1. TOPIC 7 Coping ability in Various Situation INSTRUCTOR: SITI NOR BINTI YAACOB, PhD. sitinor@upm.edu.my/012-2841844 KEL 2300 - Development of A Resilient Individual DPM-PJJ, F2F 2 17/10/2015

2. Stress has a major impact on mental and physical health. Coping with stress Coping refers to the thoughts and actions we used to deal with a threatening situation. Coping is a very complex process, that varies according to many variables such as the situation, the evaluation of the situation, and the resources available. What is coping? Problem-focused strategy Emotion-focused strategy Two different coping strategies

3. Problem-focused strategy This strategy relies on using active ways to directly tackle the situation that caused the stress: you must concentrate on the problem. Here are the examples: 1.Analyze the situation E.g. Pay attention, avoid taking on more responsibility than you can mange 2.Work harder E.g. Stay up all night to study for an exam 3.Apply what you have already learned to your daily life E.g. You lose your job for the second time – you now know the steps to apply for a new job 4.Talk to a person E.g. Talk directly to your boss to ask an extension to the project that is due in one week

4. Emotion-focused strategy Emotion-focused coping strategies are used to handle feelings of distress, rather than the actual problem situation. You focus on your emotions: 1.Brood E.g. You accept new tasks instead of saying “no”, but you keep complaining and saying it is unfair 2.Imagine/ Magic thinking E.g. You dream about a better financial situation 3.Avoid/ Deny E.g. You avoid everything that is related to this situation or you take drugs and/ or alcohol to escape from this situation 4.Blame E.g. You blame yourself or others for the situation 5.Social support E.g. You talk to your best friend about your concerns

5. Efficient coping strategies Coping strategies are different depending on the situation and the person; here are some good coping strategies. 1.Be positive! E.g. Look at each obstacle you encounter as a learning experience. You may not have done well on your mid-term exam, but that has motivated you to study harder and ace your final exam. 2.Make the choice not to over-react to stressors and deal with them one at a time E.g. Take a few deep breaths and carry on. 3.Take an objective view of your stressor E.g. Is preparing dinner for 12 people really that horrible? 4.Communicate! E.g. Don’t ruminate or bottle up your emotions, as this will lead to an explosion later on. 5.Accept yourself (and others) E.g. No one is perfect and there is always room for mistakes.

6. Efficient coping strategies 6.Make connections with people E.g. Social support is key! 7.Deal effectively with mistakes E.g. Learn form your mistakes and apply them to future decision making. 8.Deal effectively with successes also! E.g. This will build on your competence. 9.Develop self-discipline and control E.g. Train yourself to study harder in preparation for your final exam, or train yourself to work out four times a week to lose those pounds you gained since last Thanksgiving dinner! 10.Maintenance! E.g. Practice, practice, practice for a long life or resilient living!

7. Coping Mechanisms Coping mechanisms can also be described as ‘survival skills’. They are strategies that people use in order to deal with stresses, pain, and natural changes that we experience in life. Coping mechanisms are learned behavioral patterns used to cope. We learn from others ways to manage our stresses. There are positive and negative coping mechanisms. Many people use their coping mechanisms to benefit them in a positive way. However, we are not always able to cope with the difficulties that we face.

8. Coping Mechanisms Mental responses – Aggressive thoughts “I can’t do this” “I’m worthless” Emotional responses – Fear, anger, sadness, fright Physical responses – Heart beats faster, stomach pain, headaches Behavioral responses – Drinking, overeating, isolating self, self harm

9. NEGATIVE COPING MECHANISMS POSITIVE COPING MECHANISMS violence abuse (attacking physically, verbally, mentally, spiritually) Acting out (misbehave on purpose) Being passive (not trying to cope, always in situation where he/she is the victim) Addictions (alcohol, drugs, gambling, etc.) Minimizing (things are not that bad) Grounding skills (stay focused, use all five senses) Manage stress Manage anger (deep breathing) Get to know self Seek support from friends and family Communication (talk about our feelings) Healthy eating and sleeping habits