3E - Strategies for coping with stress and improving mental wellbeing

Question 1

Effectively coping with stress 

Answer 1

• To effectively cope with different stressors, an individual must be able to assess the needs of each stressor and respond accordingly.
• Two components of effective coping include the ability to exhibit context-specific effectiveness and coping flexibility.
• It is an attempt to manage the demands of a stressor in an effective way.
• These attempts usually involve one or more coping strategies

Question 2

define coping strategies

Answer 2

a method that we use to manage or reduce the stress produced by a stressor (the ways that people deal with stress)

Question 3

define coping

Answer 3

the process of dealing with stress

Question 4

define mental wellbeing

Answer 4

an individual’s current state of mind, including their ability to think, process information, and regulate emotions

Question 5

Coping strategies include:

Answer 5

• Context-specific effectiveness
• Coping flexibility
• Approach strategies
• Avoidance strategies

Question 6

define context-specific effectiveness

Answer 6

when the coping strategy or mechanism used is appropriate for the unique demands of the stressor

Question 7

context-specific effectiveness explanation

Answer 7

• The ability to reduce and eliminate stress efficiently and effectively is important to maintain an individual’s mental wellbeing.
• The best coping mechanisms depend not only on the type of stress experienced, but also on situational factors such as the individual’s unique personality and needs, and the environment surrounding the stressor.
• Therefore it is ideal to use a coping strategy that takes into account a range of these contextual factors, rather than using a one-size-fits-all approach

Question 8

define Coping flexibility

Answer 8

an individual’s ability to adjust or change their coping strategies depending on the unique and changing demands of a stressor

Question 9

Coping flexibility explanation

Answer 9

• Someone’s first choice of coping strategy may no longer be the most effective if something about the individual, environment, or stressor changes, or if one’s initial choice of strategy hasn’t provided any relief.
• Coping flexibility is demonstrated when a person can change their coping strategies in situations like these
• richer coping flexibility produces more adaptive outcomes caused by stress responses, such as reduced psychological and physical dysfunction

Question 10

Coping flexibility includes being able to:

Answer 10

• recognise whether the use of a coping strategy is appropriate for a specific situation
• select a coping strategy that suits the circumstances of the situation
• recognise when the coping strategy being used is ineffective
• stop using an ineffective coping strategy
• implement an alternative, more effective coping strategy

Question 11

define context-specific effectiveness

Answer 11

when a coping strategy matches or is appropriate to the stressful situation

Question 12

context-specific effectiveness explanation

Answer 12

• considers whether a coping strategy is effective from aspects of the situation such as the physical environment, the stressor itself and the individual involved.
• In any given situation, for a coping strategy to be successful, it must match the specific demands of the stressor and be suited to the relevant personal characteristics of the individual involved, such as their personality, knowledge or skills

Question 13

Two different categories of coping strategies:

Answer 13

• approach strategies
• avoidance strategies

Question 14

define approach strategies

Answer 14

an effort to confront a stressor and deal directly with it and its effects

Question 15

approach strategies explanation

Answer 15

• These strategies actively target the stressor in practical ways. They are designed to minimise the stressor to make it tolerable.
• They are the most effective way of coping with stress
• Activity is focused towards the stressor, its causes and a solution that will address the underlying problem, issue or concern and minimise or eliminate its impact.
• These include strategies that involve engagement with the stressor.

Question 16

Examples of approach strategies are:

Answer 16

• seeking advice from an expert such as a counsellor or psychologist
• talking through your problems with a friend or family member for a different perspective
• accepting responsibility for a problem or reframing a situation to recognise the positive aspects rather than focusing on the negative aspects
• developing a plan to increase your sense of control around an issue

Question 17

define avoidance strategies

Answer 17

an effort to avoid a stressor and not deal directly with it and its effects

Question 18

avoidance strategies explanation

Answer 18

• They are maladaptive because they involve changing your behaviour to avoid thinking about, feeling or doing difficult things.
• They tend to take your focus away from the stressor, and you do not confront the stressor and its causes.
• Avoidance strategies are usually temporarily beneficial because they relieve stress in the short term.
• However, in the long term the source of the stress will still be there, and using avoidance may make your situation worse

Question 19

Examples of avoidance strategies are:

Answer 19

• procrastination
• napping or oversleeping
• substance use or abuse
• denial
• use of distractions such as television or computer games

Question 20

Exercise as an avoidance coping strategy

Answer 20

• it is usually planned and performed to improve or maintain your physical condition
• Being physically active can reduce the risk of serious diseases or illnesses, including those associated with chronic stress, such as cardiovascular disease, stroke and cancer.
• The benefits are wide ranging – physical health and mental wellbeing improve, as does our overall sense of wellbeing

Question 21

benefits of excercise

Answer 21

• It increases the efficiency of the cardiovascular system and increases strength, flexibility and stamina for encountering future stressors
• There are short-term psychological benefits during or immediately after exercising
• It can provide an opportunity for distraction or ‘time out’ from a stressor