Coping with Stress
do we mean by coping
with stress means being able to deal
with the demands that life throws at us. To cope with stress we need to
make conscious efforts to gather sufficient resources to meet these
The coping response mainly
depends upon what a person believes and practices. It is an ongoing
There are 3 stages of coping behavior in stressful events:
Primary Appraisal - This is
the initial reaction to any stressful event. The pros and cons of the
challenge is weighed in the conscious and subconscious levels and the
perceived level of threat is ascertained. If no threat is perceived, the
coping response is stopped at this stage.
Secondary Appraisal - This
is the next stage when the person takes stock of the resources he or she
has to overcome the threat. The assessment will be influenced by previous
similar experiences: how these were handled and the effects of such
situations. If the person feels that the threat is beyond his/her control,
then distress occurs.
Coping- This is the action stage when the most appropriate plan of
action is carried out to meet the challenge the stressor has created.
The most effective technique
for Positive Coping Response in Stress:
There are 2 steps for Coping with Stress
Step 1: Keep a Stress Diary!
Keeping a stress diary is the
vital thing during the 3 stages of coping response.
Write down each stressful event
What was the source of the
What was your initial reaction?
How did your body respond?
How did your mind respond?
You can make columns and rows
for each and prepare the diary.
Step 2: Assess Your Coping Response
What was the stressor?
How did the stressor affect you?
Was it threatening?
Or did you feel you could cope with it?
Your External Resources to meet the
Your Internal Resources to meet the
Exactly how did you cope?
What was the plan of action?
Results of the Coping Behavior
What were the effects of your coping
Did it achieve the goals?
Analysis of Your Coping Behavior
Up to what percentage were you successful ?
What were the drawbacks?
How could you have improved?
Additional precautions for future coping in
Also keep a list of your resources to meet future challenges.