Print In the previous article, you have read about the various coping styles and strategies. Below, we will explore the coping strategies of Alina using an example situation. Afterward, you can work on applying these strategies to one of your own situations.
Situation: Alina is in the middle of her exam week, and she has an important exam in two days. She is worried about the remaining time to study. Failing the exam could result in her not passing the academic year. Due to the stress, Alina throws her phone in a corner and starts watching Netflix while eating a bar of chocolate and a big bag of chips, keeping them far out of sight from her study books.
Alina copes with her problems in the following way:
- Avoiding coping: Alina avoids studying by keeping her study materials out of sight and watching Netflix.
- Palliative reaction: Alina finds short-term relaxation through Netflix.
- Palliative reaction: Alina seeks comfort by eating chocolate and chips.
- Passive reaction pattern: Alina isolates herself by throwing her phone aside.
| Active | Passive | |
| Emotion-oriented | – | Eating chocolate and chips |
| Problem-oriented | – | Watching Netflix
Putting phone away Keeping study books out of sight |
Alina’s approach to her problem likely won’t yield a positive outcome. She didn’t study for her exam, increasing the chance of failing the academic year. What else could Alina do in such a situation? We’ll provide you with an example!
Alternative situation: Alina is in the middle of her exam week with an important exam approaching in two days. She’s concerned about the time left to study. If she fails this exam, there’s a chance she won’t progress to the next academic year. Alina decides to go for a short walk and calls her best friend Hanna, who’s in the same program, to discuss her worries and seek study tips. Hanna advises Alina to create a study schedule. Despite remaining tense after the call, Alina is determined to follow the schedule. She accepts the need to study hard, reminding herself of the upcoming vacation after the exam. Alina treats herself with a bar of chocolate, rewarding herself with a piece every half an hour.
- Active approach: Alina calls a friend for advice on studying properly.
- Palliative reaction: Alina goes for a walk to relax.
- Palliative reaction: Alina enjoys chocolate as a reward.
- Looking for social support: Alina discusses her concerns with her friend.
- Expression of emotions: Alina shares her feelings with her friend.
- Active approach: Alina creates a study plan.
- Reassuring thoughts: Alina calms herself by remembering the upcoming vacation.
| Active | Passive | |
| Emotion-oriented | Going for a walk
Find emotional support from Hanna Acceptance of the situation |
Eating chocolate |
| Problem-oriented | Making a plan of action
Find practical support from Hanna |
In the alternative situation, it’s more likely that Alina’s behavior will have positive consequences. She managed to study for the exam and actively coped with her stress by going for a walk. Unlike the passive approach, she tackled her stress head-on.
Sources
https://bsw.ugent.be/VVGP/UCL.pdf
https://encyclopedie.medicinfo.nl/coping/966cc4d99db44e84b4063a8eaa8e639f
https://mentaalbeter.nl/artikelen/copingstijlen-hoe-ga-jij-met-stress-om/
