects of stress while minimizing any negative health impacts.

Step one – “See your stress”

Don’t attempt to ignore stress. Label it.

Seeing it as something positive, rather than to be avoided, can change our physical, cognitive, and behavioral response to it.

See it, and label it: “ I am stressed because I haven’t completed the report yet.”

Step two – “Own it”

When you are at risk of being overwhelmed by stress, own it.

Own it: “ I recently got the promotion I wanted; this is part of my new role.”

Step three – “Use it”

Your body and mind have evolved to respond to stress; use that energy, alertness, and heightened concentration to boost your mind.

Use it: Be open to the opportunity. Use the stress to energize and motivate yourself.

Reframing stress to something positive can enable you to overcome existing and future obstacles (Crum & Crum, 2018).

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The following real-life example exemplifies the human capacity to cope. Csikszentmihalyi (2009) describes this ability as follows:

“the same stressful event might make one person utterly miserable, while another will bite the bullet and make the best of it.”

Against all odds

When Carmen’s estranged husband broke into her home, he beat her so severely that the police said it was more brutal than anything they had ever seen. Following the horrific injuries to her head, she remained in a coma for three months (Hooper, 2019).

When she regained consciousness and was finally able to get out of bed, she was in terrible pain, blind, and required multiple skin grafts. Surprisingly, rather than feeling sorry for herself, she realized she had been given a gift: the opportunity to help people.

Despite, as she describes it, “looking shocking,” she became a speaker and an inspiration to many.

And the story doesn’t end there. The tight skin grafts on Carmen’s face continued to cause her immense pain, and she became only the seventh person to have a face transplant. To give further insight into her character, she connected and struck up a close friendship with the daughter of the donor. They now see each other regularly.

Carmen’s story of resilience is incredible. Not only did she survive injuries she could have died from, but she overcame the challenges to flourish in her new life.

He has worked closely with British Olympic athletes and supported British Cycling in their considerable successes.

His bestseller, The Chimp Paradox , explains the inner workings of the brain using what he describes as the “Chimp Model.” It consists of three elements: the human, the chimp, and the computer.

The human – you – uses a logical and rational approach to solving problems. The chimp represents the fast-reacting, instinctual parts of the brain. It interprets information emotionally and often responds impulsively, frequently causing us problems.

The final element, the computer , stores previous experiences and uses them to advise the human and the chimp. It represents your memory and a set of learned, automatic responses.

In My Hidden Chimp: Helping Children to Understand and Manage Their Emotions, Thinking, and Behaviour With Ten Helpful Habits , Peters and Battista (2018) use the same model to help children develop healthy habits for life.

Understanding when the chimp tries to take over

Identify words that describe you and your chimp

Trying new things

Sometimes we get scared to try new things.

Can you think of three things you would say to your friend’s chimp to help it try something new?

Encourage the chimp to try something new:

• If you try something new, you might enjoy it.
• Something new could be fun, and you could share it with friends.
• You could become more confident if you try new things.

Working through each of the above examples, with or without an adult, can help the child understand their feelings better and identify when the chimp tries to take over.

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

Psychological research has proven the importance of relaxation as an effective technique for managing anxiety. As psychology has confirmed, we can influence our minds by taking control of our bodies (Strycharczyk & Clough, 2015).

Exercises for managing anxiety include the following.

1. Controlled distraction

Similar to self-talk, controlled distraction reduces anxiety by redirecting attention away from a negative situation.

When a quick fix is required, take your mind off your anxiety by focusing on something that doesn’t cause you upset.

For example, before giving a presentation, count lights or ceiling tiles, listen to music, or imagine a past or future vacation.

2. The Laura Mitchell Relaxation Method

The Mitchell Relaxation Method (Mitchell, 1990) has been around for decades but remains a successful and widely used treatment for patients with anxiety.

The client is asked to ‘pull’ each muscle group in turn, stopping in between; for example, ‘pull your shoulders toward your feet,’ ‘stretch out your fingers and thumbs.’ They must remain mindful of their body position, breathing, muscles, joints, and skin.

The initial rush of adrenaline leads to physical indicators that you may become aware of before you spot emotional changes: increased heart rate, faster breathing, tension, and a clenched jaw and fists.

Simple techniques can quickly be adopted and buy extra thinking time: a short walk, counting to 10, or talking to a friend for independent advice.

Breathing techniques can also help you to find calm and reduce escalating feelings.

Box breathing is practical and easy to learn. Imagining each side of a box, breathe in (side 1), hold (side 2), breathe out (side 3), and hold (side 4). Each side should last approximately four seconds.

Exercise, distraction, and mindfulness are other positive ways to handle tension or release anger.

To learn more about coping, mental toughness, resilience, and our evolutionary background, check out these 7 books available on Amazon:

• On Mental Toughness by Harvard Business Review ( Amazon )
• Mindset: Changing the Way You Think to Fulfill Your Potential by Carol Dweck ( Amazon )
• Positivity: Groundbreaking Research to Release Your Inner Optimist and Thrive by Barbara Fredrickson ( Amazon )
• Evolutionary Psychology: The New Science of the Mind by David Buss ( Amazon )
• The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness by Dr. Steve Peters ( Amazon )
• Self-Determination Theory: Basic psychological needs in motivation, development, and wellness by Richard Ryan and Edward Deci ( Amazon )
• Developing Mental Toughness: Coaching Strategies to Improve Performance, Resilience, and Wellbeing by Doug Strycharczyk and Peter Clough ( Amazon )

17 Tools To Build Resilience and Coping Skills

Empower others with the skills to manage and learn from inevitable life challenges using these 17 Resilience & Coping Exercises [PDF] , so you can increase their ability to thrive.

Created by Experts. 100% Science-based.

The Realizing Resilience – Coaching Masterclass is an excellent resource for practitioners. Teach your clients how to become more resilient and mentally tough with the science-based techniques and tools in this online masterclass.

If you’re looking for more science-based ways to help others overcome adversity, this collection contains 17 validated resilience tools for practitioners . Use them to help others recover from personal challenges and turn setbacks into opportunities for growth.

The human mind is impressive. It has evolved the potential to solve complex problems and successfully manage unexpected and novel situations.

And yet, coping is less about what is happening in the world, and more about how our minds interpret the situation. Perception is everything. This is why coping mechanisms focus on managing, reframing, or avoiding how we perceive the stressors.

If we can see stress not as something to be shied away from, but rather an opportunity to embrace, we can live a more complete, authentic life. After all, although evolution has shaped our minds and bodies, we are free to choose how we react and behave.

While we often lack control of our environment, we decide what affects us and how we respond.

It is not possible and would not be enjoyable to live a life without stress. Overcoming the challenges, pitfalls, and failures in life are just as crucial as celebrating the wins and enjoying happy outcomes. Stress is a valuable force for growth.

However, if our inability to cope is getting in the way of living a full life, achieving what we want, or causing damage to others, then we must adopt and adapt the tools that work best to overcome the situation and flourish.

Thank you for reading.

We hope you enjoyed reading this article. Don’t forget to download our three Resilience Exercises for free .

• Buss, D. (2014).  Evolutionary psychology: The new science of the mind  (5th ed.). Psychology Press.
• Cosmides, L., & Tooby, J. (2013). Evolutionary psychology: New perspectives on cognition and motivation. Annual Review of Psychology , 64 (1), 201–229.
• Crum, A., & Crum, T. (2018). Stress can be a good thing if you know how to use it. In Harvard Business Review, HBR’s 10 must-reads: On mental toughness . Harvard Business Review Press.
• Csikszentmihalyi, M. (2009). Flow: The psychology of optimal experience. Harper Row.
• Dweck, C. S. (2017). Mindset :  Changing the way you think to fulfill your potential  (6th ed.). Robinson.
• Fredrickson, B. (2010).  Positivity: Groundbreaking research to release your inner optimist and thrive . Oneworld Publications.
• Hooper, R. (2019). Superhuman: Life at the extremes of mental and physical ability. Abacus.
• Li, N. P., Vugt, M. V., & Colarelli, S. M. (2017). The evolutionary mismatch hypothesis: Implications for psychological science. Current Directions in Psychological Science , 27 (1), 38–44.
• Machado, A. V., Volchan, E., Figueira, I., Aguiar, C., Xavier, M., Souza, G. G., … Mocaiber, I. (2020). Association between habitual use of coping strategies and posttraumatic stress symptoms in a non-clinical sample of college students: A Bayesian approach. PloS One, 15 (2).
• McCormick, A., Meijen, C., & Marcora, S. (2018). Effects of a motivational self-talk intervention for endurance athletes completing an ultramarathon. The Sport Psychologist , 32 (1), 42–50.
• Meijen, C. (2019). Endurance performance in sport: psychological theory and interventions. Routledge.
• Mitchell, L. (1990). Simple relaxation: The Mitchell method of physiological relaxation for easing tension. Murray.
• Monroe, S. M., & Slavich, G. M. (2016). Psychological stressors: Overview. In G. Fink (Ed.), Stress: Concepts, cognition, emotion, and behavior: Handbook in stress series (vol. 1) (pp. 109–115). Academic Press.
• Peters, S. (2016). The chimp paradox: The mind management program to help you achieve success, confidence, and happiness . Vermilion.
• Peters, S., (Author) & Battista, J. (Illustrator) (2018). My hidden chimp: Helping children to understand and manage their emotions, thinking, and behaviour with ten helpful habits. Studio Press Books.
• Ryan, R. M., & Deci, E. L. (2018).  Self-determination theory: Basic psychological needs in motivation, development, and wellness.  Guilford Press.
• Skinner, E. A., & Zimmer-Gembeck, M. J. (2007). The development of coping. Annual Review of Psychology , 58 , 119–144.
• Strycharczyk, D., & Clough, P. (2015). Developing mental toughness: Coaching strategies to improve performance, resilience, and wellbeing. Kogan Page.

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Problem-Focused Coping

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Active coping

Coping refers to the intentional efforts we engage in to minimize the physical, psychological, or social harm of an event or situation. There are many different frameworks for understanding coping and many different ways of classifying coping strategies, but one such classification is problem-focused coping vs. emotion-focused coping. Problem-focused coping is that kind of coping aimed at resolving the stressful situation or event or altering the source of the stress. Coping strategies that can be considered to be problem-focused include (but are not limited to) taking control of the stress (e.g., problem solving or removing the source of the stress), seeking information or assistance in handling the situation, and removing oneself from the stressful situation.

Problem-focused coping is distinguished from emotion-focused coping, which is aimed at managing the emotions associated with the situation, rather than changing the situation itself. For...

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References and Readings

Field, T., McCabe, P. M., & Schneiderman, N. (1985). Stress and coping . Hillsdale, NJ: Erlbaum.

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Lazarus, R. S. (1999). Stress and emotion: A new synthesis . New York: Springer.

Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal and coping . New York: Springer.

Moos, R. H. (1986). Coping with life crises: An integrated approach . New York: Plenum Press.

Zeidner, M., & Endler, N. S. (1996). Handbook of coping: Theory, research, applications . New York: Wiley.

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Department of Public Health Sciences, University of Alberta, 4075 Research Transition Facility, T6G 2T4, Edmonton, AB, Canada

Dr. Linda Carroll

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Behavioral Medicine Research Center, Department of Psychology, University of Miami, Miami, FL, USA

Marc D. Gellman

Cardiovascular Safety, Quintiles, Durham, NC, USA

J. Rick Turner

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Carroll, L. (2013). Problem-Focused Coping. In: Gellman, M.D., Turner, J.R. (eds) Encyclopedia of Behavioral Medicine. Springer, New York, NY. https://doi.org/10.1007/978-1-4419-1005-9_1171

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The Impact of Different Coping Styles on Psychological Distress during the COVID-19: The Mediating Role of Perceived Stress

1 Graduate School of Education, Fordham University, New York, NY 10023, USA; ude.mahdrof@4gnidy (Y.D.); ude.mahdrof@62gnawhj (J.H.)

2 Beijing Key Laboratory of Applied Experimental Psychology, National Demonstration Center for Experimental Psychology Education, Faculty of Psychology, Beijing Normal University, Beijing 100875, China; moc.361@ysp_cxf (X.F.); moc.361@iewgnohysp (W.H.)

Jacqueline Hwang

3 Teachers’ College, Beijing Union University, Beijing 100874, China; nc.ude.unb.liam@aijgnaw

Associated Data

We do not provide public access to the data set due to protection of the privacy of the participants. Regarding the details of the data, please contact the corresponding author.

The present study aimed to understand the impact of different coping methods endorsed by Chinese college students during COVID-19 through the examination of the mediating role of perceived stress. We recruited a total of 492 undergraduate students to complete an online survey from May to June 2020. The results of structural equation modeling indicated that perceived stress was a significant mediator in the association between different coping styles and psychological distress. Three coping styles, including problem-focused, adaptive emotion-focused, and maladaptive emotion-focused coping styles were all significantly correlated with psychological distress. Perceived stress significantly mediated the association between the three coping styles and psychological distress. The results indicated a full mediation model in which problem-focused coping and adaptive emotion-focused coping affected psychological distress entirely through the mediation of perceived stress. Maladaptive emotion-focused coping positively predicted perceived stress, which in turn positively predicted psychological distress through a partial mediation model. We discuss the implications of these findings and offer suggestions for future research.

1. Introduction

The novel coronavirus behind the current pandemic and disruption of life was given the name of “SARS-CoV-2” and the disease was also named “coronavirus disease 2019” (COVID-19; Centers for Disease Control and Prevention [CDC]) [ 1 ]. Wuhan, in the Hubei province of China, was the first city that reported the first case of COVID-19 in late December 2019. Quickly, the virus spread beyond Hubei Province, and Chinese authorities segregated the affected regions and immediately implemented nationwide mitigation measures according to the severity of the reported cases of COVID-19 [ 2 ]. Although local transmission of the virus was under control by April 2020 in China, COVID-19 had already spread worldwide. The World Health Organization (WHO) characterized COVID-19 as a pandemic (CDC) [ 3 ] on 11 March 2020.

University students have faced numerous challenges during the pandemic. In China, many universities suspended in-person classes and activities in Spring 2021 and through the summer session. Study abroad programs were cut short with universities asking their students to return home. Many university residence halls closed, giving students only a few days’ notice to vacate their dorm rooms [ 4 , 5 , 6 ]. Some academic disciplines did not allow for efficient online courses. Fieldwork, internships, and clinical rotations were suspended. Given the uncertainty of when life would return to normal [ 7 ], students felt uneasy about the course of their academic careers. Due to the effects of COVID-19, many students faced unprecedented stress regarding their living situations, financial burdens, graduation challenges, and job searches [ 8 ]. The present study aimed to examine the mediating role of perceived stress on the associations between three different coping styles and psychological distress during the COVID-19 pandemic through the transactional mode of stress and coping proposed by Lazarus and Folkman [ 9 ].

1.1. Coping Styles

Based on the transactional model of stress and coping developed by Lazarus and Folkman, personal and situational factors influence how one perceives and evaluates encountered situations. Variables within a person and the environment (e.g., beliefs, demands, and constraints) affect stress appraisal and coping strategy use, resulting in physiological and emotional reactions [ 9 ]. Coping could be described as humans’ cognitive and/or behavioral efforts that are used to cope with external and internal demands under a stressful circumstance [ 9 , 10 ].

There are different types of coping strategies. Emotion-focused coping is reactive and refers to attempting to regulate feelings and emotional responses to the stressor (e.g., anger, fear, sadness, anxiety, pressure). Problem-focused coping is proactive and refers to acting on the stressor, the environment, or oneself to address the problem in an attempt to decrease or eliminate the stress [ 10 ]. It was reported that it is more effective to use problem-focused coping in controllable stressful circumstances, but it is more effective to use emotion-focused coping in uncontrollable stressful circumstances [ 11 , 12 ]. A third type of coping, avoidance-focused coping, refers to cognitions and behaviors aimed at avoiding the stressful situation and reactions to it, such as distraction and diversion, and tends to be an initial reaction to stress [ 11 , 13 , 14 , 15 ].

In a study by Kumanova and Karastoyanov that investigated the associations between perceived stress and coping strategies, results showed that people who more often use specific proactive coping strategies, such as reflective coping and strategic planning; specific reactive problem-focused coping strategies, such as effective coping and planning ahead of time; and specific reactive emotion-focused strategies, such as reinterpretation from a positive perspective and growth, experience less stress. Conversely, people who more often use specific reactive emotion-focused coping approaches, such as focusing on emotions, denial, seeking emotional social support, and disengaging, experience more stress [ 16 ].

Different coping strategies also appear in response to different stressful situations. One study examined the relationship between stressors and coping in college students when the 2003 severe acute respiratory syndrome (SARS) epidemic occurred, and researchers found that the active coping was predictive of life satisfaction and the avoidant coping was predictive of psychological symptoms. The results indicated that all types of coping buffered against negative impacts to health. In situations of uncontrollable, large-scale stressors, such as SARS 2003, any type of coping appears to help reduce stress [ 12 ]. In short, there have been mixed findings regarding coping styles and stress.

1.2. Psychological Distress

To slow down and contain the spread of COVID-19, many governments around the world have adopted suppression measures, such as lockdowns, quarantining at home, and bans of social gatherings and public events, which can lead to unintended mental health consequences for the public [ 17 ]. Brooks and colleagues identified some of the factors that might contribute to psychological distress in relation to these measures [ 18 ]. First, ongoing reports of COVID-19 outbreaks in different countries and regions through social media and the press are likely to increase individuals’ anxiety, depression, and fears associated with COVID-19. Second, both valid and invalid information about the negative consequences of COVID-19 might lead to higher levels of anxiety and depression. Third, high-risk individuals, such as the elderly and those with existing medical conditions, might suffer from more severe anxiety and depression.

In China, one of the major suppression measures has been confinement (e.g., staying at home during quarantine, banning of social gatherings). Confinement limits opportunities for social interaction, and it can negatively affect the mental health of vulnerable individuals [ 19 ]. Confinement can lead to increased psychological distress due to limited access to extended family and limited contact with people outside of the home [ 20 ]. Suppression measures have also altered conditions at work and school for many people. Many college students had to immediately transition from in-person instruction to fully virtual instruction, which dramatically increased the hours spent on teleworking for both academic activities and employment activities [ 21 ] and decreased the opportunities for physical activities [ 22 ]. Prolonged hours of teleworking and exclusive virtual learning can lead to mental fatigue and burnout [ 21 ].

1.3. The Mediating Role of Perceived Stress

If an individual perceives that the demands of a situation are beyond their own capabilities to deal with the circumstances, a sense of stress occurs [ 9 ]. The concept of perceived stress highlights that although people might experience the same event (e.g., the COVID-19 pandemic), it is their perception of the event that largely determines their stress response. Unprecedented stressors have affected university students as a consequence of the COVID-19 pandemic [ 5 , 23 ]. The degree to which people find a life situation stressful determines the degree of confidence they have in their ability to cope with that stressful situation. When an individual feels the general stressfulness of their life and realizes that their ability to handle such stress might be limited during specific situations, they perceive stress. In particular, perceived stress consists of factors such as feelings about circumstances that are uncontrollable or unpredictable in one’s life, how much change is occurring, and one’s confidence in one’s ability to deal with the presenting challenges [ 9 , 24 ].

Research has found that perceived stress is associated with self-efficacy, that is, high levels of perceived stress predict low levels of self-efficacy. Additionally, individuals who perceive a stressful situation as a challenge or an opportunity to prove themselves utilize coping skills more effectively and are less likely to think negatively [ 25 , 26 ]. Although all university students have been experiencing the same event, the COVID-19 pandemic, and are likely to cope with the pandemic using different coping styles, it is each student’s perception of the situation that dictates their level of stress, which in turn can affect the onset of psychological distresses, such as mental fatigue, anxiety, and depression.

1.4. Purpose of the Study

Although some previous studies examined copying styles, psychological distress, and perceived stress in numerous circumstances, none of them were conducted during a long-lasting public health crisis such as the COVID-19 which affected the public not only at the individual level, but also at the societal level. In addition, there is no single theory to fully support our theoretical model, which proposed to examine how and to what degree that the perceived stress might mediate the relations between copying styles and psychological distress. In the present study, the focus was to examine the mediating role of perceived stress in the associations between different coping styles and psychological distress among college students during COVID-19. The following questions were proposed: How do problem-focused coping, adaptive emotion-focused coping, and maladaptive emotion-focused coping affect mental health during the COVID-19 pandemic? Are there other potential mediation factors between three coping styles and mental health, such as psychological distress during the COVID-19 pandemic? The findings might provide insights to public health providers and mental health service providers in terms of how to provide prevention and intervention strategies to the public, especially during a public health crisis.

2. Materials and Methods

2.1. participants.

This study was approved by Academic Ethics Committee of the Faculty of Psychology at Beijing Normal University. We recruited 492 Chinese students from two colleges in Beijing who completed the online survey between May and June 2020. The participants comprised 196 (39.8%) males and 296 (60.2%) females. Participants had an average age of 19.51 years (SD = 1.516), with an age range from 17 to 29. Because the public has been through multiple waves of the COVID-19 surges, it is important to explain the social context of the time when the study was implemented. The first COVID-19 case was identified in Wuhan, China in December of 2019. Starting on 3 February 2020, the Chinese authorities closed off Wuhan (a city of 11 million) by canceling planes and trains leaving the city, suspending buses, subways and ferries within it and quarantining the non-essential workers for about two months. After that, sporadic quarantine was conducted in different cities in China, based on the number of COVID-19 cases. Thus, in general, the public was under serious pressure due to uncertainty of the virus and the constantly changing policies enforced by the central or local government. During the time period of data collection, no COVID-19 vaccine was available to the public.

2.2. Measures

2.2.1. coping.

The measure of coping was adapted from the Brief COPE inventory [ 27 ]. This scale initially consisted of 14 subscales and there were two items for each subscale. Yeung and Fung [ 28 ] used one item for each subscale, and there were two categories of the items: problem-focused coping and emotion-focused coping. The categories were separated into adaptive emotion-focused coping (e.g., “I’ve been looking for something positive in what is happening”) and maladaptive emotion-focused coping (e.g., “I’ve been using alcohol or other drugs to make myself feel better”). The Brief COPE consisted of 11 items, including three items for problem-focused coping, two items for adaptive emotion-focused coping, and six items for maladaptive emotion-focused coping. Two items that best fit the pandemic situation to measure adaptive emotion-focused coping were chosen, including “I’ve been looking for something good in what is happening” and “I’ve been accepting the reality of the fact which has happened.” Participants were directed to rate their coping during the peak time of COVID-19, ranging from 1 (none) to 5 (always). Cronbach’s α for the measure of coping was 0.794 in the present study. Cronbach’s α for problem-focused coping, adaptive emotion-focused coping, and maladaptive emotion-focused coping were 0.606, 0.823, and 0.772, respectively.

2.2.2. Perceived Stress

The measure for perceived stress was adapted from the Depression Anxiety Stress Scales [ 29 ]. The sample items were statements such as “Because of COVID-19, I find it difficult to relax.” Participants rated their perceived stress during the peak time of COVID-19, ranging from 1 (strongly disagree) to 5 (strongly agree). The scale consisted of seven items. Cronbach’s α for perceived stress was 0.905 in the present study.

2.2.3. Psychological Distress

We measured psychological distress using the Chinese version of the 10-item Kessler Scale [ 30 ], which was adapted from Kessler et al. [ 31 ]. The scale consisted of 10 items. The sample items were statements such as “I felt so sad that nothing could cheer me up.” Participants were asked to rate their relatedness to presented factors during the peak time of COVID-19, ranging from 1 (strongly disagree) to 5 (strongly agree). Cronbach’s α for psychological distress was 0.959 in the present study.

2.3. Data Analysis

We used SPSS 19.0 (IBM Corp., Armonk, N.Y., USA) to provide descriptive analyses of the variables, including the means, standard deviations, and Pearson correlations. Mplus 7.1 was used to examine the hypothetical model. We used maximum likelihood (ML) to handle the missing data. We used chi-square values (χ 2 ), the comparative fit index (CFI), the Tucker– Lewis fit index (TLI), the root-mean-square error of approximation (RMSEA), and the standardized root-mean-square residual (SRMR) to evaluate the models. In general, an acceptable model fit is indicated by CFI and TLI greater than 0.9 and RMSEA and SRMR less than 0.08.

3.1. Descriptive Statistics and Correlations

This study is all subjective self-reported data. To the validity of the results, we conducted a common method bias test. Harman’s single factor test result showed that the model fit was: χ 2 = 4275.297, CFI = 0.614, TLI = 0.583, RMSEA = 0.000, SRMR = 0.128. This model was unsatisfactory. Thus, this study did not have serious common method bias. We provide the means, standard deviations, and correlation coefficient in Table 1 . Three coping styles, perceived stress, and psychological distress were correlated with each other (r ranging from 0.093 to 0.595). Problem-focused coping was positively correlated with perceived stress and psychological distress. Adaptive emotion-focused coping was negatively correlated with perceived stress and psychological distress. Maladaptive emotion-focused coping was positively correlated with perceived stress and psychological distress.

Means, Standard Deviations, and Correlations Among the Variables.

Note. Gender (1 = male, 2 = female). * p < 0.05. ** p < 0.01. *** p < 0.001. M = Means; SD = Standard Deviations.

3.2. Examination of the Mediation Model

A multiple model (see Figure 1 ) with the three coping styles as independent variables, perceived stress as the mediator, and psychological distress as the dependent variable was established. The SEM results of the mediation model showed an acceptable model fit: χ 2 /df = 3.337, CFI = 0.923, TLI = 0.913, RMSEA = 0.069, SRMR = 0.077. As shown in Figure 1 , maladaptive emotion-focused coping directly and significantly predicted psychological distress. Maladaptive emotion-focused coping positively predicted perceived stress, which in turn positively predicted psychological distress. Similarly, problem-focused coping positively predicted perceived stress, which in turn positively predicted psychological distress. In addition, adaptive emotion-focused coping negatively predicted perceived stress, which in turn positively predicted psychological distress. More importantly, problem-focused coping and adaptive emotion-focused coping did not directly predict psychological distress. The results indicated a full mediation model: problem-focused coping and adaptive emotion-focused coping affected psychological distress entirely through the mediation path.

Mediation model of the association between different coping styles and psychological distress. Note: all the loadings on latent variables were significant ( p < 0.001). *** p < 0.001. Pro = Problem-focused; Ada = Adaptive Emotion-focused Coping; Mal = Maladaptive Emotion-focused Coping; Per = Perceived Stress; Psy = Psychological Distress.

To further examine whether the indirect effects were significant, we used bias-corrected bootstrap tests derived from 1000 samples. As shown in Table 2 , maladaptive emotion-focused coping positively predicted psychological distress, while problem-focused coping and adaptive emotion-focused coping did not predict psychological distress. Perceived stress significantly mediated the association between the three coping styles—problem-focused coping, adaptive emotion-focused coping and maladaptive emotion-focused coping—and psychological distress.

Bias-corrected bootstrap tests on direct and indirect effects.

4. Discussion

Although previous studies examined the relations between coping styles, psychological distress, and perceived stress in the public, this study examined such relations in the context of the COVID-19 pandemic in Chinese college students in the country where the first case of COVID-19 was officially reported. First, the results showed that three coping styles were all significantly correlated with psychological distress in Chinese college students during the early stage of the COVID-19 pandemic. Adaptive emotion-focused coping was negatively associated with perceived stress and psychological distress. Maladaptive emotion-focused coping was positively associated with perceived stress and distress. These findings concur with those of Kumanova and Karastoyanov [ 16 ], suggesting that individuals who use specific reactive emotion-focused coping strategies more often, such as focusing on emotions, denial, seeking emotional social support, and disengaging, experience more stress.

Second, perceived stress significantly mediated the association between problem-focused, adaptive emotion-focused, and maladaptive emotion-focused coping and psychological distress. According to Lazarus and Folkman [ 9 ], perceived stress is associated with many psychological factors such as one’s feelings about the unpredictability and uncontrollability of a specific life circumstance, such as the COVID-19 outbreak, and confidence in their abilities to problem solve and cope with the difficulties. Research has suggested that perceived stress can be associated with self-efficacy (i.e., belief about one’s capacities to execute behaviors to achieve certain performance attainments) [ 24 , 32 ]. Previous studies have suggested that individuals who perceived a stressful situation as an opportunity or challenge to prove their abilities tended to utilize their coping skills more effectively and be less likely to have negative thoughts [ 25 , 26 ]. Although the COVID-19 pandemic has had an unprecedented impact on the public, individuals are likely to perceive and interpret the presented situations differently and utilize coping strategies differently, which might contribute to different levels of psychological distress.

Third, problem-focused and adaptive emotion-focused coping affected psychological distress entirely through the mediation path. The findings of the current study suggest that problem-focused and adaptive emotion-focused coping did not directly predict psychological distress. The impacts of problem-focused and adaptive emotion-focused coping on psychological distress were through the mediation role of perceived stress in this study. The associated consequences and effects of the COVID-19 pandemic continue to pose a major challenge to the public. Preventive measures and social distancing requirements have been developed and mandated to contain the spread of the virus and are still ongoing in specific regions [ 33 ]. College students have faced a number of challenges, such as sudden closures of university dormitories, cancellation of all in-person instruction and field placements (e.g., practicums and internships), the loss of off-campus jobs that require in-person contact, lack of in-person social support from peers and instructors, and a dramatic reduction in outdoor physical activities [ 34 ]. According to Lazarus [ 35 ], perceived stress is experienced subjectively by an individual, who might identify an imbalance between the demands placed on them and the available resources to deal such demands. While the rapidly changing societal situations associated with COVID-19 may have appeared to be uncontrollable to some participants, others might have perceived the situation differently, and thus might have subjectively experienced different levels of psychological distress. The findings suggest that mental health providers might want to target strategies and resources that could alleviate perceived stress in the individuals when an uncontrollable pandemic such as the COVID-19 occurs. In other words, individuals might not be able to change the external environment in the context of COVID-19 pandemic, but subjectively changing one’s perception and interpretation of a stressful event might help reduce perceived stress.

The literature has linked exposure to acute stress to both short-term or long-term physical and psychological disorders. Cannon [ 36 ] outlined that the human body copes with acute stressors by utilizing emotional and motivational systems. When encountering stressful situations, the human body’s sympathetic nervous system initiates the “fight or flight response,” such as faster heart rate, rapid breathing rate, and excessive sweating. In turn, the parasympathetic responses are diminished to cope with the stressor. Over time, the human body might become exhausted, and such response eventually leads to physical burnout and psychological distress. According to Melamed et al. [ 37 ], when an individual is emotionally exhausted and does not have the resources to cope with encountered stressors, psychological burnout and distress might occur. Thus, perceived stress experienced by an individual might directly dictate the pervasiveness and severity of the psychological distress of the individual.

Fourth, different coping styles appear to have differentiated impacts on mental health. Based on the transactional theory, stress can be viewed as an interactive process between the stressors, such as environmental circumstances that negatively affects one’s well-being, and one’s psychological responses, such as appraisal, adjustment, and coping [ 9 ]. Based on Lazarus and Folkman (1984), one coping strategy is emotion-focused coping. In the present study, maladaptive emotion-focused coping (e.g., refusal, avoidance, escape, use of alcohol) was separated from adaptive emotion-focused coping (e.g., accepting the reality, or looking for positive aspects in life challenges). Maladaptive emotion-focused coping could lead to passive or avoidant coping. In a stressful situation, it is common that individuals resort to avoidant coping in order to reduce the emotional stress elicited by a challenging situation, rather than directly problem solving and handling the stress at the source [ 38 ]. In a situation where individuals feel that they have little control over the situation, they tend to default to avoidant coping [ 39 ]. In the current study, maladaptive emotion-focused coping positively predicted perceived stress, which in turn positively predicted psychological distress. This finding was consistent with Compas et al. [ 40 ], who suggested that maladaptive emotion-focused coping, such as avoidance coping, has been associated with higher levels of psychological distress and more depressive symptoms. In the current study, adaptive emotion-focused coping negatively predicted perceived stress, which in turn positively predicted psychological distress. This finding suggested that the use of positive emotion-focused coping, such as reappraisal and assigning positive meaning to ordinary events, might help buffer against depressed mood [ 41 ] and acute stress [ 42 ]. In other words, when the external event is uncontrollable such as the COVID-19 pandemic, one could resort to focusing on positive aspects of one’s emotion in order to reduce perceived stress, leading to lower level of psychological distress.

In general, active problem-focused coping has been related to lower psychological distress [ 40 , 43 ]. Surprisingly, problem-focused coping in the present study positively predicted perceived stress, which in turn positively predicted psychological stress. Given the unprecedented severity and pervasiveness of the impact of the COVID-19 pandemic, most individuals have never encountered such a global event. Even when individuals attempt problem-solving approaches, they have little control over the rapidly changing situations related to the COVID-19, such as public health policy changes, school closures, losing a job due to business closure, having no access to public facilities, and staying in an isolated environment for a prolonged period due to quarantine policy. During the COVID-19 pandemic, even when individuals engage in active coping and problem solving, they cannot change the global situation, and infection rates in different regions continue to fluctuate. It is plausible that the more individuals actively engage in problem solving related to COVID-19, the more they ruminate and worry about the situation, leading to higher levels of perceived stress and higher levels of reported psychological distress. Gan and colleagues [ 44 ] examined coping strategies by college students in response to SARS-related stressors. The results showed that participants reported using more avoidant coping with SARS-related stressors that, like COVID-19, were uncontrollable. Such findings suggest that individuals’ coping styles during an unprecedented and sudden COVID-19 pandemic might be different from their coping styles during a typical circumstance, and such difference warrants a differential examination.

There are several limitations of this study that should be noted. First, the study was based on self-reported questionnaires, which might produce potential biases, although our factor analysis results did not indicate a serious common method bias. Second, we recruited undergraduate students exclusively from two universities in Beijing. It is likely that those who responded to the survey were the individuals who wanted to have a voice and were interested in such a research topic. These college students represented highly educated young people in a metropolitan area in China where the societal and public health resources are relatively abundant. Because of this sampling, the findings of this study might not be generalizable to a population with lower educational attainment and more vulnerable occupational status, or to those in other geographical areas. Third, the survey was conducted fully online. Researchers were unable to reach individuals who might not have had internet access during the early stages of the COVID-19 outbreak; such individuals might have been more vulnerable, and might have perceived higher levels of stress associated with COVID-19. Fourth, the present study only focused on the relations between psychological distress, perceived stress, and three types of coping. There might other factors such as subclinical symptoms and emotional difficulties that might affect students’ self-reporting. Such factors should be further explored in future studies.

Future researchers are encouraged to examine a more general population in more diverse regions to capture perceived stress and psychological distress in individuals with different levels of educational attainment, different occupational statuses, and in different regions. Future researchers should consider other measures that could better reflect perceived stress and psychological distress in addition to self-reported questionnaires.

5. Conclusions

The present study was to explore the impact of different coping styles on psychological distress during the COVID-19 outbreak among college students in China. The problem-focused and maladaptive emotion-focused coping styles were positively correlated with perceived stress and psychological distress. The maladaptive emotion-focused coping style was negatively correlated with perceived stress and psychological distress. It appears that adaptive, emotion-focused coping could alleviate the mental discomfort associated with the COVID-19 pandemic. The mediating role of perceived stress between the associations of three coping styles and psychological distress found that problem-focused coping and adaptive emotion-focused coping affected psychological distress entirely through the mediation path, in which perceived stress was the mediator. Perceived stress partially mediated the association between maladaptive emotion-focused coping and psychological distress. The findings underscore the importance of perceived stress and provide insights for future intervention. Our findings suggest that mental health service providers might consider providing strategies to help clients reduce their perceived stress. During uncontrollable public health emergencies, strategies and resources that could alleviate one’s perceived stress appear to buffer psychological distress.

Author Contributions

Conceptualization of ideas, Y.D. and X.F.; methodology, X.F.; use of software, X.F.; validation, Y.D., X.F. and R.L.; data analysis, X.F.; implementation of the survey, X.F. and W.H.; funding resources, R.L.; data curation, X.F.; writing—original manuscript draft preparation, Y.D.; writing—editing and revising, J.H.; visualization, Y.D.; supervision, J.W.; project management, R.L.; funding acquisition, R.L. All authors have read and agreed to the published version of the manuscript.

We thank the funding support from the National Social Science Fund of China, grant number 17BSH102 (awarded to Rude Liu).

Institutional Review Board Statement

This project was approved by the Academic Ethics Committee at Beijing Normal University (approval date: 3 December 2017).

Informed Consent Statement

Subjects involved in the study filled out the informed consent.

Data Availability Statement

Conflicts of interest.

The authors declare no conflict of interest.

Publisher’s Note: MDPI stays neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Problem-Focused Coping: 10 Examples and Definition

Dave Cornell (PhD)

Dr. Cornell has worked in education for more than 20 years. His work has involved designing teacher certification for Trinity College in London and in-service training for state governments in the United States. He has trained kindergarten teachers in 8 countries and helped businessmen and women open baby centers and kindergartens in 3 countries.

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Chris Drew (PhD)

This article was peer-reviewed and edited by Chris Drew (PhD). The review process on Helpful Professor involves having a PhD level expert fact check, edit, and contribute to articles. Reviewers ensure all content reflects expert academic consensus and is backed up with reference to academic studies. Dr. Drew has published over 20 academic articles in scholarly journals. He is the former editor of the Journal of Learning Development in Higher Education and holds a PhD in Education from ACU.

Problem-focused coping refers to stress management strategies to deal with stress that involves directly confronting the source of stress to eliminate or decrease its impact.

This can involve developing a more constructive way of interpreting life events, formulating an action plan to build stress management skills, or modifying personal habits.

For example, a person who has a problem-focused coping orientation might write down their key obstacle and develop a list of actionable milestones for overcoming the problem.

Problem-Focused Coping Definition

Lazarus and Folkman (1984) make a distinction between problem-focused and emotion-focused coping :

“a distinction that we believe is of overriding importance, namely, between coping that is directed at managing or altering the problem causing the distress and coping that is directed at regulating emotional response to the problem” (p. 150).

Schoenmakers et al. (2015) defined problem-focused coping as:

“…all the active efforts to manage stressful situations and alter a troubled person-environment relationship to modify or eliminate the sources of stress via individual behavior” (p. 154).

Because stress is so damaging, every year since 2007, the American Psychological Association has commissioned an annual Stress in America survey.

And every year, the survey reveals that a majority of Americans have anxiety regarding numerous dimensions of life, including: concerns about the government, civil liberties , economic conditions, crime and violence, and the nation’s future.

Problem-Focused Coping Examples

• Identifying Sources of Stress: The first step to solving a problem is to know what it is. Therefore, making a list of specific events that create stress will allow a person to take the next step and devise a solution.
• Studying to Reduce Test Anxiety: Committing to studying at least 90-minutes a day during the week prior to an upcoming exam will reduce test anxiety by becoming better prepared.
• Changing Careers: When a person realizes that their job is a major source of stress, they may decide on a career change. Sometimes this can be accomplished right away, or may require returning to school.   
• Changing Social Circles: Spending time with people that are negative can create a lot of stress. So, changing the people in our circle of friends can eliminate a lot of stress from constantly being around so much negativity.  
• Hiring a Public Speaking Coach: Hiring a professional public speaking coach can help a person develop several techniques to improve one’s articulation and persuasiveness, ultimately leading to a more engaging presentation.  
• Changing Unhealthy Eating Habits: Food can have a tremendous impact on how we feel. Consuming healthy food makes the body feel good, which then helps reduce stress.
• Not Working on the Weekends: Feeling stressed and anxious 7 days a week is very destructive. Making a firm rule to now work on Saturday and Sundays will give you a break from the stress of work and keep your mind fresh and ready to go on Monday.
• Time Management: Managing time more efficiently improves productivity. Making a to-do list and prioritizing each task will allow a person to get more done in less time.  
• Going Back to School: Being passed over for promotion year after year can be difficult to endure. Improving one’s educational background can help a person become more qualified for advancement.  
• Learning to Say No: If a major source of stress is due to overwhelming job demands, then an effective strategy to reducing that stress is learning to say no when asked to do extra work.

Case Studies of Problem-Focused Coping    

1. setting boundaries.

Boundaries are rules that define the acceptable and unacceptable behaviors of the people in your life. Setting boundaries is a type of problem-focused self-care that lets others know how you expect to be treated. They can exist in one’s personal or professional relationships.

The first step to setting boundaries is to recognize that you have a right to be treated respectfully and fairly by others.

Second, as Erin Eatough, Ph.D. from BetterUp explains, “spend some time reflecting on the area of your life where you’re looking to set the boundary.” It’s better to start small, but focused on those areas that are important to you.”

Next, communicate your boundaries in a polite, but firm manner. This can be a little tricky.

Letting someone know they have over-stepped and made you feel uncomfortable can create quite the awkward moment.

However, Dr. Abigall Brenner from Psychology Today makes a valid point: “Most people will respect your boundaries when you explain what they are and will expect that you will do the same for them; it’s a two-way street.”

This is one reason it is best to set boundaries early in the relationship.

Finally, remember that setting boundaries is an ongoing exercise. People will come and go into your life, so become comfortable with the idea of setting boundaries. Learn to appreciate how it will help you have better relationships with those around you.

2. Coping Strategies and Loneliness  

Being lonely is a common experience among older adults in many Western countries. For example, according to the National Academies of Sciences, Engineering, and Medicine ( NASEM ), approximately 30% of adults over 45 in the U. S. feel lonely.

To examine how coping strategies might alleviate loneliness, Schoenmakers et al. (2015) conducted face-to-face interviews with over 1,000 adults 61 – 99 years old that had participated in the Longitudinal Aging Study Amsterdam (LASA).

Loneliness was measured and each participant was presented with 4 vignettes that described a person that was feeling lonely.

Participants were asked to indicate yes or no to six coping strategies, such as “Go to places or club meetings to meet people” (problem-focused), or “Keep in mind that other people are lonely as well, or even more lonely” (emotion-focused).

The results indicated that “persistently lonely older adults less frequently considered improving relationships and more frequently considered lowering expectations than their peers who had not experienced loneliness previously” (p. 159).

That is, they did not endorse problem-focused strategies, but did endorse emotion-focused strategies.

The researchers explain that “ongoing loneliness makes people abandon to look at options to improve relationships that are costly in time and energy. But because they still want to do something to alleviate their loneliness, they endorse lowering expectations” (p. 159).

3. Coping Strategies of College Students  

Stress among college students comes from a variety of sources. Of course, demanding courses and exams are prevalent. In addition, coping with the transition from secondary school to young adulthood involves being independent, handling finances, and adjusting to a new social environment . 

Coping strategies include talking to family and friends, leisure activities , and exercising, as well as less constructive activities such as alcohol consumption (Pierceall & Keim, 2007).

Broughman et al. (2009) surveyed 166 college students attending a liberal arts university in Southern California.

The survey included a coping inventory and measure of stress.

“Although college women reported the overall use of emotion-focused coping for stress, college men reported using emotion-focused coping for a greater number of specific stressors. For both women and men college students, problem-focused coping was used less than emotion-focused coping” (p. 93).

4.Marital Satisfaction of Families with Children with Disabilities

Having children creates both stress and joy in marital relations. While many might assume that having a child with a disability would lead to more stress, research over the last 4 decades has produced inconsistent findings ( Stoneman & Gavidia-Payne, 2006).

Stoneman and Gavidia-Payne (2006) surveyed 67 married couples with children with disabilities.

The survey included a measure of marital adjustment, occurrence of psychosocial stressors , and problem-focused coping strategies.

There were several interesting findings:

• “18.6% of the mothers and 22.9% of the fathers in the sample could be classified as maritally discordant” (p. 6). This is similar to percentages found in the general population.
• “Mothers reported significantly more daily hassles than did fathers” (p. 6).
• “Problem-focused coping did not differ by parent gender” (p. 6).
• “Marital adjustment for mothers was higher when mothers’ hassles/stressors were fewer and when fathers used more problem-focused coping strategies” (p. 7).
• “Fathers reported higher marital adjustment when they had fewer hassles and when they utilized more problem-focused coping strategies” (p. 7).

The researchers explain this pattern through a historical cultural lens :

“Women are more positive about their marriages when their husbands have strong problem-focused coping skills; husbands, on the other hand, do not place relevance on their wives problem-focused coping skills as they assess their marital adjustment” (p. 9).

5. Transactional Model of Stress and Coping

The Transactional Model of Stress and Coping was originally proposed by Lazarus and Folkman (1984). The model identifies a process that begins with the perception and interpretation of a life event, and concludes with a reappraisal of the individual’s coping strategy.

Lazarus and Folkman contend that not all stressors will be perceived. If perceived, then the stressor must be interpreted.  This interpretation occurs during Primary Appraisal . If the event is perceived as positive or irrelevant, then no stress will occur.

However, if the event is interpreted as dangerous, then a Secondary Appraisal will occur. The individual assesses if they have sufficient resources to overcome the stressor or not. If the answer is yes, then everything is fine.

If the answer is no, then a coping strategy is activated, which will either be problem-focused or emotion-focused.

After the coping strategy has been implemented, a Reappraisal of the situation will ensue and the process may be started all over again.

Problem-focused coping is when an individual engages in behavior to resolve a stressful situation. This can involve changing one’s situation, building skills, or other actions that are directly focused on addressing the root cause of the problem.

Research has shown that college students, married couples with and without children with disabilities, and the elderly experiencing loneliness, will engage in a combination of problem-focused and emotion-focused coping strategies.

The Transactional Model of Stress and Coping identifies the steps that individuals engage when encountering stressful life events.

Because stress is so prevalent in modern life, and is linked to major health conditions, it is a good idea to incorporate both problem- and emotion-focused coping strategies in one’s daily routine.

Brougham, R. R., Zail, C. M., Mendoza, C. M., & Miller, J. R. (2009). Stress, sex differences, and coping strategies among college students. Current Psychology, 28 , 85-97. doi: https://doi.org/10.1007/s12144-009-9047-0

Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. New York: Springer Publishing.

National Academies of Sciences, Engineering, and Medicine. 2020. Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System . Washington, DC: The National Academies Press. https://doi.org/10.17226/25663 .

Pierceall, E. A., & Keim, M. C. (2007). Stress and coping strategies among community college students. Community College Journal of Research and Practice, 31 (9), 703-712. doi: https://doi.org/10.1080/10668920600866579

Schoenmakers, E., van Tilburg, T., & Fokkema, T. (2015). Problem-focused and emotion-focused coping options and loneliness: How are they related? European Journal of Ageing, 12 , 153-161. doi: https://doi.org/10.1007%2Fs10433-015-0336-1

Stoneman, Z., & Gavidia-Payne, S. (2006). Marital adjustment in families of young children with disabilities: Associations with daily hassles and problem-focused coping. American Journal on Mental Retardation, 111 (1), 1-14. doi: https://doi.org/10.1352/0895-8017(2006)111[1:MAIFOY]2.0.CO;2

Appendix: Image Description

The image with alt text “graphical representation of the transactional model of stress” depicts a flow chart starting with “life event”. The next step is “perceptual process (event perceived/not perceived)”. If an event is perceived, we move on to the “primary appraisal (interpretation of perceived event)” step. Three options are presented: positive event, dangerous event, and irrelevant event. If it is perceived as a dangerous event, we move onto “secondary appraisal (analysis of available resources)”. Two options are presented: insufficient resources and sufficient resources. If insufficient resources are identified, we move onto the “stress coping strategy” step. The two options are problem-fcused and emotion-focused. The final step is reappraisal, where we apprause is the stragey was successful or failed. This flow chart is based on Lazarus and Folkman (1984).

• Dave Cornell (PhD) https://helpfulprofessor.com/author/dave-cornell-phd/ 23 Achieved Status Examples
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• Dave Cornell (PhD) https://helpfulprofessor.com/author/dave-cornell-phd/ 18 Adaptive Behavior Examples

• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 23 Achieved Status Examples
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• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 25 Defense Mechanisms Examples
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 15 Theory of Planned Behavior Examples

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Problem-Focused Coping: How and When to Use It to Deal with Hardships

• Post author: Sherrie Hurd, A.A.
• Post published: September 4, 2018
• Reading time: 6 mins read
• Post category: Personal Development / Self-Improvement

There are three ways to deal with problems: emotion, appraisal, and problem-focused coping. Let’s take a look at problem-focused coping and when it should be used.

I hate when life throws a curveball, don’t you? Well, when problems occur, it makes sense to tackle that problem as soon as possible. After all, it’s the peace, joy, and love of life that we crave. So, among the three ways to handle problems, we want to understand how problem-focused coping works, and when it should be used. Because it’s problem-focused coping that gets to the root of the situation .

How to use problem-focused coping

It’s simple, really. Problem-focused coping basically hands you the facts and lets you approach the problem head-on. It bypasses all the emotion and analyzation and gets straight to the point . It’s easy to learn this type of problem-solving and it’s quite effective when used correctly. Here’s how to use this coping strategy.

1. Face the problem

The first thing you have to do is face the situation . Facing the situation helps you to see the truth and create a solution with the truth in mind. It’s simply amazing how the bold facts can mold how we fix a problem. It takes bravery to do this, but when it’s done, you may experience a freedom like never before. After all, the source of the problem is now gone.

2. Reassure yourself

Remember, if you are going to use the problem-focused coping strategy, you must be aware that others may try to criticise you and  damage your self-esteem . You must be strong if you use the direct approach, and you must be able to look the source of your stress in the eye and continue to do what it takes to get rid of the problem. Always reassure yourself of your worth when removing unwanted stressors.

3. Remove the problem

Then, you take action . You have to remove the source of your stress if you’re going to use problem-focused coping. Being able to remove the root of the problem eliminates negative situations that could arise from tolerating things the way they are. Not being able to remove the problem means the issues will more than likely remain, and soon enough, you will be unhappy again.

Also, not removing the problem can lead to manipulation because you have made a statement with your non-action. When you don’t stop someone from causing problems, then they will always do it again, and they will act much worse the next time.

When to use problem-focused coping strategies

Well, the truth is, you cannot always use problem-focused coping. There are times when getting rid of the problem just won’t work . That’s when you will need to use either appraisal or emotion-focused coping . For now, however, we will look at when it’s appropriate to use our strong-willed method.

Abusive situations

Problem-focused coping must be used when abuse is present. During abusive situations, there is no better resolution than to remove the stressor from your life. No, it might not be easy to remove an abusive parent from your life, but it’s possible. Abusive situations rarely work themselves out, so it’s important to face these things and get rid of them as soon as possible.

To improve your health

If you’re in a relationship that’s less than perfect , you may have started having problems. You could even be in the wrong union. If the relationship is not meant to be, your health will start to reflect that fact. That’s when problem-focused coping may be useful.

Unfortunately, your partner is the stressor and your partner may need to go. But before you kick your boyfriend to the curb, make sure this is the real reason for your health problems. If not, it could be something totally unrelated. You have to learn how to differentiate between the two.

Negativity is compounded

If you’ve noticed misfortune falling upon your head on a “more than” regular basis, then it could be time for problem-focused coping.

For instance, if you keep having bad luck at your job, then maybe you’re in the wrong place , to begin with. It could be time to get rid of the job you have now and focus on finding a more suitable profession. It also works this way with intimate relationships as well. You will know it’s time for problem-focused coping when nothing ever goes right.

When things get complicated

During times of chaos, you may want to reason out problems or appraise them in search of value, but you might be wasting your time . When things get complicated it’s best to utilize a simple approach and get rid of what’s causing the uproar. Never place an emotional solution over a complicated problem. The bandage will not fit.

It’s the simplest and cleanest solution

The thing with problem-focused coping is that it’s simple . You take the source of your problem and you do away with it. The death of a loved one cannot be fixed in this manner, no, but so many other things can be.

The most important thing to remember is this: Always keep your head up and stand strong in your decision-making process . Whether you take something out of your life or simply change the way you see it, it’s up to you. Just make sure you go fearlessly into whatever issue you may have.

I wish you the best.

References :

• https://www.tandfonline.com
• https://www.ncbi.nlm.nih.gov

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This Post Has 4 Comments

There is an old theorem called Occam’s Razor. In essence , it says that the simplest solution is usually the best. Your choice of solutions should also contain the fewest assumptions. Generally you will arrive at the right coarse of action.

Thank you, Gary. That is a wonderful way to look at problems. I am guilty of making assumptions so much of the time. Most of this comes from carrying baggage from past relationships and things of that nature. I am a work in progress in this area. I will try and remember, the next time a problem arises, that I should have more of an open mind and take things more at face value. I think my problem is also overthinking.

what is appraisal and how to use it?

Hello, Fintan.

Utilizing appraisal is much like finding anything of use out of your problem. You take a step back and try to see the problem from another perspective and then try to see if there is anything good coming from the situation. Every problem teaches us something. We just have to try our best to take away the most beneficial parts from what has happened.

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5 Emotion-Focused Coping Techniques for Stress Relief

Cognitive distortions, positive thinking.

Stress management techniques can fall into two categories: problem-focused coping and emotion-focused coping. Basically speaking, problem-focused (or solution-focused) coping strategies aim to eliminate sources of stress or work with the stressors themselves.

Meanwhile, emotion-focused coping techniques aid you in becoming less emotionally reactive to the stressors you face. They alter the way you experience these situations so they impact you differently.

Emotion-focused coping focuses on regulating negative emotional reactions to stress such as anxiety, fear, sadness, and anger. This type of coping may be useful when a stressor is something that you cannot change.

Many people think mainly of solution-focused coping strategies as the best way to manage stress. Cutting out the things that seem to cause us stress means we don't need to learn how to alter our responses to any stressors—there will be none left in our lives!

However, it's not entirely possible to cut all stress out of our lives. Some factors in our jobs, our relationships, or our lifestyles are simply prone to creating challenges. In fact, it wouldn't be entirely healthy to eliminate all stressors even if we could; a certain amount of stress is healthy .

Benefits of Emotion-Focused Coping

This is part of why emotion-focused coping can be quite valuable—shifting how we experience potential stressors in our lives can reduce their negative impact. Some key benefits of emotion-focused coping include:

• You don't have to wait to find relief : With emotion-focused coping, we don't need to wait for our lives to change or work on changing the inevitable. We can simply find ways to accept what we face right now, and not let it bother us.
• It reduces chronic stress : This can cut down on chronic stress , as it gives the body a chance to recover from what might otherwise be too-high levels of stress.
• It can improve decision-making : It allows us to think more clearly and access solutions that may not be available if we are feeling overwhelmed. Because stressed people do not always make the most effective decisions, emotion-focused coping can be a strategy to get into a better frame of mind before working on problem-focused techniques.

Emotion-focused coping can help with both emotions and solutions. And the two types of coping strategies work well together in this way. While problem-focused strategies need to fit well with the specific stressors they are addressing, emotion-focused coping techniques work well with most stressors and need only fit the individual needs of the person using them.

Finding the right emotion-focused coping strategies for your lifestyle and personality can provide you with a vital tool for overall stress relief and can enable you to achieve greater physical and emotional health.  

Meditation is an ancient practice that involves focusing attention and increasing awareness. It can have a number of psychological benefits , and research has shown that even brief meditation sessions can help improve emotional processing.

Meditation can help you to separate yourself from your thoughts as you react to stress. This allows you to stand back and choose a response rather than react out of panic or fear.

Meditation also allows you to relax your body, which can reverse your stress response as well. Those who practice meditation tend to be less reactive to stress, too, so meditation is well worth the effort it takes to practice.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares some techniques that can help you relax.

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Journaling allows you to manage emotions in several ways. It can provide an emotional outlet for stressful feelings. It also can enable you to brainstorm solutions to problems you face.

Journaling also helps you to cultivate more positive feelings, which can help you to feel less stressed. It also brings other benefits for wellness and stress management , making it a great emotion-focused coping technique.

Research has found that positive-affect journaling, a type of expressive writing that involves using journaling prompts to elicit positive feelings, has a beneficial effect on emotion-focused self-regulation.

Cognitive reframing is a strategy that can be used to change how people experience events. For example, rather than thinking of something as stressful, reframing can help you shift your perspective and see it differently.

In order to reframe stressful thinking, you should:

• Notice your thoughts : Being more aware of your thinking can help you become more aware of how your thought patterns influence your emotions.
• Challenge your thoughts : Instead of accepting negative thoughts as facts, actively challenge them. Are they true? Are there other ways of looking at the problem? 
• Replace negative thoughts : Once you've challenged your thoughts, actively replace them with something more positive and helpful. 

This technique allows you to shift the way you see a problem, which can actually make the difference between whether or not you feel stressed by facing it.

Reframing techniques aren't about "tricking yourself out of being stressed," or pretending your stressors don't exist; reframing is more about seeing solutions, benefits, and new perspectives.

Cognitive distortions are irrational thinking patterns that can increase stress, lead to poor decisions, and lead to negative thinking. For example, emotional reasoning is a type of cognitive distortion that causes people to draw conclusions based on feelings instead of facts. This can cause people to act irrationally and make it more difficult to solve problems.

Recognizing the way the mind alters what you see, including what you tell yourself about what you are experiencing, and the ways in which you may unknowingly contribute to your own problems, can allow us to change these patterns.

Become aware of common cognitive distortions, and you'll be able to catch yourself when you do this, and will be able to recognize and understand when others may be doing it as well.

Being an optimist involves specific ways of perceiving problems—ways that maximize your power in a situation, and keep you in touch with your options. Both of these things can reduce your experience of stress, and help you to feel empowered in situations that might otherwise overwhelm you.

Positive thinking can have a number of benefits, including acting as a buffer against life's stresses. When you see things in a more positive light, you are better able to make decisions without responding from a place of fear or anxiety.

One study found that actively replacing thoughts with more positive ones could reduce pathological worry in people with generalized anxiety disorder. Researchers have also found that focusing on positive emotions can reduce symptom severity in people who have emotional problems.

A Word From Verywell

Not all problems can be solved. You can't change someone else's behavior and you can't undo a health diagnosis. But, you can change how you feel about the problem. Experiment with different emotion-focused coping strategies to discover which ones reduce your distress and help you feel better.

Amnie AG. Emerging themes in coping with lifetime stress and implication for stress management education . SAGE Open Med . 2018;6:2050312118782545. doi:10.1177/2050312118782545

Kristofferzon ML, Engström M, Nilsson A. Coping mediates the relationship between sense of coherence and mental quality of life in patients with chronic illness: a cross-sectional study . Qual Life Res . 2018 Jul;27(7):1855-1863. doi:10.1007/s11136-018-1845-0

Juth V, Dickerson SS, Zoccola PM, Lam S. Understanding the utility of emotional approach coping: evidence from a laboratory stressor and daily life . Anxiety Stress Coping . 2015;28(1):50-70. doi:10.1080/10615806.2014.921912

Wu R, Liu LL, Zhu H, Su WJ, Cao ZY, Zhong SY, Liu XH, Jiang CL. Brief mindfulness meditation improves emotion processing . Front Neurosci . 2019;13:1074. doi:10.3389/fnins.2019.01074

Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: a preliminary randomized controlled trial . JMIR Ment Health . 2018;5(4):e11290. doi:10.2196/11290

Clark DA.  Cognitive restructuring . In: Hofmann SG, Dozois D, eds.  The Wiley Handbook for Cognitive Behavioral Therapy, First Edition . John Wiley & Sons, Ltd. doi:10.1002/9781118528563.wbcbt02

Rnic K, Dozois DJ, Martin RA. Cognitive distortions, humor styles, and depression . Eur J Psychol . 2016;12(3):348-62. doi: 10.5964/ejop.v12i3.1118

Eagleson C, Hayes S, Mathews A, Perman G, Hirsch CR. The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder . Behav Res Ther . 2016;78:13-8. doi:10.1016/j.brat.2015.12.017

Sewart AR, Zbozinek TD, Hammen C, Zinbarg RE, Mineka S, Craske MG. Positive affect as a buffer between chronic stress and symptom severity of emotional disorders . Clin Psychol Sci. 2019;7(5):914-927. doi:10.1177/2167702619834576

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

9 Problem-Based Coping Techniques to Help Your Mental Health

We often push our internal struggles to the wayside. Unhealthy coping techniques are often used. Those that struggle with anxiety and depression often push away their feelings and thoughts—delaying much-needed healing.

Don't push away those feelings anymore! Learn how to get to the root of mental health struggles like anxiety and depression with these problem-focused coping techniques.  

What are coping techniques?

Coping techniques (or coping skills) are ways an individual can solve or tolerate stressful problems.

There are many different types of coping techniques, such as self-care, distraction, creativity, being social, taking action, mindfulness, and more.  

Problem vs. Emotion-Focused Coping Techniques

When your mental health needs a boost, you have two sets of coping skills to choose from: problem-focused and emotion-focused.

Problem-focused coping skills go to the root of the problem. They address what is causing you distress by changing your situation.

For instance, if you have a toothache and it is causing you stress, it is best to use a problem-focused coping technique to get to the root of the problem—go to the dentist! Soothing yourself by doing yoga or journaling won't make your stress go away.

Emotion-focusing coping techniques are great for when the thing that is causing you to stress is outside your control, or you are not willing to change the immediate situation.

If you are grieving the death of a loved one, emotion-focused coping techniques would be more appropriate.

Sometimes, you can use a combination of both techniques! For instance, if you have a big project at work to complete, take care of yourself with emotion-based coping techniques while you are off the clock, and use problem-based coping techniques while you are on the clock. Sometimes, the best thing you can do for yourself is bite the bullet and take action on the problem itself—or ask someone for help!

If you're looking for some quick ways to reduce stress right now with emotion-focused coping techniques, read our article on Stress Management Tools and Techniques . This article is jam-packed with emotion-focused coping skills that provide temporary relief. These two articles together will give you some great tools to face stress and mental health struggles!

As always, consult a professional first. This article should not take the place of professional mental health support.

9 Problem-Focused Coping Techniques (With Examples)

Looking for coping skills for anxiety and depression? Here are 9 positive coping skills to keep in mind.

1. Ask for support

Finding a support system can be a struggle. Try reaching out to your religious organization and find small groups. Talk to people you trust—like friends, family, mentors, or your significant other.

It is so important to talk to others about what you are going through. Otherwise, you can end up staying in your own bubble and stewing. You don't have to give all the gory details, especially at first. Just throw out that you need some support.

Call a trusted friend and ask if it would be okay to confide in them.

2. Set boundaries

Setting healthy boundaries is one of the best problem-based coping techniques out there. There are tons of books, podcasts, and other resources on creating healthy boundaries. Talk to a therapist about it.

Boundaries are meant to protect you. For example, if a friend keeps gossiping around you and it makes you feel uncomfortable, ask your friend politely to not gossip while you are around. Frame it as " I feel uncomfortable when you talk about my friend in that way."

Boundaries are one of the keys to healthy relationships. Just because you love someone or are close to them doesn't mean you can't speak up for yourself.

3. Leave unhealthy situations

Sometimes boundaries aren't enough—you may need to leave the situation altogether. This can apply to a dating relationship, for instance, or even a job.

If your job is stressing you out so much that is it making it hard to connect with your loved ones or take care of yourself (and there is no end in sight), you may want to consider leaving the job altogether. Seek the support of others during these times as well—it can be really hard to disconnect, even from things that are causing you a lot of pain.

4. Time management and prioritization

This is a great problem-focused coping strategy for those that are struggling with work or chores. Write down what you have to do. Prioritize them. Pick 3 to tackle today. Create a schedule for the week. Don't overcommit.

Use a calendar. Block out your time. The key is to get everything written down so it isn't floating around in your head!

5. Tackle the problem

This coping technique isn't used enough! If the stressor is a tangible problem that needs to be solved—like a broken air conditioner, a project at work, or a messy house—sometimes the best thing is to just get it done!

6. Talk to a counselor

Anybody can benefit from therapy. A therapist will help you build coping skills that are best for your specific situation. Your therapist isn't there to judge you—they are there to help.

This is a great option if you don't feel comfortable talking to anyone in your circle.

7. Eliminate what you don't need

Simplify your life, à la Maria Condo. This can be reducing clutter in your home and embracing minimalism or stepping back from responsibilities you have in your life that take up too much time and stress.  

It is good to say no sometimes!

8. Challenge false beliefs

This is a classic CBT coping technique.

If you find yourself thinking things like, "I'm not good enough", "I can't do this", or "I am a failure", focus on changing the thought. Replace that thought with something that is true and choose to change your belief.

For instance, if your parents really pushed that you get straight A's in school, you may be prone to overworking and chronic overachieving as an adult. Whenever you receive criticism, you might think, "I am a failure". Change the thought by making a statement to yourself: "I am not a failure. I did a great job on this project at work recently. And I keep getting promoted. I am not a failure—I do good work and have achieved a lot."

A therapist can help you through the process of changing your thoughts.

9. Lower your expectations

This includes the expectations you have for yourself and for others.

Perfectionism is impossible to achieve—accept that. Lowering your expectations can protect you from unnecessary disappointment.

Don't go full-blown pessimist, though—have healthy expectations.

Unhealthy Coping Skills

Unhealthy coping techniques worsen mental health and stress in the long run. Here are 3 common unhealthy coping skills to avoid:

It may be cathartic in the moment but talking about your negative feelings and situation repeatedly can keep you stuck in a negative cycle. This doesn't mean you shouldn't talk to anyone about your struggles—getting a different perspective, empathy, and simply getting it out for a bit is healthy and can help propel you towards a solution.

2. Overdoing it

Overeating, overdrinking, oversleeping, overexerting, overspending... these are all about seeking pleasure to cope with problems. These unhealthy coping skills don't get to the root of the problem, and often only make you feel worse in the end.

Have an accountability partner to help you stay on track. And prevent yourself from being tempted. If you are prone to overspend, for instance, cut up your credit card and stick to cash or your checking account. Set limits on yourself.

You can also underdo it. The key is to find balance.

3. Avoidance and denial

This includes avoiding the problem itself or avoiding support from others. Some people do this by overworking. Others avoid their work as much as they can. Some don't talk to others about their struggles.

We all need other people. Find a good support system you can lean on. Undoubtedly, someone else out there has been in a situation similar to yours.

Try to get to know yourself better. Figure out which coping techniques—emotional and problem-focused—help you the best and in which situations. Keep track of these things and refer to your notes whenever you need to cope.

A great start is to set an appointment with a therapist. They can walk alongside you on your mental health journey!

How Nivati Can Help You Cope

Nivati is all about giving people the tools they need to take care of themselves. Gain access to counselors from all over the world from a variety of backgrounds that will help you build healthy coping techniques. Tell your employer about Nivati today!  

By participating in/reading the service/website/blog/email series on this website, you acknowledge that this is a personal website/blog and is for informational purposes and should not be seen as mental health care advice. You should consult with a licensed professional before you rely on this website/blog’s information. All things written on this website should not be seen as therapy treatment and should not take place of therapy or any other health care or mental health advice. Always seek the advice of a mental health care professional or physician. The content on this blog is not meant to and does not substitute for professional medical advice, diagnosis, or treatment.

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