problem solving coping examples

Problem-Focused Coping: 10 Examples and Definition

Dave Cornell (PhD)

Dr. Cornell has worked in education for more than 20 years. His work has involved designing teacher certification for Trinity College in London and in-service training for state governments in the United States. He has trained kindergarten teachers in 8 countries and helped businessmen and women open baby centers and kindergartens in 3 countries.

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Chris Drew (PhD)

This article was peer-reviewed and edited by Chris Drew (PhD). The review process on Helpful Professor involves having a PhD level expert fact check, edit, and contribute to articles. Reviewers ensure all content reflects expert academic consensus and is backed up with reference to academic studies. Dr. Drew has published over 20 academic articles in scholarly journals. He is the former editor of the Journal of Learning Development in Higher Education and holds a PhD in Education from ACU.

Problem-focused coping refers to stress management strategies to deal with stress that involves directly confronting the source of stress to eliminate or decrease its impact.

This can involve developing a more constructive way of interpreting life events, formulating an action plan to build stress management skills, or modifying personal habits.

For example, a person who has a problem-focused coping orientation might write down their key obstacle and develop a list of actionable milestones for overcoming the problem.

Problem-Focused Coping Definition

Lazarus and Folkman (1984) make a distinction between problem-focused and emotion-focused coping :

“a distinction that we believe is of overriding importance, namely, between coping that is directed at managing or altering the problem causing the distress and coping that is directed at regulating emotional response to the problem” (p. 150).

Schoenmakers et al. (2015) defined problem-focused coping as:

“…all the active efforts to manage stressful situations and alter a troubled person-environment relationship to modify or eliminate the sources of stress via individual behavior” (p. 154).

Because stress is so damaging, every year since 2007, the American Psychological Association has commissioned an annual Stress in America survey.

And every year, the survey reveals that a majority of Americans have anxiety regarding numerous dimensions of life, including: concerns about the government, civil liberties , economic conditions, crime and violence, and the nation’s future.

Problem-Focused Coping Examples

• Identifying Sources of Stress: The first step to solving a problem is to know what it is. Therefore, making a list of specific events that create stress will allow a person to take the next step and devise a solution.
• Studying to Reduce Test Anxiety: Committing to studying at least 90-minutes a day during the week prior to an upcoming exam will reduce test anxiety by becoming better prepared.
• Changing Careers: When a person realizes that their job is a major source of stress, they may decide on a career change. Sometimes this can be accomplished right away, or may require returning to school.   
• Changing Social Circles: Spending time with people that are negative can create a lot of stress. So, changing the people in our circle of friends can eliminate a lot of stress from constantly being around so much negativity.  
• Hiring a Public Speaking Coach: Hiring a professional public speaking coach can help a person develop several techniques to improve one’s articulation and persuasiveness, ultimately leading to a more engaging presentation.  
• Changing Unhealthy Eating Habits: Food can have a tremendous impact on how we feel. Consuming healthy food makes the body feel good, which then helps reduce stress.
• Not Working on the Weekends: Feeling stressed and anxious 7 days a week is very destructive. Making a firm rule to now work on Saturday and Sundays will give you a break from the stress of work and keep your mind fresh and ready to go on Monday.
• Time Management: Managing time more efficiently improves productivity. Making a to-do list and prioritizing each task will allow a person to get more done in less time.  
• Going Back to School: Being passed over for promotion year after year can be difficult to endure. Improving one’s educational background can help a person become more qualified for advancement.  
• Learning to Say No: If a major source of stress is due to overwhelming job demands, then an effective strategy to reducing that stress is learning to say no when asked to do extra work.

Case Studies of Problem-Focused Coping    

1. setting boundaries.

Boundaries are rules that define the acceptable and unacceptable behaviors of the people in your life. Setting boundaries is a type of problem-focused self-care that lets others know how you expect to be treated. They can exist in one’s personal or professional relationships.

The first step to setting boundaries is to recognize that you have a right to be treated respectfully and fairly by others.

Second, as Erin Eatough, Ph.D. from BetterUp explains, “spend some time reflecting on the area of your life where you’re looking to set the boundary.” It’s better to start small, but focused on those areas that are important to you.”

Next, communicate your boundaries in a polite, but firm manner. This can be a little tricky.

Letting someone know they have over-stepped and made you feel uncomfortable can create quite the awkward moment.

However, Dr. Abigall Brenner from Psychology Today makes a valid point: “Most people will respect your boundaries when you explain what they are and will expect that you will do the same for them; it’s a two-way street.”

This is one reason it is best to set boundaries early in the relationship.

Finally, remember that setting boundaries is an ongoing exercise. People will come and go into your life, so become comfortable with the idea of setting boundaries. Learn to appreciate how it will help you have better relationships with those around you.

2. Coping Strategies and Loneliness  

Being lonely is a common experience among older adults in many Western countries. For example, according to the National Academies of Sciences, Engineering, and Medicine ( NASEM ), approximately 30% of adults over 45 in the U. S. feel lonely.

To examine how coping strategies might alleviate loneliness, Schoenmakers et al. (2015) conducted face-to-face interviews with over 1,000 adults 61 – 99 years old that had participated in the Longitudinal Aging Study Amsterdam (LASA).

Loneliness was measured and each participant was presented with 4 vignettes that described a person that was feeling lonely.

Participants were asked to indicate yes or no to six coping strategies, such as “Go to places or club meetings to meet people” (problem-focused), or “Keep in mind that other people are lonely as well, or even more lonely” (emotion-focused).

The results indicated that “persistently lonely older adults less frequently considered improving relationships and more frequently considered lowering expectations than their peers who had not experienced loneliness previously” (p. 159).

That is, they did not endorse problem-focused strategies, but did endorse emotion-focused strategies.

The researchers explain that “ongoing loneliness makes people abandon to look at options to improve relationships that are costly in time and energy. But because they still want to do something to alleviate their loneliness, they endorse lowering expectations” (p. 159).

3. Coping Strategies of College Students  

Stress among college students comes from a variety of sources. Of course, demanding courses and exams are prevalent. In addition, coping with the transition from secondary school to young adulthood involves being independent, handling finances, and adjusting to a new social environment . 

Coping strategies include talking to family and friends, leisure activities , and exercising, as well as less constructive activities such as alcohol consumption (Pierceall & Keim, 2007).

Broughman et al. (2009) surveyed 166 college students attending a liberal arts university in Southern California.

The survey included a coping inventory and measure of stress.

“Although college women reported the overall use of emotion-focused coping for stress, college men reported using emotion-focused coping for a greater number of specific stressors. For both women and men college students, problem-focused coping was used less than emotion-focused coping” (p. 93).

4.Marital Satisfaction of Families with Children with Disabilities

Having children creates both stress and joy in marital relations. While many might assume that having a child with a disability would lead to more stress, research over the last 4 decades has produced inconsistent findings ( Stoneman & Gavidia-Payne, 2006).

Stoneman and Gavidia-Payne (2006) surveyed 67 married couples with children with disabilities.

The survey included a measure of marital adjustment, occurrence of psychosocial stressors , and problem-focused coping strategies.

There were several interesting findings:

• “18.6% of the mothers and 22.9% of the fathers in the sample could be classified as maritally discordant” (p. 6). This is similar to percentages found in the general population.
• “Mothers reported significantly more daily hassles than did fathers” (p. 6).
• “Problem-focused coping did not differ by parent gender” (p. 6).
• “Marital adjustment for mothers was higher when mothers’ hassles/stressors were fewer and when fathers used more problem-focused coping strategies” (p. 7).
• “Fathers reported higher marital adjustment when they had fewer hassles and when they utilized more problem-focused coping strategies” (p. 7).

The researchers explain this pattern through a historical cultural lens :

“Women are more positive about their marriages when their husbands have strong problem-focused coping skills; husbands, on the other hand, do not place relevance on their wives problem-focused coping skills as they assess their marital adjustment” (p. 9).

5. Transactional Model of Stress and Coping

The Transactional Model of Stress and Coping was originally proposed by Lazarus and Folkman (1984). The model identifies a process that begins with the perception and interpretation of a life event, and concludes with a reappraisal of the individual’s coping strategy.

Lazarus and Folkman contend that not all stressors will be perceived. If perceived, then the stressor must be interpreted.  This interpretation occurs during Primary Appraisal . If the event is perceived as positive or irrelevant, then no stress will occur.

However, if the event is interpreted as dangerous, then a Secondary Appraisal will occur. The individual assesses if they have sufficient resources to overcome the stressor or not. If the answer is yes, then everything is fine.

If the answer is no, then a coping strategy is activated, which will either be problem-focused or emotion-focused.

After the coping strategy has been implemented, a Reappraisal of the situation will ensue and the process may be started all over again.

Problem-focused coping is when an individual engages in behavior to resolve a stressful situation. This can involve changing one’s situation, building skills, or other actions that are directly focused on addressing the root cause of the problem.

Research has shown that college students, married couples with and without children with disabilities, and the elderly experiencing loneliness, will engage in a combination of problem-focused and emotion-focused coping strategies.

The Transactional Model of Stress and Coping identifies the steps that individuals engage when encountering stressful life events.

Because stress is so prevalent in modern life, and is linked to major health conditions, it is a good idea to incorporate both problem- and emotion-focused coping strategies in one’s daily routine.

Brougham, R. R., Zail, C. M., Mendoza, C. M., & Miller, J. R. (2009). Stress, sex differences, and coping strategies among college students. Current Psychology, 28 , 85-97. doi: https://doi.org/10.1007/s12144-009-9047-0

Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. New York: Springer Publishing.

National Academies of Sciences, Engineering, and Medicine. 2020. Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System . Washington, DC: The National Academies Press. https://doi.org/10.17226/25663 .

Pierceall, E. A., & Keim, M. C. (2007). Stress and coping strategies among community college students. Community College Journal of Research and Practice, 31 (9), 703-712. doi: https://doi.org/10.1080/10668920600866579

Schoenmakers, E., van Tilburg, T., & Fokkema, T. (2015). Problem-focused and emotion-focused coping options and loneliness: How are they related? European Journal of Ageing, 12 , 153-161. doi: https://doi.org/10.1007%2Fs10433-015-0336-1

Stoneman, Z., & Gavidia-Payne, S. (2006). Marital adjustment in families of young children with disabilities: Associations with daily hassles and problem-focused coping. American Journal on Mental Retardation, 111 (1), 1-14. doi: https://doi.org/10.1352/0895-8017(2006)111[1:MAIFOY]2.0.CO;2

Appendix: Image Description

The image with alt text “graphical representation of the transactional model of stress” depicts a flow chart starting with “life event”. The next step is “perceptual process (event perceived/not perceived)”. If an event is perceived, we move on to the “primary appraisal (interpretation of perceived event)” step. Three options are presented: positive event, dangerous event, and irrelevant event. If it is perceived as a dangerous event, we move onto “secondary appraisal (analysis of available resources)”. Two options are presented: insufficient resources and sufficient resources. If insufficient resources are identified, we move onto the “stress coping strategy” step. The two options are problem-fcused and emotion-focused. The final step is reappraisal, where we apprause is the stragey was successful or failed. This flow chart is based on Lazarus and Folkman (1984).

• Dave Cornell (PhD) https://helpfulprofessor.com/author/dave-cornell-phd/ 23 Achieved Status Examples
• Dave Cornell (PhD) https://helpfulprofessor.com/author/dave-cornell-phd/ 25 Defense Mechanisms Examples
• Dave Cornell (PhD) https://helpfulprofessor.com/author/dave-cornell-phd/ 15 Theory of Planned Behavior Examples
• Dave Cornell (PhD) https://helpfulprofessor.com/author/dave-cornell-phd/ 18 Adaptive Behavior Examples

• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 23 Achieved Status Examples
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 15 Ableism Examples
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 25 Defense Mechanisms Examples
• Chris Drew (PhD) https://helpfulprofessor.com/author/chris-drew-phd/ 15 Theory of Planned Behavior Examples

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32 Problem Focused Coping Examples & Scenarios

When life throws stressors and challenges your way, it's natural to feel overwhelmed and unsure of how to cope. 

You might find yourself focusing intently on the problem at hand, searching for tangible solutions to regain a sense of control. 

This approach, known as problem-focused coping, can be an effective way to tackle difficulties head-on. 

However, it's essential to ensure that your coping strategies are healthy, balanced, and tailored to your unique situation. 

In this article, we'll explore various problem-focused coping examples and techniques to help you effectively manage stress, overcome obstacles, and maintain your well-being during trying times. 

Whether you're facing work-related issues, relationship conflicts, or personal struggles, these strategies can empower you to navigate life's challenges with resilience and confidence.

Problem-Focused Coping by Situation

Work-related stress.

• Example scenario: You've been consistently working overtime and feel overwhelmed by your workload. You might use problem-focused coping by scheduling a meeting with your boss to discuss prioritizing tasks, delegating some responsibilities, or adjusting deadlines.
• Example scenario: A coworker frequently chats with you throughout the day, interrupting your workflow. You could use problem-focused coping by politely but firmly explaining that you need dedicated focus time and suggesting alternative communication methods for non-urgent matters.
• Example scenario: You constantly feel behind schedule and struggle to meet deadlines. You could implement problem-focused coping by creating to-do lists that prioritize tasks, scheduling realistic deadlines, and utilizing time management techniques like the Pomodoro Technique to stay focused.

Relationship Problems

• Example scenario: You and your partner disagree on how to spend finances. You could use problem-focused coping by initiating a calm conversation, listening to each other's perspectives, and brainstorming solutions that work for both of you, like creating a budget or setting spending limits.
• Example scenario: Your friend constantly calls you to vent about their problems, leaving you drained. You could use problem-focused coping by expressing your need for emotional space while still being supportive. Suggest alternative ways they can manage stress, or set boundaries on how often they can contact you for venting.
• Example scenario: Your partner is critical and disrespectful. You might use problem-focused coping by evaluating the relationship, considering your needs and well-being, and ultimately deciding to end the relationship if it's unhealthy. This could involve directly communicating your decision or seeking support from a therapist or counselor to navigate the process.

Academic Stress

• Example scenario: You have multiple exams coming up and feel overwhelmed by the amount of material. You could use problem-focused coping by creating a study schedule that breaks down the material into manageable chunks, allocates specific study times for each subject, and factors in breaks to avoid burnout.
• Example scenario: You're struggling to understand a complex concept in a class. You could use problem-focused coping by joining a study group with classmates to quiz each other, share explanations, and clarify any doubts you have about the material.
• Example scenario: You're consistently lost during lectures and struggling to keep up with the workload in a particular class. You could use problem-focused coping by scheduling office hours with your professor to discuss specific areas of difficulty, ask clarifying questions, and seek guidance on how to improve your understanding.

Financial Difficulties

• Example scenario: You're living paycheck to paycheck and have no idea where your money is going. You could use problem-focused coping by creating a budget to track your income and expenses. This will help you identify areas where you can cut back and allocate your funds more effectively.
• Example scenario: You notice a significant portion of your income goes towards eating out. You could use problem-focused coping by finding ways to cut back on dining out, like meal prepping at home, taking advantage of lunchtime specials, or utilizing coupons and discounts.
• Example scenario: You're drowning in debt and unsure how to manage your finances. You could use problem-focused coping by seeking professional financial help from a credit counselor or financial advisor. They can assess your situation, develop a personalized debt repayment plan, and offer guidance on budgeting and managing your finances for the long term.

Problem-Focused Coping by Action

Direct problem-solving.

• Example scenario: A colleague consistently takes credit for your work. You could use direct problem-solving by having a private conversation with them, calmly explaining the situation, and proposing solutions like documenting your contributions or discussing credit with your supervisor together.
• Example scenario: A family member is constantly asking you for loans you can't afford. You could use direct problem-solving by having an open conversation, expressing your financial limitations, and suggesting alternative solutions like creating a budget together or exploring other lending options.
• Example scenario: You feel overwhelmed by a new software program at work. You could use direct problem-solving by taking online tutorials, attending training sessions offered by your company, or seeking guidance from a more experienced colleague to learn the necessary skills.

Planning and Organization

• Example scenario: You're constantly feeling forgetful and behind schedule. You could use planning and organization by creating daily or weekly to-do lists that prioritize tasks, break down large projects into smaller steps, and help you stay on track.
• Example scenario: You struggle to focus on tasks and find yourself getting easily distracted. You could use planning and organization by implementing time management techniques like the Pomodoro Technique, which involves working in focused 25-minute intervals with short breaks in between.
• Example scenario: You consistently miss deadlines on projects. You could use planning and organization by setting realistic deadlines for yourself and others involved, scheduling time in your calendar to work on specific tasks, and holding yourself accountable for meeting those deadlines.

Seeking Support

• Example scenario: You're feeling overwhelmed by the pressure to succeed academically. You could use seeking support by talking to a trusted friend or family member about your anxieties. Alternatively, consider seeking professional help from a therapist who can provide coping mechanisms and strategies for managing academic stress.
• Example scenario: You're struggling with the recent loss of a loved one. You could use seeking support by joining a grief support group to connect with others who understand your experience. This can provide a safe space to share your feelings and receive emotional support.
• Example scenario: You're experiencing symptoms of anxiety that are interfering with your daily life. You could use seeking support by consulting a doctor or therapist who can diagnose the issue and recommend appropriate treatment options, such as cognitive-behavioral therapy or medication.

Environmental Changes

• Example scenario: You have a coworker who constantly gossips and creates a negative work environment. You could use environmental changes by politely excusing yourself from conversations or limiting your interactions with this person. If possible, discuss the situation with your supervisor and explore options for minimizing contact.
• Example scenario: You're feeling burnt out from juggling multiple responsibilities at work and home. You could use environmental changes by delegating tasks to colleagues or family members whenever possible. This could involve asking for help with errands, chores, or specific work projects.
• Example scenario: You find your home office environment to be cluttered and distracting. You could use environmental changes by decluttering your workspace, adding calming elements like plants, or playing soothing music to create a more relaxing atmosphere that promotes focus and productivity.

Problem-Focused Coping by Benefit

Reducing stress.

• Example scenario: You have a presentation coming up at work and feel overwhelmed by anxiety. You could use relaxation techniques like deep breathing or meditation before the presentation, while also actively preparing your materials and practicing your delivery to reduce overall stress.
• Example scenario: You're going through a difficult time with a family member. You could use self-care activities like getting enough sleep, exercising regularly, and eating healthy meals to manage stress levels while actively working to resolve the conflict.

Improving Communication

• Example scenario: Your roommate isn't cleaning up after themselves. You could use problem-solving as an opportunity to practice assertive communication by calmly expressing your concerns, suggesting solutions like creating a chore chart, and actively listening to their perspective to find a mutually agreeable solution.
• Example scenario: You're having a disagreement with your significant other. You could improve communication by actively listening to their point of view, asking clarifying questions to understand the root of the problem, and expressing your own feelings in a respectful and assertive manner.

Building Confidence

• Example scenario: You're assigned a complex project at work that you feel unprepared for. You could build confidence by actively researching the topic, seeking guidance from colleagues with relevant experience, and breaking down the project into manageable tasks. Overcoming this challenge through problem-focused coping can build your confidence in your abilities.
• Example scenario: You have a misunderstanding with a close friend. You could build confidence by using problem-focused coping to resolve the conflict. This might involve initiating a conversation, actively listening to their perspective, and working together to find a solution that strengthens your communication and friendship.

Increasing Control

• Example scenario: You're experiencing a long wait time at customer service. You could take charge by politely but firmly explaining the situation, gathering relevant information like wait times or alternative solutions, and advocating for yourself to get the issue resolved efficiently.
• Example scenario: You're unhappy with your current job but feel stuck. You could increase your control by actively searching for new job opportunities, updating your resume and portfolio, and developing new skills that make you a more competitive candidate. Taking action to improve your circumstances can make you feel more in control of your career path.

Final thoughts

Problem-focused coping is a powerful tool for navigating life's challenges. By identifying the root cause of a problem and taking proactive steps to address it, you can not only reduce stress but also improve communication, build confidence, and feel more in control of your circumstances.

Remember, when facing problems, the key is to identify the specific issue you're facing, choose the approach that best suits your needs, and take action. Don't be afraid to seek additional support from friends, family, professionals, or online resources.

By developing your problem-focused coping skills, you can empower yourself to tackle challenges effectively and build resilience in the face of adversity. Take the first step today and experience the positive impact of proactive problem-solving on your well-being.

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Kristie Plantinga is the founder of Best Therapists. Along with being on the client-side of therapy, Kristie has had the honor of working directly with therapists in her marketing agency for therapists, TherapieSEO. While working alongside therapists, she learned about the inequities in our mental health system that therapists face on a daily basis, and she wanted to do something about it. That’s why Best Therapists is a platform designed to benefit not only therapy-seekers, but therapy providers. Kristie has a Masters degree in Written Communication and a Bachelors degree in Psychology and Music.

Katelyn is a therapist-turned-writer with a passion for mental health. She has a Master's degree in Social Work from the University of England and is a Registered Psychotherapist in the state of Vermont. Katelyn has professional experience in aging care, addiction treatment, integrated health care, and private practice settings. She also has lived experience being on the client side of therapy. Currently, Katelyn is a content writer who’s passionate about spreading mental health awareness and helping other therapists and therapy-seekers Do The Work.

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Problem-Focused Coping: Definition, Examples & Strategies

Author: Kaytee Gillis, LCSW-BACS

Kaytee Gillis LCSW-BACS

Kaytee, a seasoned therapist with over a decade of experience, specializes in aiding survivors of relationship and family trauma, particularly psychological abuse and parental abandonment.

Problem-focused coping skills target the root cause of stress, allowing you to reduce or eliminate an issue. Examples often include leaving a tense situation, practicing time management, and taking breaks for self-care. Problem-focused coping strategies can help some individuals feel less overwhelmed or anxious faster than other forms of stress management.

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What Is Problem-Focused Coping?

Problem-focused coping is when you apply coping skills directly to the source of a distressing situation. These tools help you combat stress directly instead of employing other self-care techniques that overshadow the root cause.

Problem-Focused Coping Vs. Emotion-Focused Coping

Problem-focused and emotion-focused coping skills are both beneficial but better suit different situations. For example, emotion-focused coping is best for dealing with stressful events beyond your control. Emotion-focused coping examples often include dealing with health issues, loss, or a recent breakup.

On the other hand, problem-focused coping helps when a person can influence factors to improve a situation. Some examples could be setting boundaries with family, completing household projects, or dealing with a headache.

Benefits of Problem-Focused Coping

There are many benefits of problem-focused coping skills, and some evidence suggests that these strategies are more effective than emotional-focused coping skills when dealing with certain situations. 1 Individuals employing problem-focused methods may feel more productive when addressing an issue.

Possible benefits of problem-focused coping include:

• Reduces or resolves stressful situations: Problem-focused coping skills resolve stressful situations by identifying and addressing the stressor.
• Increased productivity: Emotionally-focused coping can be “counterproductive” in some situations, especially if you overlook the cause of your issues. 2 Problem-focused coping may provide a more productive and efficient way to resolve stress.
• More empowering : Problem-focused coping allows you to solve the issue rather than manage the resulting emotions. You may feel empowered by taking control of your problems.
• Faster results: People who use problem-focused coping skills confront a stressor head-on by taking direct action. For example, you can make an appointment with your doctor when you feel ill or take over-the-counter medicines for a headache.
• Motivates to leave a bad situation: Focusing on solutions rather than emotions can motivate you to end a toxic relationship, find a new job, or seek alternative housing.
• Offers an alternative to emotion-focused coping: Some people are uncomfortable with stressful emotions. They may feel better focusing on solving the issue instead of dealing with associated feelings.

Drawbacks of Problem-Focused Coping

Problem-solving coping strategies come with drawbacks. This form of coping does not account for emotions and feelings, and some individuals may view problem-focused approaches as cold or superficial.

Possible drawbacks of problem focused coping include:

• Doesn’t acknowledge emotions: Because problem-focused coping addresses the issue directly, these strategies often ignore feelings or emotions associated with the event. In some cases, this can be detrimental to the individual.
• Not every situation can change: You cannot fix everything, and some circumstances cannot be controlled or altered. A person who struggles to fix an unsolvable problem may only feel worse.
• Can seem superficial: Some people may feel problem-focused skills are shallow because they ignore the emotional aspects of stress.
• Can feel insensitive: You may feel insensitive if you ignore emotions during a stressful event.
• Brings additional stress: Solving the issue head-on redirects your focus from worrying about the issue to trying to develop solutions.

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How to Practice Problem-Focused Coping

Practicing problem-focused coping is easier when you break down a problem into steps. Identify what you aim to accomplish and approach tasks in stages. Do not hesitate to ask for help when you feel overwhelmed, and grant yourself grace throughout the coping process. Problem-focused coping strategies may be hard to master, but consistent practices can yield positive results.

Below are eight problem-focused coping strategies to try:

1. Create a To-Do List

To-do lists are a great example of problem-focused coping skills. Many people find comfort in writing their issues down on a notepad or sticky note to reference and cross off when completed. Start by writing the problem out, followed by the steps necessary to cross it off your list.

2. Pause & Breathe

For many individuals, stressful events can provoke a fight-or-flight reaction . However, remember that some problems are inevitable, and stress is a natural part of being human. Accepting some difficulties as normal can help you put things into perspective and cope. When overwhelmed, take a moment to breathe and revisit the situation when level-headed.

3. Start With the Easiest Problem First

Instead of engaging in avoidance coping strategies when stressed, approach the situation from a problem-focused viewpoint. Starting with something small and easy helps you appreciate progress. For example, spend a few minutes calling different companies for estimates when tackling a house project. You can dive into the following steps until your task is complete!

4. Prioritize

Dealing with a problem can seem daunting or even scary. Some people may push these emotions aside instead of prioritizing their end goals. Don’t lose track of your objectives. Set aside time to work on and prioritize the issue. Think of this brainstorming session like an appointment. Mark it on your calendar or write a note like, “ I will work on this issue Thursday at 1:00 pm. ”

5. Ask for Help

You do not have to solve all of your issues alone. Whether you’re tackling home repairs, planning a family event, or painting the house, people are available to help. Ask family, friends, or professionals for support. Sometimes problem-centered coping includes outsourcing for help.

6. Challenge Negative Self-Talk

Many people struggle with negative self-talk during stressful times. Internal messages like “You’ll never be able to handle this” or “This is impossible” worsen difficult situations. Challenge these thoughts and push them away. Remind yourself of similar issues you’ve resolved and that you can solve this one, too.

7. Don’t Assume the Worst

Sometimes, stress can be positive! For instance, stress can motivate you to study for an exam or adhere to deadlines. Without some stress, people may not have the motivation to stay on task. Consider the benefits of your stress at the moment. Remember to recognize the positives when using problem-focused coping.

8. Know When to Take A Break

Know when to take a break and practice emotion-centered coping instead of problem-focused coping strategies. These breaks may be as short as five minutes but prepare you to tackle your issues when ready. Pushing yourself beyond your breaking point can make you feel worse.

Combining Problem-Focused Coping & Emotion-Focused Coping

Sometimes you need to use both problem-focused and emotion-focused coping strategies. Examples include dealing with unavoidable, uncontrollable, and stressful problems. For instance, use emotion-focused skills to cope with challenging emotions and problem-focused skills to deal with insurance or car repairs after an accident. Stress management often improves when you engage different types of skills together.

When to Seek Professional Support

While occasional stress is inevitable, sometimes challenging events affect your work, sleep, relationships, or ability to function. If you struggle with compounded stress, you may benefit from professional support.

Stress therapy can help you enact healthy stress management skills, like problem-focusing coping strategies, to address your challenges head-on. You can search for a therapist with an online therapist directory , or various online therapy options are available for in-home treatment. Many people find success with mindfulness-based stress reduction or hypnosis for stress . Discuss which method works best for you with your provider.

In My Experience

In my experience as someone with anxiety, I often find myself getting easily overwhelmed and stressed. Ignoring the issue becomes easy when solving it feels impossible. After you can at least start working on the problem, you may realize it is not as bad–or as impossible–as you thought.

Additional Resources

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Problem-Focused Coping Infographics

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Penley, J. A., Tomaka, J., & Wiebe, J. S. (2002). The association of coping to physical and psychological health outcomes: A meta-analytic review. Journal of behavioral medicine , 25(6) , 551-603.

Schoenmakers, E. C., van Tilburg, T. G., & Fokkema, T. (2015). Problem-focused and emotion-focused coping options and loneliness: how are they related?. European journal of ageing , 12 (2), 153–161. https://doi.org/10.1007/s10433-015-0336-1

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9 Problem-Based Coping Techniques to Help Your Mental Health

We often push our internal struggles to the wayside. Unhealthy coping techniques are often used. Those that struggle with anxiety and depression often push away their feelings and thoughts—delaying much-needed healing.

Don't push away those feelings anymore! Learn how to get to the root of mental health struggles like anxiety and depression with these problem-focused coping techniques.  

What are coping techniques?

Coping techniques (or coping skills) are ways an individual can solve or tolerate stressful problems.

There are many different types of coping techniques, such as self-care, distraction, creativity, being social, taking action, mindfulness, and more.  

Problem vs. Emotion-Focused Coping Techniques

When your mental health needs a boost, you have two sets of coping skills to choose from: problem-focused and emotion-focused.

Problem-focused coping skills go to the root of the problem. They address what is causing you distress by changing your situation.

For instance, if you have a toothache and it is causing you stress, it is best to use a problem-focused coping technique to get to the root of the problem—go to the dentist! Soothing yourself by doing yoga or journaling won't make your stress go away.

Emotion-focusing coping techniques are great for when the thing that is causing you to stress is outside your control, or you are not willing to change the immediate situation.

If you are grieving the death of a loved one, emotion-focused coping techniques would be more appropriate.

Sometimes, you can use a combination of both techniques! For instance, if you have a big project at work to complete, take care of yourself with emotion-based coping techniques while you are off the clock, and use problem-based coping techniques while you are on the clock. Sometimes, the best thing you can do for yourself is bite the bullet and take action on the problem itself—or ask someone for help!

If you're looking for some quick ways to reduce stress right now with emotion-focused coping techniques, read our article on Stress Management Tools and Techniques . This article is jam-packed with emotion-focused coping skills that provide temporary relief. These two articles together will give you some great tools to face stress and mental health struggles!

As always, consult a professional first. This article should not take the place of professional mental health support.

9 Problem-Focused Coping Techniques (With Examples)

Looking for coping skills for anxiety and depression? Here are 9 positive coping skills to keep in mind.

1. Ask for support

Finding a support system can be a struggle. Try reaching out to your religious organization and find small groups. Talk to people you trust—like friends, family, mentors, or your significant other.

It is so important to talk to others about what you are going through. Otherwise, you can end up staying in your own bubble and stewing. You don't have to give all the gory details, especially at first. Just throw out that you need some support.

Call a trusted friend and ask if it would be okay to confide in them.

2. Set boundaries

Setting healthy boundaries is one of the best problem-based coping techniques out there. There are tons of books, podcasts, and other resources on creating healthy boundaries. Talk to a therapist about it.

Boundaries are meant to protect you. For example, if a friend keeps gossiping around you and it makes you feel uncomfortable, ask your friend politely to not gossip while you are around. Frame it as " I feel uncomfortable when you talk about my friend in that way."

Boundaries are one of the keys to healthy relationships. Just because you love someone or are close to them doesn't mean you can't speak up for yourself.

3. Leave unhealthy situations

Sometimes boundaries aren't enough—you may need to leave the situation altogether. This can apply to a dating relationship, for instance, or even a job.

If your job is stressing you out so much that is it making it hard to connect with your loved ones or take care of yourself (and there is no end in sight), you may want to consider leaving the job altogether. Seek the support of others during these times as well—it can be really hard to disconnect, even from things that are causing you a lot of pain.

4. Time management and prioritization

This is a great problem-focused coping strategy for those that are struggling with work or chores. Write down what you have to do. Prioritize them. Pick 3 to tackle today. Create a schedule for the week. Don't overcommit.

Use a calendar. Block out your time. The key is to get everything written down so it isn't floating around in your head!

5. Tackle the problem

This coping technique isn't used enough! If the stressor is a tangible problem that needs to be solved—like a broken air conditioner, a project at work, or a messy house—sometimes the best thing is to just get it done!

6. Talk to a counselor

Anybody can benefit from therapy. A therapist will help you build coping skills that are best for your specific situation. Your therapist isn't there to judge you—they are there to help.

This is a great option if you don't feel comfortable talking to anyone in your circle.

7. Eliminate what you don't need

Simplify your life, à la Maria Condo. This can be reducing clutter in your home and embracing minimalism or stepping back from responsibilities you have in your life that take up too much time and stress.  

It is good to say no sometimes!

8. Challenge false beliefs

This is a classic CBT coping technique.

If you find yourself thinking things like, "I'm not good enough", "I can't do this", or "I am a failure", focus on changing the thought. Replace that thought with something that is true and choose to change your belief.

For instance, if your parents really pushed that you get straight A's in school, you may be prone to overworking and chronic overachieving as an adult. Whenever you receive criticism, you might think, "I am a failure". Change the thought by making a statement to yourself: "I am not a failure. I did a great job on this project at work recently. And I keep getting promoted. I am not a failure—I do good work and have achieved a lot."

A therapist can help you through the process of changing your thoughts.

9. Lower your expectations

This includes the expectations you have for yourself and for others.

Perfectionism is impossible to achieve—accept that. Lowering your expectations can protect you from unnecessary disappointment.

Don't go full-blown pessimist, though—have healthy expectations.

Unhealthy Coping Skills

Unhealthy coping techniques worsen mental health and stress in the long run. Here are 3 common unhealthy coping skills to avoid:

It may be cathartic in the moment but talking about your negative feelings and situation repeatedly can keep you stuck in a negative cycle. This doesn't mean you shouldn't talk to anyone about your struggles—getting a different perspective, empathy, and simply getting it out for a bit is healthy and can help propel you towards a solution.

2. Overdoing it

Overeating, overdrinking, oversleeping, overexerting, overspending... these are all about seeking pleasure to cope with problems. These unhealthy coping skills don't get to the root of the problem, and often only make you feel worse in the end.

Have an accountability partner to help you stay on track. And prevent yourself from being tempted. If you are prone to overspend, for instance, cut up your credit card and stick to cash or your checking account. Set limits on yourself.

You can also underdo it. The key is to find balance.

3. Avoidance and denial

This includes avoiding the problem itself or avoiding support from others. Some people do this by overworking. Others avoid their work as much as they can. Some don't talk to others about their struggles.

We all need other people. Find a good support system you can lean on. Undoubtedly, someone else out there has been in a situation similar to yours.

Try to get to know yourself better. Figure out which coping techniques—emotional and problem-focused—help you the best and in which situations. Keep track of these things and refer to your notes whenever you need to cope.

A great start is to set an appointment with a therapist. They can walk alongside you on your mental health journey!

How Nivati Can Help You Cope

Nivati is all about giving people the tools they need to take care of themselves. Gain access to counselors from all over the world from a variety of backgrounds that will help you build healthy coping techniques. Tell your employer about Nivati today!  

By participating in/reading the service/website/blog/email series on this website, you acknowledge that this is a personal website/blog and is for informational purposes and should not be seen as mental health care advice. You should consult with a licensed professional before you rely on this website/blog’s information. All things written on this website should not be seen as therapy treatment and should not take place of therapy or any other health care or mental health advice. Always seek the advice of a mental health care professional or physician. The content on this blog is not meant to and does not substitute for professional medical advice, diagnosis, or treatment.

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Problem-Focused Coping is a psychological coping strategy that aims to deal with stressors by directly confronting and resolving the root cause of the problem or reducing its impact. It involves actively seeking solutions, gathering information, and making efforts to change the stressful situation.

Key Characteristics

• Proactive approach: Problem-focused coping involves taking an active and assertive stance towards managing stressors.
• Focus on problem-solving: Individuals employing this strategy emphasize finding practical solutions and taking concrete steps to address the underlying problem.
• Information seeking: It involves gathering relevant information and learning new skills to effectively tackle the stressor.
• Action-oriented: Problem-focused coping relies on taking specific actions and making behavioral changes to alter or eliminate the stress-inducing problem.

Here are some examples of problem-focused coping:

• When facing a heavy workload, an individual might create a schedule, prioritize tasks, and break them down into smaller, manageable parts.
• If experiencing financial difficulties, a person might seek financial advice, develop a budget, and explore additional income-generating opportunities.
• When dealing with a conflict in a relationship, individuals may initiate open and honest communication to resolve the issues.

Effectiveness

Problem-focused coping is highly effective in situations where individuals have some control over the stressful event and the ability to change or influence it. By directly addressing the problem, it helps reduce the impact of stressors and promotes a sense of empowerment and mastery over one’s circumstances.

What Is Problem-Focused Coping? Problem Focused Strategies To Help You

• Updated September 23, 2021

How Learning Stress Management Can Benefit You

No one likes uncomfortable or stressful situations. When we are faced with a stressful situation, we have to decide on and choose a coping strategy to employ to deal with the issue at hand.

This article will explain both problem-focused coping strategies as well as emotion-focused coping techniques to deal with the stressors in our lives. This way, we can face our problems, stressful life events, and negative feelings with less anxiety and without feeling overwhelmed. 

What Is Focused Coping?

Focused coping involves identifying our stressors and focusing on how to deal with them. There are two types. Problem-focused coping and emotion-focused coping.

When we focus on the problem, we identify the root cause and use focused strategies to address it head-on, eradicating the stressors at their source. 

When we focus on the emotion, we employ focused strategies to help us rid ourselves of the emotions we are feeling as a direct result of the stressors. This helps us to banish negative thoughts so that we can more efficiently cope with the physical stressors. 

Focused Coping Strategies

Coping strategies are any strategies that we use to improve our mood, reduce stress , and improve our overall physical and mental health. There are many different coping strategies, and what works for one person may not work for another.

Clinical psychology generally accepts focused coping as the most direct and effective way to rid ourselves of stress and turmoil over an event when we cannot change the negative emotions we feel surrounding them immediately.

Problem Focused Strategies

Suppose that there was the possibility for a big promotion at work. You have been working for the company for a long time, and while the thought of tossing your hat into the ring with other promotion hopefuls seems like a stressful situation, you feel as though you really deserve it.

Going after the promotion will mean that you will be competing with other employees for one spot. Let’s say that you have recently made several new friends and a few of them would also like the promotion.

This adds to the stress of going for the promotion.

Now let’s complicate this matter further because that’s the way life is. Stress does not pause itself in the course of life to wait until you have successfully dealt with your other issues. Stress has a way of piling on when you least need it.

Now let’s say that you are having financial problems as well. Unless you get this promotion, you’re looking at facing an extended period of time dealing with the negative effects of debt.

Maybe you’ve got student loans; maybe there was an emergency bill you needed to pay. Perhaps family members needed a loan, and you didn’t have the money to give, but you did it anyway.

Money issues definitely add to the stress. Suddenly, you realize that this promotion is not a want. It’s a need. And you find that your stress levels are now through the roof, and it’s affecting everything from your confidence to your work performance to your well-being.

You know that there is going to be a performance review, and if you make it past that stage, an interview. The stress level is now at its peak. You need to employ focused coping, but where do you start?

You can seek professional medical advice and try to learn important coping skills that way, or get a referral to seek further help.

But if you don’t have much time and you know that time is of the essence on this issue, then you’ve got to figure out some coping strategies by using other means, such as cognitive appraisal.

Here’s where we can help.

Focused Coping in this Example

Coping skills and problem solving go hand in hand. So when developing a coping strategy to deal with this issue, try to tell yourself that you are just solving a problem, and you do that all the time in life.

Emotion-Focused Coping Strategies

The emotion-focused coping method involves dealing with the way things make you feel rather than addressing the physical stressors head-on. So if your performance review is coming up, and you don’t have the dispositional optimism to keep yourself from feeling stress and anxiety about it, try to distract yourself.

You are combating the feelings, not the source of the stress.

You can try to distract yourself by reading a book or going for a walk instead of sitting around worried about a poor performance review. This will relieve some of the stress.

It does nothing to address the potential stressors of the situation, but it will get you out of your head.

When you use emotion-focused coping, you are employing a method of coping that alleviates the negative emotions that you feel surrounding the stressors, so that the actual stressors don’t seem like such a big deal.

Emotion-focused strategies such as distraction and addressing and fixing psychological symptoms that are a direct result of the stressors will help you to feel more prepared in dealing with the stressors.

Progressive Muscle Relaxation

Stressful events cause our bodies to tense up. One method of stress management involves totally relaxing your body so that you cannot feel anxious. Anxiety can’t occur if you are completely relaxed physically, and there is no tension in your muscles.

Focus on specific muscle groups in your body. When you inhale, contract them. When you exhale, relax them. That’s all there is to it.

Doing this so that your body ends up relaxed not only reduces negative psychological effects, but it helps you sleep better and it increases your chances of having more positive emotions regarding the stressful event you will have to face. It only takes a few minutes, and it does a massive amount of good.

Most stressors can be reduced if we can eradicate the negative feelings that come along with them.

Problem-focused coping is where you take action to alleviate the actual stressors that are causing you psychological and emotional distress. It is always a good idea to employ emotion-focused strategies first so that you are relaxed and less upset, but if you want to really get back to a less stressful life, you have to identify and deal with the root cause.

In the example about the job promotion, after you have dealt with the emotions invoked by the stress, look for possible solutions to the external stress.

Go directly to the person who performed the performance review and ask them what you may have been able to do better. Ask the person if you can improve in any way, regardless of whether you get the promotion or not.

This will make you look determined and interested not only in the goal, which was the better job but in being a better employee. You will most likely feel better when you leave that meeting.

If the person tells you that you did have some weak spots in your performance, you now know what they are. You can focus on those areas and improve them and be better prepared for the promotion when another opportunity presents itself.

This has alleviated the stress associated with not knowing how you did on the review, and it has made your boss take you more seriously as a driven employee.

Whether you get the job you wanted or not, you can now move past that issue. You can move on to the financial issue you are facing.

Go to the person at your job who is responsible for setting the pay rate and giving raises. If you got the promotion, you can skip this step.

If you didn’t get the promotion, address the rate you are being paid with the person responsible for setting it. Ask for a raise. Tell them that while you were considered for the promotion, you did not get it.

Bring up the good parts of your performance review, focus on the point that you are determined and driven enough to have applied for the higher paying job in the first place and that you think that you deserve more pay.

You may get what you ask for, and you may not. But knowing is half of the battle. If you get the raise, then you can make a plan to save the extra income to pay off debt or better your financial situation.

If you are turned down, you can either find a higher-paying job, or you can practice good time management and try to create a second line of income in your downtime. Either way, you have directly addressed this source of stress by asking for a raise.

Other Types of Coping

Health psychology.

Health psychology is a branch of behavioral medicine. Health psychologists study why people react the way they do to illness, why some don’t take the advice doctors give them to prevent and treat illness, and how best to encourage behavioral efforts of patients so that they can lead healthier lives.

Why do some people who are overweight or on the verge of diabetes do nothing to change their eating behaviors? Is eating one of their coping responses to stress? Is the issue environmental factors such as not having the resources to eat healthy foods?

Why are some people genetically predisposed to have issues with substance abuse and alcoholism still partaking in reckless behaviors, such as, drinking alcohol, and using drugs as a coping mechanism? They may be well aware that they are a prime candidate for developing alcoholism, but they do it anyway.

Why do some people who are more at risk for certain cancers not get preventative testing?

The examples of this are endless. Health psychologists look at a person’s physical health and habits and then try to engage the patients in a way that will push them towards better habits with the goal of good health in mind.

Behavioral medicine exists for purposes like this. Teaching patients coping strategies so that they can control their behavior in a way that spawns better health. When we learn to cope with our issues, we can control our habits in a way that benefits our health rather than harming it.

Sometimes removing oneself from the equation and thinking about someone else being in the same situations we are in is all it takes.

As an example, let’s say that you smoke cigarettes. You go to the doctor for regular checkups, and every time you do, your doctor urges you to quit smoking.

You tell him that you know they’re bad for you. You may even tell him that you’ll work on cutting back.

Your doctor offers to write you a prescription for medication that can help you quit, as well as recommending other resources that you may not have been aware of, like acupuncture. However, you politely decline, and you go on your way, smoking.

What if the next time you had an appointment, the doctor decided to engage you in conversation before the appointment really got started and told you that one of his close friends just died due to lung cancer. You will most likely convey your condolences.

What if the doctor then went on to say that his friend was perfectly healthy and lived a life full of good habits and healthy decisions, aside from smoking, and that’s what caused the cancer. What if he told you that his friend was your age and that no one saw his death coming.

Now you may have a different perspective. Now you may be more inclined to take that prescription or go see a therapist to stop smoking. You are removed from the situation and saw it from the outside looking in, and things can shift more easily that way.

Health psychologists research why these things work. They research coping mechanisms that work based upon the individual differences in patients.

They help to develop strategies for coping that work for an individual by doing the research necessary to understand why people behave the way they do when it comes to health.

Can Focused Coping Work For You?

Focused coping seems scary in some ways. Rushing right at a problem doesn’t come naturally to all of us. F

ight or flight response to stress kicks in, and some of us run while some of us attack. If you’re not on the fight end of the fight or flight spectrum, it seems very unnatural to directly confront stressors.

It really is true, though, that if you address stressors as they occur, they’re alleviated much more quickly. They can’t hang over your head because you have faced them, and you now know the outcome. It truly is a “ripping off the band-aid” action that gets the things we’re stressed about out of the way, and therefore, out of our minds.

When we employ coping focused on emotions, we are forced to address how we feel about things. This is never a bad idea.

Understanding the ways we are prone to react, getting to know ourselves, and then finding out what alleviates the feelings we have when we feel stress is part of the process of learning to accept and love ourselves.

When we love ourselves, we are less hard on ourselves; therefore, we are more relaxed. When we are more relaxed, anxiety cannot plague us as easily.

Coping skills, whether problem-focused coping, emotion-focused coping, or both, are necessary to get through life. Otherwise, we wouldn’t be able to hold jobs, have relationships, or be happy.

Coping responses that are positive help us pave the way to better health in every aspect.

We can use strategies like cognitive appraisal to address our problems and understand the stress process. We can also work on our time management skills so that when stress hits us, we don’t shut down and kill our chances of bouncing back.

Analysis of our issues as well as proper time management are great starting points in coping.

Seek Professional Help When Necessary

There is nothing wrong with asking for help. In fact, any time a problem seems or has gotten bigger than what we can handle, we should reach out for help.

Friends and family members are great resources for this, but sometimes we need experts.

Behavioral psychologists, psychologists, therapists, and psychiatrists are there for you. Use the help that is available to you to learn how to live a life that is stress-free or at least reduced.

An affordable and convenient option to find a therapist is online where you can speak with a therapist from the comfort of your own home, on your schedule.

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Problem-Focused Coping: How and When to Use It to Deal with Hardships

• Post author: Sherrie Hurd, A.A.
• Post published: September 4, 2018
• Reading time: 6 mins read
• Post category: Personal Development / Self-Improvement

There are three ways to deal with problems: emotion, appraisal, and problem-focused coping. Let’s take a look at problem-focused coping and when it should be used.

I hate when life throws a curveball, don’t you? Well, when problems occur, it makes sense to tackle that problem as soon as possible. After all, it’s the peace, joy, and love of life that we crave. So, among the three ways to handle problems, we want to understand how problem-focused coping works, and when it should be used. Because it’s problem-focused coping that gets to the root of the situation .

How to use problem-focused coping

It’s simple, really. Problem-focused coping basically hands you the facts and lets you approach the problem head-on. It bypasses all the emotion and analyzation and gets straight to the point . It’s easy to learn this type of problem-solving and it’s quite effective when used correctly. Here’s how to use this coping strategy.

1. Face the problem

The first thing you have to do is face the situation . Facing the situation helps you to see the truth and create a solution with the truth in mind. It’s simply amazing how the bold facts can mold how we fix a problem. It takes bravery to do this, but when it’s done, you may experience a freedom like never before. After all, the source of the problem is now gone.

2. Reassure yourself

Remember, if you are going to use the problem-focused coping strategy, you must be aware that others may try to criticise you and  damage your self-esteem . You must be strong if you use the direct approach, and you must be able to look the source of your stress in the eye and continue to do what it takes to get rid of the problem. Always reassure yourself of your worth when removing unwanted stressors.

3. Remove the problem

Then, you take action . You have to remove the source of your stress if you’re going to use problem-focused coping. Being able to remove the root of the problem eliminates negative situations that could arise from tolerating things the way they are. Not being able to remove the problem means the issues will more than likely remain, and soon enough, you will be unhappy again.

Also, not removing the problem can lead to manipulation because you have made a statement with your non-action. When you don’t stop someone from causing problems, then they will always do it again, and they will act much worse the next time.

When to use problem-focused coping strategies

Well, the truth is, you cannot always use problem-focused coping. There are times when getting rid of the problem just won’t work . That’s when you will need to use either appraisal or emotion-focused coping . For now, however, we will look at when it’s appropriate to use our strong-willed method.

Abusive situations

Problem-focused coping must be used when abuse is present. During abusive situations, there is no better resolution than to remove the stressor from your life. No, it might not be easy to remove an abusive parent from your life, but it’s possible. Abusive situations rarely work themselves out, so it’s important to face these things and get rid of them as soon as possible.

To improve your health

If you’re in a relationship that’s less than perfect , you may have started having problems. You could even be in the wrong union. If the relationship is not meant to be, your health will start to reflect that fact. That’s when problem-focused coping may be useful.

Unfortunately, your partner is the stressor and your partner may need to go. But before you kick your boyfriend to the curb, make sure this is the real reason for your health problems. If not, it could be something totally unrelated. You have to learn how to differentiate between the two.

Negativity is compounded

If you’ve noticed misfortune falling upon your head on a “more than” regular basis, then it could be time for problem-focused coping.

For instance, if you keep having bad luck at your job, then maybe you’re in the wrong place , to begin with. It could be time to get rid of the job you have now and focus on finding a more suitable profession. It also works this way with intimate relationships as well. You will know it’s time for problem-focused coping when nothing ever goes right.

When things get complicated

During times of chaos, you may want to reason out problems or appraise them in search of value, but you might be wasting your time . When things get complicated it’s best to utilize a simple approach and get rid of what’s causing the uproar. Never place an emotional solution over a complicated problem. The bandage will not fit.

It’s the simplest and cleanest solution

The thing with problem-focused coping is that it’s simple . You take the source of your problem and you do away with it. The death of a loved one cannot be fixed in this manner, no, but so many other things can be.

The most important thing to remember is this: Always keep your head up and stand strong in your decision-making process . Whether you take something out of your life or simply change the way you see it, it’s up to you. Just make sure you go fearlessly into whatever issue you may have.

I wish you the best.

References :

• https://www.tandfonline.com
• https://www.ncbi.nlm.nih.gov

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This Post Has 4 Comments

There is an old theorem called Occam’s Razor. In essence , it says that the simplest solution is usually the best. Your choice of solutions should also contain the fewest assumptions. Generally you will arrive at the right coarse of action.

Thank you, Gary. That is a wonderful way to look at problems. I am guilty of making assumptions so much of the time. Most of this comes from carrying baggage from past relationships and things of that nature. I am a work in progress in this area. I will try and remember, the next time a problem arises, that I should have more of an open mind and take things more at face value. I think my problem is also overthinking.

what is appraisal and how to use it?

Hello, Fintan.

Utilizing appraisal is much like finding anything of use out of your problem. You take a step back and try to see the problem from another perspective and then try to see if there is anything good coming from the situation. Every problem teaches us something. We just have to try our best to take away the most beneficial parts from what has happened.

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How We Cope

What strategies do you use to deal with daily stress.

Posted December 9, 2015

• What Is Stress?
• Take our Burnout Test
• Find a therapist to overcome stress

Coping styles describe how we consciously deal with stress. Do you make a plan to fix the problem? Blame yourself? Hide by drinking or using drugs? Just ignore it and hope it will go away?

(Find your coping style with this survey)

The answer can provide insight into your actions and also tell you if you are at higher risk for developing things like alcoholism . The answer often depends on the type of stress you're dealing with, too. For example, people with PTSD tend to try to avoid the stressors that cause their problems.

There are many ways coping styles are described and organized. This list of eight is a good summary that gets to the heart of our behavior when faced with a stressful situation.

• Confrontive Coping describes taking aggressive efforts to change the situation to the point of being risky and antagonistic.
• Distancing is where you detach yourself from the situation and try to minimize its significance.
• Self-Controlling is where you try to control your own feelings in response to the stress.
• Seeking Social Support means you look to friends for emotional or other types of support.
• Accepting Responsibility shows you acknowledge your role in the problem and you want to make it better.
• Escape-Avoidance is what you do when you're trying to avoid dealing with the problem.
• Planful Problem Solving is coping through analysis and planning to resolve the situation.
• Positive Reappraisal means you try to grow from the experience of dealing with the stress. It may have a religious component.

Some of these strategies, like Escape-Avoidance, are maladaptive since they don't help to deal with the stress longer term. Others, like Planful Problem Solving, are useful for heading off future stressors and therefore are more proactive coping styles.

Want to know what your style is? Take this survey to find out (it takes about 5 minutes to complete).

This survey is part of new research we are conducting in my lab on how your coping style comes through on Twitter . Research has shown that the way we write can give insights into our coping styles. As an example, [1] showed that using words that expressed positive emotions and cognitive processing were indicators of an adaptive coping style. We want to know if analyzing Twitter will show us how people cope. That could be useful in understanding other ways people interact online and offline.

[1] Monin, Joan K., et al. "Linguistic markers of emotion regulation and cardiovascular reactivity among older caregiving spouses." Psychology and aging 27.4 (2012): 903.

Jennifer Golbeck, Ph.D., is a computer scientist and professor at the University of Maryland.

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Problem-Focused Coping

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Active coping

Coping refers to the intentional efforts we engage in to minimize the physical, psychological, or social harm of an event or situation. There are many different frameworks for understanding coping and many different ways of classifying coping strategies, but one such classification is problem-focused coping vs. emotion-focused coping. Problem-focused coping is that kind of coping aimed at resolving the stressful situation or event or altering the source of the stress. Coping strategies that can be considered to be problem-focused include (but are not limited to) taking control of the stress (e.g., problem solving or removing the source of the stress), seeking information or assistance in handling the situation, and removing oneself from the stressful situation.

Problem-focused coping is distinguished from emotion-focused coping, which is aimed at managing the emotions associated with the situation, rather than changing the situation itself. For...

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References and Readings

Field, T., McCabe, P. M., & Schneiderman, N. (1985). Stress and coping . Hillsdale, NJ: Erlbaum.

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Lazarus, R. S. (1999). Stress and emotion: A new synthesis . New York: Springer.

Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal and coping . New York: Springer.

Moos, R. H. (1986). Coping with life crises: An integrated approach . New York: Plenum Press.

Zeidner, M., & Endler, N. S. (1996). Handbook of coping: Theory, research, applications . New York: Wiley.

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Cardiovascular Safety, Quintiles, Durham, NC, USA

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Carroll, L. (2013). Problem-Focused Coping. In: Gellman, M.D., Turner, J.R. (eds) Encyclopedia of Behavioral Medicine. Springer, New York, NY. https://doi.org/10.1007/978-1-4419-1005-9_1171

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10 Most Common Unhealthy Coping Mechanisms: A List

Coping mechanisms are the ways we respond to difficult experiences. We can think of our coping mechanisms as our emotional and behavioral toolbox.

But what happens when our responses to our experiences are not helpful? What do we do if our responses to our problems become the problem?

In this article, you will find reflections on the 10 most common unhealthy coping mechanisms, including their origins, a few real-life examples, and how we can learn to orient ourselves toward healthier alternatives.

Before you continue, we thought you might like to download our three Resilience Exercises for free . These engaging, science-based exercises will help you effectively deal with difficult circumstances and give you tools to improve the resilience of your clients, students, or employees.

This Article Contains

Psychology of healthy and unhealthy coping, unhealthy coping mechanisms: a list, real-life examples of unhealthy coping, how to stop unhealthy coping mechanisms, skills to cope in a positive way, resources from positivepsychology.com, a take-home message, frequently asked questions.

Coping is an essential psychological process for managing stress and our emotions (Folkman & Moskowitz, 2004).

Coping consists of our “thoughts and behaviors mobilized to manage internal and external stressful situations” (Algorani & Gupta, 2021, p. 1).

Coping mechanisms are psychological strategies that can entail thoughts or behaviors designed to manage stress, adversity, and emotional challenges.

Healthy coping involves adaptive strategies that foster our long-term psychological wellbeing, while unhealthy coping encompasses maladaptive approaches that can lead to negative outcomes.

Healthy coping strategies, such as relaxation, seeking support from our loved ones, and positive reframing of unhelpful cognitions, are designed to foster resilience (Compas et al., 2001).

Such coping promotes emotional regulation, enhances problem-solving skills, and cultivates a sense of self-efficacy and learning. In that way, it contributes to our long-term wellbeing and thriving.

Researchers have identified over 400 different coping strategies and presented multiple classifications for healthy coping styles  (Machado et al., 2020).

They can be viewed on the coping strategy wheel and have been divided into five broad styles.

Unhealthy coping, on the other hand, involves maladaptive responses and often leads to a cycle of increasing distress (Skinner et al., 2003).

Unhealthy coping mechanisms involve behaviors that provide short-term relief but may exacerbate distress in the long run. Substance abuse, avoidance, self-harm, and negative self-talk are among the most common examples of unhelpful coping strategies (Klonsky, 2007; Skinner et al., 2003).

These strategies often impede emotional processing, worsen our stress, and hinder effective problem-solving. Unhealthy coping mechanisms can lead to a cycle of negative emotions, decreased self-esteem, ill health, and even physical harm (Suls & Fletcher, 1985; Zuckerman, 1999).

Factors influencing our coping choices

Our choice of coping mechanisms is influenced by factors such as personality traits, cultural norms, and most importantly, our past experiences.

Often, the roots of our unhealthy coping mechanisms can be found in our childhood, and they are also shaped by our early attachment styles .

We may, for example, have lacked good coping role models, our emotions may have been delegitimized or ridiculed, or we may have grown up in an unstable or even violent environment, where we were exposed to many threatening stressors.

Some of us may resort to unhealthy coping due to a lack of awareness of healthier alternatives (Taylor & Brown, 1988). Additionally, social support and access to resources play crucial roles in shaping our individual coping strategies (Thoits, 1995).

Generally, unhealthy coping mechanisms can easily become bad habits — automatic, default responses to our stressors — and in these cases, we may need to seek professional help to develop more generative ways to enhance our emotional resilience.

While these mechanisms often provide short-term relief, they can lead to long-term psychological, emotional, and even physical harm (Jones & Oliver, 2015). In the long run, unhealthy coping perpetuates negative outcomes.

The most common maladaptive coping techniques include the following (Thompson et al., 2010; Enns et al., 2018; Wadsworth, 2015; Tapu, 2016).

1. Substance abuse

Substance abuse, including alcohol, drug, and pain killer consumption, is a very common unhealthy coping mechanism (Dawson et al., 2018).

The temporary relief offered by substances may lead to addiction, exacerbating mental health issues (Hawke et al., 2019).

As with most unhealthy coping mechanisms, prolonged and excessive substance abuse usually turns into the most pressing challenge in our life and becomes the greatest threat to our wellbeing.

2. Avoidance and denial

Avoidance and denial involve ignoring or suppressing distressing emotions or situations (Seligman & Csikszentmihalyi, 2014).

Such mechanisms hinder our emotional processing and contribute to heightened stress and anxiety (Carver & Scheier, 2011).

If we avoid tackling our problems or deny that they even exist, we cannot resolve them. This coping mechanism leads to stagnation and paralysis and hinders our emotional growth (Smith et al., 2018).

3. Self-harm

Self-harm, such as cutting or burning oneself, is a particularly distressing and a counterproductive coping strategy (Klonsky et al., 2018).

This behavior can offer a fleeting sense of control and relief but often results in increased emotional turmoil and can lead to dangerous physical injuries (Zetterqvist, 2015).

4. Negative self-talk

Engaging in negative self-talk, when we excessively criticize or put ourselves down, is linked to reduced self-esteem and heightened depression (Brakemeier et al., 2014).

The reinforcement of pessimistic thoughts and negative assumptions about ourselves can perpetuate and magnify our distress (Beck, 2019).

Negative self-talk is a very common coping mechanism, and again, it is a mechanism that starts out as a protective strategy designed to save us from danger that subsequently morphs into a maladaptive one that holds us back in numerous areas of our life.

David Burns (1980/1999) and other practitioners of Cognitive-Behavioral Therapy have provided more detailed descriptions of the various cognitive distortions that usually determine our negative self-talk.

The most common cognitive distortions involve all-or-nothing thinking, overgeneralization, mental filtering, disqualifying positives, jumping to conclusions in the form of mind reading and fortune telling, magnification and minimization, emotional reasoning, “should” statements, labeling and mislabeling, and personalization (Burns, 1980/1999).

5. Emotional eating or binge eating

We may also engage in emotional eating or binge eating to numb our emotions and cope with overwhelming stressors in our lives.

Like other maladaptive coping strategies, this one results in a classic vicious circle, in that our unhealthy response to problems soon turns into the main challenge in our life.

Those of us engaging in binge eating become trapped in a cycle of guilt, shame , and self-hatred, which is the direct consequence of this coping mechanism.

6. Isolation

Another unhealthy coping mechanism is withdrawing from social interactions. Isolating ourselves from our peers is also a detrimental choice of coping mechanism because avoidance or fear-driven isolation can lead to mental health and wellbeing issues.

When we cut ties with other people, we deprive ourselves of energizing human interactions and nourishing relationships, significantly narrowing our opportunities for healing and growing.

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7. Procrastination

Procrastination means avoiding important tasks or delaying their completion. Interestingly, we often procrastinate on precisely the tasks that are most important to us because we cannot bear the thought of doing them in a less than perfect way or even failing at them.

Again, procrastination may provide temporary relief because when we procrastinate, we remain in the sphere of possibility where we can indulge in fantasies of perfect or near-perfect outcomes.

However, procrastination increases our stress in the long run, because it massively decreases our sense of self-efficacy and is also related to feelings of guilt and shame .

8. Overworking

Many of us also engage in overworking to cope with feelings of disconnection, emptiness, lack of purpose, and alienation. We may also self-medicate with work to avoid addressing problems in other areas of our lives, such as our family, partnerships, or friendship circles.

Yet the problem with overworking is that it is likely to aggravate the challenges we do not address. And the more time we spend at work, the emptier our lives become in other domains.

It becomes increasingly difficult to stop and face that emptiness. What is more, overworking may also increase our risk of burnout and lead to a decrease in overall life satisfaction. It could also lead to various stress-related health problems.

9. Aggression

Aggression, too, can be a maladaptive coping mechanism, which can take the form of expressing anger, frustration, and irritation in harmful and upsetting ways and inappropriate contexts.

Aggression leads to strained relationships and can ultimately harm and push away the people who are closest to us.

If you need help with this unhealthy coping mechanism, head on over to this Anger Management Guide for constructive guidance.

10. Excessive screen time

Finally, we may also indulge in excessive screen time to numb unpleasant feelings and thoughts or to avoid complex tasks or challenges.

What counts as excessive and unhealthy screen time is difficult to generalize, though. Many of us have to use screens for work, and screens can also be platforms for meaningful social interactions, provide us with stimulating ideas, or help us relax.

Most of us will be guilty of wasting some time on social media or gaming platforms, or we may have a Netflix binge-watching habit.

Screen time as a coping mechanism becomes problematic when we are addicted to gaming or spend so much time online that we cannot cope with our daily tasks and neglect our real-life relationships and self-care.

To conclude, in all 10 cases, we can observe the same underlying mechanism at work: The behavior or thoughts that were originally designed to help us cope become addictive or habitual and soon turn into our most pressing primary problem. In other words, our ways to respond to our emotional crises end up becoming the crisis.

You may also enjoy this short explanatory video on slightly different selections of unhealthy coping mechanisms.

We may engage in a wide variety of unhealthy coping mechanisms to manage our emotional distress. The following three real-life scenarios illustrate the allure and consequences of unhealthy coping.

1. The slippery slope of substance abuse

Katja was struggling with overwhelming stress at work, her recent breakup, and various family issues. Unable to cope with the emotional turmoil, she sought solace in alcohol more and more often.

What initially provided a temporary escape from her problems quickly transformed into a nightly ritual. Katja’s dependence on alcohol as a stress-management strategy escalated.

First, she started drinking every day of the week and then ever earlier in the day. She hid the extent of her alcohol consumption from others.

Gradually, her life spiraled out of control, causing further distress and isolation. The substance that once offered her relief had trapped her in a cycle of physical and emotional addiction.

2. The dangers of negative self-talk

Daniel had always struggled with a lack of self-confidence, but a series of interpersonal conflicts at work led to him being haunted by self-doubt and feelings of inadequacy.

He was passed over for promotion three times. He constantly berated himself for his many perceived failures and had become his own harshest critic.

Negative self-talk had infiltrated every aspect of his daily life, corroded his self-esteem, and exacerbated his anxiety. Even minor setbacks immediately triggered a barrage of self-critical thoughts, trapping him in a cycle of damaging and counter-productive self-sabotage .

Daniel’s inner critic had become a relentless torturer that made it increasingly impossible for him to think of himself as a worthy human being deserving of dignity and respect.

3. The loneliness trap

Sandra had experienced a series of losses in her life, leaving her feeling increasingly vulnerable and emotionally fragile. First, her mother died of cancer, and then her long-term partner died in a car accident.

She found it difficult to ask for help and didn’t want to burden her friends with her own grief. Yet her grief, pain, and losses were all she could think about, and she couldn’t really engage in other topics of conversation.

Sandra withdrew further and further from social interactions. Isolation became her chosen coping mechanism as she thought to shield her growing sense of vulnerability from the world. Soon, weeks turned into months, and Sandra found herself trapped in an ever-more-desolate emotional landscape. Her isolation had deepened her despair and prevented the healing and growth that only connection and support can provide.

As you can see, each of these three examples illustrates the short-term relief that unhealthy coping mechanisms can provide, as well as the detrimental long-term consequences that follow in their wake.

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Some coping mechanisms may originally have been helpful but have become unhealthy because we began to use them excessively.

Examples include physical exercise, a great coping mechanism if used judiciously, that deteriorates into a gym addiction or the occasional glass of wine that allows us to relax but that we consume more and more excessively until it constitutes a problem.

Freeing ourselves from our unhealthy coping requires self-awareness, intentional change, and great discipline.

If we have been trapped in a cycle of maladaptive coping or if we have become addicted, we may need to seek professional help. If our unhealthy coping still seems like something we can manage on our own, we can also try to develop healthier habits to disrupt our unhelpful patterns, for example, by practicing mindfulness (Beck, 1967; Kabat-Zinn, 1982).

There are a range of psychological interventions that focus on enhancing healthy coping skills . Cognitive-Behavioral Therapy, for example, teaches us to identify and challenge maladaptive thoughts, promoting positive reframing and problem-solving (Beck, 1967).

Mindfulness-based approaches cultivate acceptance and nonjudgment and seek to enhance emotional regulation (Kabat-Zinn, 1982).

ACT seeks to enhance our psychological flexibility and our ability to cope with the entire range of human emotions by encouraging us to defuse from our unhelpful thoughts.

We may empower ourselves with healthy alternatives to our unhealthy coping mechanisms, such as stress-reduction techniques, journaling, and engaging in hobbies (Taylor & Brown, 1988).

Meditation, various mindfulness techniques, deep relaxation, and writing are all helpful activities for overcoming challenging situations.

We may also find solace in nature , in the company of others, or in physical activities such as exercising. We may find respite by attending communal gatherings, helping others, or learning something new.

Explore PositivePsychology.com’s wealth of resources, including articles and worksheets on coping, mindfulness, and emotional wellbeing.

Realizing Resilience: A coaching masterclass

Why do some people not just master but even appear to thrive during challenging situations? What allows them to cope so much more effectively than others?

The Realizing Resilience Masterclass© explores the secrets of resilient people who bounce back from and adapt well throughout adversity. In this six-module course, you will learn the foundations of resilience and the skills and abilities that promote healthy coping.

Free worksheets

• The Coping Skills Inventory provides you with six powerful coping strategies that can be applied to deal with stressful or challenging situations. This exercise explains specific coping skills and shows you how and when to use them.
• The Cognitive Restructuring Worksheet shows you how to use Socratic questioning. It contains a series of open yet focused questions that two people can use in a dialogue to challenge irrational thoughts.
• The Decatastrophizing Steps Worksheet uses five questions to take you through deconstructing what you may have experienced as an emotional catastrophe.

Recommended reading

In a related article, we explore The Science of Coping: 10+ Strategies & Skills and the coping strategies wheel in detail.

Do you feel that your unhealthy coping mechanisms got established mostly due to stress? Then you may find our article How to Cope With Stress highly beneficial.

If you’d like to dive into the science of coping, our article What Is Coping Theory?  will definitely appeal to you.

If you’re looking for more science-based ways to help others overcome adversity, check out this collection of 17 validated resilience and coping exercises . Use them to help others recover from personal challenges and turn setbacks into opportunities for growth.

17 Tools To Build Resilience and Coping Skills

Empower others with the skills to manage and learn from inevitable life challenges using these 17 Resilience & Coping Exercises [PDF] , so you can increase their ability to thrive.

Created by Experts. 100% Science-based.

This article has shown the many dangerous pitfalls and long-term detrimental consequences of unhealthy coping mechanisms.

It shows that what was originally designed to provide respite, soothe, or protect us can easily turn into a massive problem in its own right, aggravating and often eclipsing our original distress.

The good news is that healthy coping is a skill that we can learn. We do not have to remain slaves to our less-than-helpful habits. We can begin the journey of practicing sustainable and generative ways of reacting to our challenges today.

We hope you enjoyed reading this article. Don’t forget to download our three Resilience Exercises for free .

Support your friend by listening, expressing concern, and encouraging them to seek professional help if needed. Be a pillar of encouragement during their journey to healthier coping. Never underestimate the power of empathetic and nonjudgmental listening. Be prepared to recommend stronger behavioral interventions if they are at risk of self-harm.

Poor coping skills usually have their roots in our childhoods, but they may also arise from limited resources, lack of awareness, or personality disposition. Developing effective coping skills often requires practice and guidance, as well as patience and perseverance.

Sleeping is a necessary and natural way to restore and manage stress, but excessive sleeping designed to escape our problems might indicate an unhealthy coping mechanism. Balance is key here. If sleeping prevents us from functioning normally and mastering our daily tasks, there might be a problem.

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This article is a stark reminder that our instinctive reactions to stress and emotional pain aren’t always the most beneficial. While it’s tempting to resort to avoidance or escape, these coping mechanisms often create a vicious cycle of temporary relief followed by increased distress. It’s crucial to recognize these unhealthy patterns in ourselves and actively work towards developing healthier coping strategies.

Thank you for shedding light on this important topic. The categorization of coping mechanisms helps understand the different ways people react to stress. I particularly appreciate the emphasis on developing healthy coping skills, as it provides a hopeful and empowering message for those struggling with unhealthy patterns.

You have provided some beautiful insight into both negative and positive coping strategies, thank you for sharing this knowledge and I hope the next reader has found it as useful and informative as I have. Thanks again

Thanks for the article! Great to learn about some negative coping mechanisms!

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What Is Problem-Solving Therapy?

Verywell / Madelyn Goodnight

Problem-Solving Therapy Techniques

How effective is problem-solving therapy, things to consider, how to get started.

Problem-solving therapy is a brief intervention that provides people with the tools they need to identify and solve problems that arise from big and small life stressors. It aims to improve your overall quality of life and reduce the negative impact of psychological and physical illness.

Problem-solving therapy can be used to treat depression , among other conditions. It can be administered by a doctor or mental health professional and may be combined with other treatment approaches.

At a Glance

Problem-solving therapy is a short-term treatment used to help people who are experiencing depression, stress, PTSD, self-harm, suicidal ideation, and other mental health problems develop the tools they need to deal with challenges. This approach teaches people to identify problems, generate solutions, and implement those solutions. Let's take a closer look at how problem-solving therapy can help people be more resilient and adaptive in the face of stress.

Problem-solving therapy is based on a model that takes into account the importance of real-life problem-solving. In other words, the key to managing the impact of stressful life events is to know how to address issues as they arise. Problem-solving therapy is very practical in its approach and is only concerned with the present, rather than delving into your past.

This form of therapy can take place one-on-one or in a group format and may be offered in person or online via telehealth . Sessions can be anywhere from 30 minutes to two hours long. 

Key Components

There are two major components that make up the problem-solving therapy framework:

• Applying a positive problem-solving orientation to your life
• Using problem-solving skills

A positive problem-solving orientation means viewing things in an optimistic light, embracing self-efficacy , and accepting the idea that problems are a normal part of life. Problem-solving skills are behaviors that you can rely on to help you navigate conflict, even during times of stress. This includes skills like:

• Knowing how to identify a problem
• Defining the problem in a helpful way
• Trying to understand the problem more deeply
• Setting goals related to the problem
• Generating alternative, creative solutions to the problem
• Choosing the best course of action
• Implementing the choice you have made
• Evaluating the outcome to determine next steps

Problem-solving therapy is all about training you to become adaptive in your life so that you will start to see problems as challenges to be solved instead of insurmountable obstacles. It also means that you will recognize the action that is required to engage in effective problem-solving techniques.

Planful Problem-Solving

One problem-solving technique, called planful problem-solving, involves following a series of steps to fix issues in a healthy, constructive way:

• Problem definition and formulation : This step involves identifying the real-life problem that needs to be solved and formulating it in a way that allows you to generate potential solutions.
• Generation of alternative solutions : This stage involves coming up with various potential solutions to the problem at hand. The goal in this step is to brainstorm options to creatively address the life stressor in ways that you may not have previously considered.
• Decision-making strategies : This stage involves discussing different strategies for making decisions as well as identifying obstacles that may get in the way of solving the problem at hand.
• Solution implementation and verification : This stage involves implementing a chosen solution and then verifying whether it was effective in addressing the problem.

Other Techniques

Other techniques your therapist may go over include:

• Problem-solving multitasking , which helps you learn to think clearly and solve problems effectively even during times of stress
• Stop, slow down, think, and act (SSTA) , which is meant to encourage you to become more emotionally mindful when faced with conflict
• Healthy thinking and imagery , which teaches you how to embrace more positive self-talk while problem-solving

What Problem-Solving Therapy Can Help With

Problem-solving therapy addresses life stress issues and focuses on helping you find solutions to concrete issues. This approach can be applied to problems associated with various psychological and physiological symptoms.

Mental Health Issues

Problem-solving therapy may help address mental health issues, like:

• Chronic stress due to accumulating minor issues
• Complications associated with traumatic brain injury (TBI)
• Emotional distress
• Post-traumatic stress disorder (PTSD)
• Problems associated with a chronic disease like cancer, heart disease, or diabetes
• Self-harm and feelings of hopelessness
• Substance use
• Suicidal ideation

Specific Life Challenges

This form of therapy is also helpful for dealing with specific life problems, such as:

• Death of a loved one
• Dissatisfaction at work
• Everyday life stressors
• Family problems
• Financial difficulties
• Relationship conflicts

Your doctor or mental healthcare professional will be able to advise whether problem-solving therapy could be helpful for your particular issue. In general, if you are struggling with specific, concrete problems that you are having trouble finding solutions for, problem-solving therapy could be helpful for you.

Benefits of Problem-Solving Therapy

The skills learned in problem-solving therapy can be helpful for managing all areas of your life. These can include:

• Being able to identify which stressors trigger your negative emotions (e.g., sadness, anger)
• Confidence that you can handle problems that you face
• Having a systematic approach on how to deal with life's problems
• Having a toolbox of strategies to solve the issues you face
• Increased confidence to find creative solutions
• Knowing how to identify which barriers will impede your progress
• Knowing how to manage emotions when they arise
• Reduced avoidance and increased action-taking
• The ability to accept life problems that can't be solved
• The ability to make effective decisions
• The development of patience (realizing that not all problems have a "quick fix")

Problem-solving therapy can help people feel more empowered to deal with the problems they face in their lives. Rather than feeling overwhelmed when stressors begin to take a toll, this therapy introduces new coping skills that can boost self-efficacy and resilience .

Other Types of Therapy

Other similar types of therapy include cognitive-behavioral therapy (CBT) and solution-focused brief therapy (SFBT) . While these therapies work to change thinking and behaviors, they work a bit differently. Both CBT and SFBT are less structured than problem-solving therapy and may focus on broader issues. CBT focuses on identifying and changing maladaptive thoughts, and SFBT works to help people look for solutions and build self-efficacy based on strengths.

This form of therapy was initially developed to help people combat stress through effective problem-solving, and it was later adapted to address clinical depression specifically. Today, much of the research on problem-solving therapy deals with its effectiveness in treating depression.

Problem-solving therapy has been shown to help depression in: 

• Older adults
• People coping with serious illnesses like cancer

Problem-solving therapy also appears to be effective as a brief treatment for depression, offering benefits in as little as six to eight sessions with a therapist or another healthcare professional. This may make it a good option for someone unable to commit to a lengthier treatment for depression.

Problem-solving therapy is not a good fit for everyone. It may not be effective at addressing issues that don't have clear solutions, like seeking meaning or purpose in life. Problem-solving therapy is also intended to treat specific problems, not general habits or thought patterns .

In general, it's also important to remember that problem-solving therapy is not a primary treatment for mental disorders. If you are living with the symptoms of a serious mental illness such as bipolar disorder or schizophrenia , you may need additional treatment with evidence-based approaches for your particular concern.

Problem-solving therapy is best aimed at someone who has a mental or physical issue that is being treated separately, but who also has life issues that go along with that problem that has yet to be addressed.

For example, it could help if you can't clean your house or pay your bills because of your depression, or if a cancer diagnosis is interfering with your quality of life.

Your doctor may be able to recommend therapists in your area who utilize this approach, or they may offer it themselves as part of their practice. You can also search for a problem-solving therapist with help from the American Psychological Association’s (APA) Society of Clinical Psychology .

If receiving problem-solving therapy from a doctor or mental healthcare professional is not an option for you, you could also consider implementing it as a self-help strategy using a workbook designed to help you learn problem-solving skills on your own.

During your first session, your therapist may spend some time explaining their process and approach. They may ask you to identify the problem you’re currently facing, and they’ll likely discuss your goals for therapy .

Keep In Mind

Problem-solving therapy may be a short-term intervention that's focused on solving a specific issue in your life. If you need further help with something more pervasive, it can also become a longer-term treatment option.

Get Help Now

We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Shang P, Cao X, You S, Feng X, Li N, Jia Y. Problem-solving therapy for major depressive disorders in older adults: an updated systematic review and meta-analysis of randomized controlled trials .  Aging Clin Exp Res . 2021;33(6):1465-1475. doi:10.1007/s40520-020-01672-3

Cuijpers P, Wit L de, Kleiboer A, Karyotaki E, Ebert DD. Problem-solving therapy for adult depression: An updated meta-analysis . Eur Psychiatry . 2018;48(1):27-37. doi:10.1016/j.eurpsy.2017.11.006

Nezu AM, Nezu CM, D'Zurilla TJ. Problem-Solving Therapy: A Treatment Manual . New York; 2013. doi:10.1891/9780826109415.0001

Owens D, Wright-Hughes A, Graham L, et al. Problem-solving therapy rather than treatment as usual for adults after self-harm: a pragmatic, feasibility, randomised controlled trial (the MIDSHIPS trial) .  Pilot Feasibility Stud . 2020;6:119. doi:10.1186/s40814-020-00668-0

Sorsdahl K, Stein DJ, Corrigall J, et al. The efficacy of a blended motivational interviewing and problem solving therapy intervention to reduce substance use among patients presenting for emergency services in South Africa: A randomized controlled trial . Subst Abuse Treat Prev Policy . 2015;10(1):46. doi:doi.org/10.1186/s13011-015-0042-1

Margolis SA, Osborne P, Gonzalez JS. Problem solving . In: Gellman MD, ed. Encyclopedia of Behavioral Medicine . Springer International Publishing; 2020:1745-1747. doi:10.1007/978-3-030-39903-0_208

Kirkham JG, Choi N, Seitz DP. Meta-analysis of problem solving therapy for the treatment of major depressive disorder in older adults . Int J Geriatr Psychiatry . 2016;31(5):526-535. doi:10.1002/gps.4358

Garand L, Rinaldo DE, Alberth MM, et al. Effects of problem solving therapy on mental health outcomes in family caregivers of persons with a new diagnosis of mild cognitive impairment or early dementia: A randomized controlled trial . Am J Geriatr Psychiatry . 2014;22(8):771-781. doi:10.1016/j.jagp.2013.07.007

Noyes K, Zapf AL, Depner RM, et al. Problem-solving skills training in adult cancer survivors: Bright IDEAS-AC pilot study .  Cancer Treat Res Commun . 2022;31:100552. doi:10.1016/j.ctarc.2022.100552

Albert SM, King J, Anderson S, et al. Depression agency-based collaborative: effect of problem-solving therapy on risk of common mental disorders in older adults with home care needs . The American Journal of Geriatric Psychiatry . 2019;27(6):619-624. doi:10.1016/j.jagp.2019.01.002

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

A Guide to Setting Up Virtual Meeting Rooms in 2024

A virtual meeting room facilitates remote collaboration. The best virtual meeting room platforms are seamlessly integrated with all your workflows.

By the team at Slack August 23rd, 2024

Meetings are a key component of any workplace. But getting everyone into a single room may be challenging or expensive, especially if you have participants located across the country or around the world.

A virtual meeting room can be an excellent alternative, largely replicating the in-person experience and allowing everyone to fully participate. However, not all virtual meeting room platforms are the same. Below, we’ll dive into how virtual meeting rooms work, which features to consider, and what you can do to make the most of this useful technology.

Introduction to virtual meeting rooms

Virtual meeting rooms work equally well for both formal and informal meetings , though you may want to adjust certain settings depending on the type of meeting. Formal meetings, such as committee meetings or board meetings, typically have a strict agenda and follow specific protocols. Informal meetings, such as brainstorming sessions or training classes, are looser and may be more participant-driven.

Regardless of the type of meeting, a virtual meeting space should serve as a comfortable place for participants to gather. Great virtual meeting platforms provide all the necessary tools to run meetings smoothly and efficiently while allowing everyone the opportunity to participate.

What is a virtual meeting room?

A virtual meeting room is an online stand-in for whatever type of space you need. With a few tweaks, it can become a virtual boardroom, a virtual conference hall, or even a virtual training lab. Flexible setup options and seamless integration with your existing workflows create an atmosphere that fosters true collaboration, regardless of physical distance.

When you need virtual meeting rooms

There are three basic scenarios that call for a virtual meeting room:

• Companywide meetings. Small, single-office companies may be able to get everyone into the same physical space. But if you have multiple offices, an in-person all-hands meeting can be difficult to organize and expensive to implement. Virtual meeting rooms make it easy to call everyone together to share important information quickly.
• Remote team collaboration. If you have remotely distributed workers, a virtual meeting system is essential. Face-to-face contact is one of the best ways to foster collaboration, but bringing everyone into the office at once is not always feasible. This is especially true if your team members are geographically dispersed.
• Meeting with external clients. Sometimes it makes sense to bring a client to your office or to visit their location. But both you and your clients are busy, and it’s not always easy to find time to travel. Your clients may also be located in another state or country. Virtual meetings solve the challenges of distance and scheduling by taking travel out of the equation.

How to set up a virtual meeting room

Virtual conference rooms are highly customizable, allowing you to choose the best fit for each specific meeting. But there are several things you should do ahead of time to make your conference a success , regardless of the specific customizations you choose:

• Assign technical assistants to help design and create the meeting room
• Create channels for announcements and introductions
• Send out invitations at least a few weeks in advance
• Restrict the use of @here or @everyone tags to relevant personnel to avoid chaos
• Work with your technical assistants to build the look and feel that match the overall tone of the meeting
• Log in to the space to troubleshoot any issues at least a day ahead of time

Benefits of using virtual meeting rooms

The best virtual meeting rooms offer quite a few benefits for companies of all sizes. These include:

Improved team collaboration and communication

When everyone is on-site at the same hours, it’s easy for team members to organize both formal and informal brainstorming sessions or other meetings. They can also simply walk down the hall when needed to communicate face-to-face. When your teams are remotely distributed or working flexible, hybrid shifts, though, it’s not as simple. But a virtual meeting room lets you re-create that valuable in-person experience. You’ll want a platform that is easy to use and seamlessly integrated with your workflows. The goal is to make remote collaboration just as simple as walking down the hall would be.

Increased productivity and efficiency

Ongoing collaboration is essential to productivity and efficiency. When each person feels like an island, it’s easy for things to be overlooked or for misunderstandings to occur. Virtual meeting rooms reduce these risks by keeping everyone on the same page. Whether you’re giving remote presentations or a few team members are collaborating on a document, virtual meeting rooms help to build a shared vision.

Cost savings and reduced travel expenses

In today’s highly digital era, your best client may be halfway around the world, while your key team members are spread across four states. It would be possible to fly everyone in for an important meeting, but the expenses could be prohibitive. A virtual conference venue offers a far more cost-effective solution. Everyone can participate in the moment from the comfort of their home or office without paying for airline tickets or coping with jet lag.

Key features of the best virtual meeting rooms

The best virtual meeting rooms offer several features that provide real value. Examples include:

High-quality video and audio conferencing

When considering which virtual meeting system to choose, top-notch video and audio quality should be non-negotiable. How can you possibly make the most of an important meeting if the audio keeps cutting out or the video is grainy? Be sure to conduct test runs before you implement the software and again before each meeting.

Screen sharing and document collaboration

During an in-person meeting, it’s easy enough to simply pass around a document or project a presentation. Be sure that the virtual meeting room software you choose is just as convenient. You’ll want participants to be able to share screens with just a couple of clicks and to collaborate as needed on all the major types of document files.

Interactive whiteboard for brainstorming and ideation

Whiteboards are where all the magic happens when you’re in the blue-sky phase of development. They can also be helpful throughout a project’s lifespan as you continue to refine ideas. Make sure that whatever virtual conference space you select has an interactive whiteboard that is easy for everyone to access and use.

Seamless integration with existing workflows

You don’t want to waste valuable meeting time asking everyone to click into and out of a bunch of different apps. Instead, your meeting platform should seamlessly integrate with the tools you already use. The idea is to support your existing workflows rather than running counter or even parallel to them.

Advanced security measures for data protection

All companies have a significant amount of proprietary information. Your business is also legally and ethically responsible for protecting your team members’, vendors’, and clients’ personal data. Yet the rate of hacks and other cybercrimes is only growing. You’ll need a trustworthy virtual meeting platform that uses advanced security measures to ensure that all data is safe and protected.

Customizable features to meet specific business needs

Every business is different, with unique needs and goals. Even within a single organization, informal brainstorming sessions have different requirements than formal presentations by the CEO. Look for a platform that offers plenty of customizable features, and then take the time to get to know how those features work. Don’t be afraid to play around with them before each meeting to ensure that you have the best settings to meet that day’s specific goals.

Best practices for effective virtual meetings

Even the best virtual meeting place is only a tool. It’s up to you to make sure you’re following all the best practices to run your virtual meetings effectively.

Setting clear meeting objectives and agendas

Some types of informal gatherings work best with only general, flexible guidelines. However, the vast majority of meetings, especially those that are more formal, need clear objectives and agendas. Before you call the meeting, take a few moments to think through what you want to accomplish. Then turn that vision into actionable goals and objectives. Determine an agenda that will fit the timeline of the meeting, and don’t forget to allow time for each speaker to take a few questions. Distribute copies of the objectives and agenda several days or weeks ahead of the meeting so that people can prepare.

Engaging participants and encouraging active participation

Any meeting, whether in-person or virtual, lives or dies by the amount of engagement it generates. It’s often less distracting to use a virtual meeting room with avatars that can stand in for the participants who are watching, but be sure to switch to a webcam shot of whoever is speaking. Throughout the meeting, ask questions. Solicit feedback. Conduct live polls. Open up Q&A sessions at the end of each panelist’s presentation. All these steps will help everyone feel like they’re part of the group, no matter where they are geographically located.

Using breakout rooms for focused discussions

Virtual meeting platforms with breakout rooms are incredibly helpful for larger, all-hands type of meetings, as well as large group meetings designed to address a specific problem. Smaller groups of participants can gather in these breakout rooms for focused, intense discussions and then bring their results back to the group as a whole. This is also a great way to engage shyer or more reserved participants, who may be reluctant to speak up in an unfamiliar crowd.

Best virtual meeting platforms to make collaboration effective and engaging

So, which platforms have the key features detailed above? Here is our roundup of the best virtual meeting platforms for 2024 and beyond.

Slack’s virtual meeting room, huddles , is part of our comprehensive work operating system. We make it easy to jump on a huddle from wherever you are in the larger Slack platform. You can customize your huddle with colorful backgrounds, emoji, and more, effortlessly setting the stage for whatever type of meeting you want. Even better? All the messages, links, and documents from a huddle are automatically saved in Slack, providing a single source of truth for everyone to reference later.

Microsoft Teams

Microsoft Teams makes sense for those who are already working primarily in the Microsoft environment. It’s included in all Microsoft 365 plans, allowing enterprise team members to quickly collaborate on Microsoft files and documents. You can add features such as Teams Rooms for additional customization.

Zoom is easy to scale as your business grows. A free basic subscription offers the features most small businesses need, while an enterprise plan can support up to 1,000 simultaneous participants with features such as interactive whiteboards and unlimited cloud storage. Mobile connections are also surprisingly robust, making it easy for people to connect while on the go.

Google Meet

Google Meet can work well for large businesses since it’s included with an enterprise-level subscription to Google Workspace. Not only is it fully integrated with all Google apps, but it also supports in-domain livestreaming. This means that you can hold an audio or video meeting within the private domain or network for your individual organization.

Putting it all together

A virtual meeting room is essential for any organization with remotely distributed workers or clients. It saves you the time and expense of flying people in for meetings while providing a similarly collaborative environment. But you’ll want to be sure to choose a platform that is fully integrated with your current workflows, provides breakout rooms for small-group discussions, and is easy to customize for different meeting environments.

If you want to learn more about how Slack’s comprehensive work operating system can streamline your operations, including its robust virtual meeting solutions, contact our sales team today .

• Remote work
• Communication

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