C.4.2.1 Coping strategies: problem-focused, emotion-focused, and avoidance-focused approaches Notes

Coping with Stress: Strategies for Managing Psychological Strain

What is Stress and How Does It Affect Us?

1. Stress is the body’s psychological and physiological response to a perceived challenge or threat.
2. A stressor is any event or situation that triggers this response. Interestingly, stress can be both positive (eustress) and negative (distress). For example:
   1. Positive stress: Feeling energized and motivated by an upcoming opportunity, like a championship game.
   2. Negative stress: Feeling overwhelmed by the fear of underperforming in a competition or failing an exam.
   3. The way you interpret and respond to stressors is key to managing stress effectively. This is where coping strategies come into play.

Coping

1. Coping involves thoughts and/or behavior
   1. Thoughts related to coping can be studied through self-reports, such as think-aloud protocols, retrospective questionnaires, or interviews.
   2. Techniques like video prompts may enhance recall accuracy.
2. Coping can be in response to internal and external demands
   1. Internal stressors include self-doubt, injuries, fatigue, and distractions.
   2. External stressors may come from external circumstances but are not always obvious.
3. Perception of demand and resources varies among individuals
   1. Individuals assess stress levels based on their confidence in their skills and abilities (self-efficacy).
   2. This perception is subjective and may differ from reality or external expectations.
4. Coping is about making efforts to manage stress
   1. Success of coping is not always measured by the outcome but by the effort put into managing stress.
   2. Researchers focus on what people do to cope and the effectiveness of different coping strategies.

Coping Strategies: Problem-Focused, Emotion-Focused, and Avoidance-Focused

1. Coping strategies are the methods individuals use to manage stress. These strategies can be grouped into three main types:
   1. Problem-focused,
   2. Emotion-focused
   3. Avoidance-focused.

Problem-Focused Coping: Tackling the Stressor Directly

1. Problem-focused coping involves addressing the source of stress to reduce or eliminate it.
2. This approach is proactive and often leads to long-term solutions. Examples include:
   1. Problem-solving: Identifying the root cause of stress and finding ways to resolve it.
   2. Removing the source of stress: For instance, delegating tasks to reduce workload.
   3. Information seeking: Gathering knowledge to feel more prepared, such as researching an opponent’s playing style before a match.

Emotion-Focused Coping: Managing Emotional Responses

1. Emotion-focused coping doesn’t change the stressor itself but helps regulate your emotional response to it.
2. This approach is useful when the stressor cannot be easily altered. Examples include:
   1. Relaxation techniques: Deep breathing or progressive muscular relaxation (PMR) to calm the body.
   2. Seeking emotional support: Talking to friends, family, or a coach for reassurance.
   3. Self-talk: Using positive affirmations to shift your mindset.

Avoidance-Focused Coping: Distancing from the Stressor

1. Avoidance-focused coping involves physically or psychologically distancing yourself from the stressor.
2. While this can provide temporary relief, it’s often less effective in the long term. Examples include:
   1. Ignoring the stressor: Pretending the problem doesn’t exist.
   2. Procrastinating: Delaying action on a stressful task.
   3. Quitting: Withdrawing from a situation entirely.

Self-Talk: A Versatile Coping Technique

1. Self-talk is a simple yet powerful coping strategy that can be both problem-focused and emotion-focused.
2. It involves the internal dialogue you have with yourself, which can influence your thoughts, emotions, and actions.

Types of Self-Talk: Positive vs. Negative

1. Positive self-talk: Encouraging and constructive thoughts, such as “I can handle this challenge.”
2. Negative self-talk: Critical or self-defeating thoughts, like “I’m going to fail.”

Practical Mechanisms for Self-Talk

Here are some techniques to make self-talk more effective:

1. Recall positive experiences: Reflect on past successes to boost confidence. For example, “I’ve performed well under pressure before, and I can do it again.”
2. Use acronyms: Create a memorable phrase to guide your thoughts. For instance, “CALM” could stand for “Control, Assess, Learn, Motivate.”
3. Describe physical movements: Use simple words to focus on actions, such as “breathe” or “relax” during a tense moment.

Relaxation Techniques: Regulating Emotional Responses

1. Relaxation techniques are emotion-focused strategies that help reduce physiological and psychological stress.
2. These methods are particularly effective for managing somatic (physical) symptoms of stress, such as a racing heart or tense muscles.

Progressive Muscular Relaxation (PMR)

PMR involves tensing and then relaxing different muscle groups in the body. This technique helps release physical tension and promotes a sense of calm.

Breathing Techniques

1. Controlled breathing can help regulate your heart rate and calm your mind.
2. A common method is diaphragmatic breathing, where you breathe deeply into your abdomen rather than your chest.

Biofeedback

1. Biofeedback uses technology to monitor physiological responses, such as heart rate or muscle tension.
2. By observing these metrics, individuals can learn to control their stress responses more effectively.

Appraisal Theory in Coping with Stress

Appraisal Theory

1. Appraisal refers to how an individual assesses the significance of a potential stressor.
2. The way stress is perceived will determine how it is managed. Richard Lazarus and Susan Folkman developed the Transactional Model of Stress and Coping, which emphasizes the role of appraisal in coping strategies.
   1. Primary Appraisal: The individual evaluates whether the situation is threatening, harmful, or challenging.
   2. Secondary Appraisal: The individual assesses their resources (skills, support) to cope with the stressor. This determines whether they feel they can manage the stressor effectively.

2. Types of Appraisal and Their Impact on Coping

a) Threat Appraisal

1. If a situation is appraised as a threat, the athlete perceives it as something that could harm or negatively affect them, leading to higher stress and anxiety.
2. Response: The athlete may feel helpless or overwhelmed, which can negatively impact performance.
3. Example: An athlete might view a competition as a threat to their self-esteem or career, leading to fear and avoidance behaviors.

b) Challenge Appraisal

1. When a situation is appraised as a challenge, it is seen as an opportunity for growth and development. This type of appraisal promotes a more positive and proactive coping response.
2. Response: The athlete feels energized, focused, and motivated, increasing their likelihood of performing well under pressure.

c) Harmful Appraisal

1. In this case, the individual perceives the stressor as already having caused harm (e.g., an injury or a loss). This often leads to catastrophic thinking and a focus on past failures.
2. Response: The athlete may experience learned helplessness, which negatively impacts future performance.

3. Coping Strategies Based on Appraisal

a) Problem-Focused Coping

1. When to use: When the athlete appraises a situation as a challenge and feels they have control over the outcome.
2. Goal: To manage or alter the stressful situation directly, through planning, problem-solving, or seeking support.

b) Emotion-Focused Coping

1. When to use: When the athlete appraises a situation as a threat or harmful, and feels they cannot change the stressor directly.
2. Goal: To manage the emotional response to the stressor, rather than trying to change the situation.
3. Techniques: Relaxation, positive self-talk, visualization, and mindfulness.

4. The Role of Coping in Performance

a) Adaptive Coping

1. Athletes who reframe stressors as challenges tend to use adaptive coping strategies. These strategies focus on enhancing resilience, improving performance under pressure, and promoting long-term well-being.
2. Benefits: Better emotional regulation, improved focus, and sustained motivation.

b) Maladaptive Coping

1. Athletes who appraise situations as threats may resort to maladaptive coping strategies such as avoidance, denial, or substance use, which can harm performance and mental health.
2. Risks: Increased anxiety, decreased motivation, and lower confidence, leading to a decline in performance.

Choosing the Right Coping Strategy

1. The effectiveness of a coping strategy depends on the nature of the stressor and your circumstances. Here’s a quick guide:
   1. Use problem-focused coping for stressors you can control, like preparing for a test or resolving a conflict.
   2. Use emotion-focused coping for stressors you cannot change, such as dealing with a loss or managing pre-competition nerves.
   3. Use avoidance-focused coping sparingly, as a short-term measure to regain composure or perspective.