Review of earlier weeks
Name a distraction strategy you can use
Basically anything
Name the 3 types of coping strategies discussed today
problem-focused, emotion focused, appraisal-focused
True or False: Challenging negative thoughts is a type of appraisal-focused coping.
True
When are emotion-focused coping strategies helpful?
When feeling distressed/overwhelmed/anxious and you want to regulate these feelings
Name one relaxation technique that was covered in social circle
This type of coping focuses on taking action to address the source of stress
Problem-focused
Scenario: You're feeling overwhelmed with work and struggling to find the motivation to get started.
What is an emotion-focused coping strategy you can use?
Self-soothing (E.g. breathing) to help you be in a better space to do work
When are problem-focused coping strategies helpful?
When you can control or change the situation
What is the definition of a coping strategy?
"A coping strategy is a specific approach or method used to manage stress, emotions, or difficult situations in order to reduce negative effects and enhance well-being."
When emotions are overwhelming, this type of coping helps regulate feelings.
Emotion-focused
Scenario: You're feeling overwhelmed with work and struggling to find the motivation to get started.
What is a problem-focused coping strategy you can use?
Make to-do list. Break down task into smaller/easier chunks. Ask for help.
When are appraisal-focused coping strategies helpful?
When your thoughts/negative thinking is making a situation feel worse
Explain the difference between maladaptive and adaptive distraction strategies.
Both can provide immediate relief.
Adaptive distraction strategies are healthy, constructive ways of dealing with stress
Maladaptive distraction strategies are unhealthy or ineffective ways of managing stress or emotions. They may provide short-term relief but can lead to negative consequences over time, such as increased stress, avoidance, or emotional suppression.
This strategy involves shifting your perspective to change how you view a situation
Appraisal-focused
Scenario: You're feeling overwhelmed with work and struggling to find the motivation to get started.
What is an appraisal-focused coping strategy you can use?
Reframe - remind yourself of your intentions for working in the first place (e.g. connect to your values, like working towards bettering your future)
self talk ("I can do hard things")
When are problem-focused coping strategies NOT helpful?
When you do not have control over changing the situation
When your emotional needs are continually not addressed
Describe how grounding techniques help manage overwhelming emotions?
-Tuning into our senses via grounding techniques helps center us + focus on what is happening at the very present vs. letting us get carried away with our overwhelming emotions
Scenario: You are very stressed for a presentation you are expected to do in the near future.
Name a problem-focused coping strategy, an appraisal-focused coping strategy, and an emotion-focused coping strategy you can use to manage this scenario.
Problem-focused:
-get help from someone else (teacher/friend)
-work on the presentation
Emotion-focused:
-breathing techniques to help you manage stress of situation
-distraction tools to help calm feelings of overwhelm
Appraisal-focused:
-Reframe thinking (e.g. challenge negative thoughts)
-Another example: Everyone gets nervous before a presentation, but I can use this energy to stay focused and perform well.
Scenario: You just got out of a very upsetting argument with a friend.
Name a problem-focused coping strategy, an appraisal-focused coping strategy, and an emotion-focused coping strategy you can use to manage this scenario.
Problem focused: Communicate + have open discussion to help resolve issue. If too overwhelmed to have discussion right now, you can journal/write down what you want to discuss
Ask a trusted person on what advice they have for resolving conflict with friend
Appraisal: Reframe and think of your whole relationship in perspective - e.g. conflicts are normal from time-to-time in relationships, and overall your relationship is healthy. Reframe to view this argument as an opportunity for both of you to learn more about each other’s perspectives and improve your communication.
Emotion-focused: Do something to distract yourself from your current emotions
When are emotion-focused coping strategies NOT helpful?
When they are used as a way to avoid addressing the cause of the problem, and this cause is something you that is in your control
When they involve coping strategies that cause more harm than good to yourself (e.g. substance use)