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Coping Mechanisms: Definition, Examples, & Types

Coping Mechanisms: Definition, Examples, & Types

By Sukhman Rekhi, M.A.
​Reviewed by Tchiki Davis, M.A., Ph.D.

What are coping mechanisms? Read on to discover various types of coping mechanisms and healthy ways to cope.

*This page may include affiliate links; that means we earn from qualifying purchases of products.

Life can often mirror a movie. Maybe not in the sense that we are surrounded by a camera crew documenting our every move, a stylist ensuring that we are always dressed for the occasion, or the writers and directors telling us what to do next—although, wouldn’t that be nice? But just like movies that have their conflicts and climaxes, life also hands us our fair share of highs and lows. 

Learning how to effectively handle difficult moments in our lives is what healthy coping is all about. Read on to understand what coping mechanisms are, learn different types of coping, and explore examples of healthy coping skills.
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What Is a Coping Mechanism? (A Definition)

While many of us may not be new to the concept of coping, it may be helpful to discuss the psychological definition of coping mechanisms. Coping mechanisms are cognitive and behavioral approaches that we use to manage internal and external stressors (Algorani & Gupta, 2021).   

Let’s break this down even further to gain a better understanding of the types of stressors and approaches to coping. 

Stressors that lead to coping
Not all stress is created the same. While stress can generally include the physical and emotional reactions that we have in response to a challenge or stressor, where our stressors come from may differ. The two of the primary types of stressors are internal and external. 

  • Internal stressors are thoughts and emotions that come from within us that can induce a stress response (Alsentali & Anshel, 2015). Some examples of internal stressors include:
    • Fears such as failure or rejection
    • Insecurities 
    • Negative self-talk (e.g., “I’m not good enough”)
    • Creating unrealistic expectations
    • Perfectionism 
  • External stressors provoke a stress response from outside factors and can sometimes include situations we have no control over (Alsentali & Anshel, 2015). Some examples of external stressors include:
    • Losing a loved one
    • Being laid off from your job
    • An upcoming exam or presentation 
    • Learning you have an illness 
    • A car accident 


Approaches used to cope
The mechanisms we use to cope may be called approaches or techniques of how we implement our coping skills. Typically, we utilize cognitive and behavioral approaches to cope (Burns & Nolen-Hoeksema, 1991). 

Let’s illustrate these approaches through an example. Perhaps you have been swamped with work and you miss your child’s school play. You may have had the date circled on your calendar for months (or more realistically, saved as an event on your phone), but maybe you had to stay late at a meeting, and by the time you left work there was too much traffic to make the play. Your child is visibly upset at you after the play and you feel disappointed in yourself for making them feel sad. Unfortunately, you can’t go back in time and make the play. What might you do now to cope with this stressful event? 

  • Cognitive approaches to coping relate to our thinking. It’s easy for us to give in to negative self-talk in a situation like this. Perhaps you catch yourself saying, “I’m a horrible parent.” This only makes you feel worse than you may already be feeling. Instead, you may want to try some positive self-talk, such as telling yourself, “Mistakes happen and I will do my best next time to make intentional time for my family. ” Forgiving yourself lets you shift the focus to your actions instead of ruminating on what happened.

 

  • Behavioral approaches to coping relate to our actions. You may be thinking, “Okay, I forgave myself but I still have a kid that looks up to me who is upset. Now what?” Think about what you can do to make the situation better for you and your child right now. This can play out in several different ways. One example could look like apologizing to them for missing the play, asking them what you can do that might make them feel better right now, and then carrying out the action they suggested. Maybe they ask you to spend time with them by getting ice cream before you head home, so you do just that. And next time, you seek out your supervisor in advance to ask them if you can head out of the office on time before the next play. 

Coping Mechanism Techniques

We may never be able to fully rid ourselves of stressors, no matter how resilient we are, but we do have the power to manage stress in healthy ways. Let’s take a look at some of the primary types of coping mechanisms that may be helpful to incorporate into your own coping toolkit. 

Problem-Focused Coping refers to an actionable way to handle a stressful situation, much like the behavioral approach to coping we just talked about. This technique allows us to focus on tackling the problem itself. Typically, this coping technique is employed when we have control over a situation (Baker & Berenbaum, 2007). Here are some examples:  

  • Feeling overwhelmed with responsibilities? Try creating a schedule or to-do list.
  • Dealing with loneliness after a break-up? Try reaching out to some close friends or family members for social support. 
  • Struggling with work-life balance? Try talking to your employer about how to set up a more flexible schedule or healthy boundaries.
  • Stressed out about failing a class? Try delegating more hours of study time or forming a study group. 
  • Feeling extra sluggish due to a less nutritious diet? Try meeting with a nutritionist or primary care provider for meals that are both easy to make and healthy.

 
Emotion-Focused Coping is managing your internal feelings about a stressful situation, similar to the cognitive approach mentioned above. This technique allows us to focus on ourselves and our emotions about the situation. While we can use emotion-focused coping techniques for all types of stressors, this technique may become particularly helpful when we do not have control over a situation (Baker & Berenbaum, 2007). Here are some examples:  
​

  • Received a parking ticket? Try a quick 10-minute guided meditation to breathe through any additional stress or anger the situation may have caused.
  • Got into a small argument with a friend? Try journaling about your feelings regarding the incident. 
  • Didn’t get the job you wanted or into the college you were hoping for? Try to practice reframing the situation from a negative one to a positive. For example, if you were rejected from a school you had your eyes set on, could there be a possibility that you end up getting into a different, better school? This is not always easy, but trying to look at a situation from an alternative perspective may be worthwhile.  
  • Suffering from a loss of a loved one? Grief looks different and takes various amounts of time for all of us. Take all the time needed to feel all the emotions that come up for you or talk about these emotions with a mental health practitioner (e.g., a grief counselor). ​

Coping Mechanism Styles ​

When we deal with stressful situations, some of us may feel encouraged to deal with the problem right away, while some of us may want to evade the situation altogether. There is no one correct method to cope with life’s stressors, but it is important to be aware of distinct coping styles. Let’s take a look at two primary styles of coping.

  • Active Coping is coping with a stressor head-on. Whether you decide to focus on the problem (problem-focused) or how you feel about the situation (emotion-focused), an active coping style is an attempt to cope with the stressor and try to reduce the effect it has on you (Holahan & Moos, 1987).  

  • Avoidant Coping is exactly what it sounds like and involves us avoiding the situation that is eliciting a stress response or ignoring our feelings about the stressor altogether (Holahan & Moos, 1987).

I like to think of this coping style as akin to the “laundry chair” in my bedroom. You know what I mean right? Somewhere in our homes, we all have this chair (or couch or treadmill or spot on the floor)that we throw random items on until we have to deal with them later. For me, it’s where I put my clothes that need to be folded, clothes that are folded but not put away yet, purses that I’ve taken out of the closet that need to go back, and sometimes even shopping bags with the items that I haven’t yet taken out of their packaging. 

Sometimes this “laundry chair” is perfectly clean, but one by one I add things to it until it becomes an overwhelming mountain of items that may or may not lead to some tears when I finally decide to clean. Similar to dealing with stressors, an avoidant coping style may start as harmless until the stressful situations keep adding on, leading to a backlog of emotions that still need to be dealt with. 

Some examples of avoidant coping may include not talking about the stressful situation, distracting yourself from the stressor such as by binge-watching a TV show, or escaping by resorting to alcohol or drug use.

Coping Mechanism Types

Before we get to specific coping mechanisms for various types of stress or mental health conditions, let’s elaborate a bit more on the types of coping mechanisms. So far, we have learned about various coping approaches, techniques, and styles. Here is a rundown of two dominant coping mechanism types: healthy and unhealthy.
​

  • Healthy Coping is utilizing a coping strategy that allows us to respond to a stressful situation in a healthy capacity. When struggling with a stressor or a challenge, healthy coping mechanisms may not instantly feel gratifying, but they can promote positive long-term change (Stallman et al. , 2021). Some healthy coping examples include:
    • Talking about your problems with loved ones
    • Eating well and exercising regularly
    • Reaching out to a mental health professional for extra support
    • Self-soothing techniques such as meditation or journaling
    • Using problem-solving skills to address the situation 
  • Unhealthy Coping, on the other hand, is employing strategies that respond to stressors in an unhealthy or harmful way. While unhealthy coping mechanisms might offer comfort instantaneously, they tend to lead to negative consequences down the road (Stallman et al., 2021). Some unhealthy coping examples include:
    • Procrastinating on the problem or avoiding it altogether
    • Overeating or undereating, and sleeping too much or too little
    • Partaking in excessive alcohol or drug usage
    • Withdrawing from social situations
    • Self-harm

Video: Unhealthy Coping Mechanisms

Want to learn more about unhealthy coping mechanisms? Check out this video:

Coping Mechanisms for Stress

Now that we have set the blueprint for all different types of coping strategies and methods, let’s talk about specific coping mechanisms for particular situations. The following sections will offer a list of several different types of coping mechanisms which include problem-focused and emotion-focused coping tips. 

The primary goal of coping with stress is finding healthy ways to de-stress (Scheier, Weintraub, & Carver, 1986). Keep reading for some examples that you may want to try if you are overwhelmed or stressed out.

  • Laugh it out. Humor is an excellent way to process stress. While dealing with stress can be challenging at times, finding time to laugh with loved ones, watch something funny, or make jokes can help us cultivate a lighter mood. This alteration in mood may help us look at our stressors from a more positive perspective.

 

  • Make a schedule. Feeling overwhelmed with all of your responsibilities? You’re far from being alone. Whether you are trying to balance parenthood, school, work, social life, or even something exciting such as a wedding or vacation, making a schedule to keep track of all you must get done can be a wonderful way to relieve stress. 

 

  • Practice self-care. Taking care of ourselves looks different for all of us. Although our lives may seldom allow time for us to practice self-care, it is beneficial for us to make the time to do so, even if just for a few minutes every day. Some examples of self-care might include painting or writing in a journal; reading a book or watching a TV show; or taking care of our bodies with a relaxing bath or nightly skincare routine. ​​

Coping Mechanisms for Anxiety

Ever experience your heart racing too fast, your palms starting to sweat, and your mind feeling overwhelmed with worry? This tense combination of symptoms can be a result of feeling anxious. Regardless of whether you’re experiencing fear or worrying about an upcoming event, you can try out these tips that may help you cope with anxious thoughts (Savitsky et al., 2020).  

  • Meditation or breathing exercises. When I experience anxiety, my thoughts and my heart are in a race competing to see which of the two can go faster. If my anxiety gets too overwhelming, I do grounding techniques. Research suggests that one way to help ground yourself when feeling anxious is to center your focus on your breathing or try a meditation practice, rather than ruminating or cycling through the thoughts that are currently in your head. There are several breathing techniques that you can utilize. One example is box breathing. Interested in this? Try it with me.

 

  • Step 1: inhale for four seconds
  • Step 2: hold your breath for another four seconds
  • Step 3: exhale the air for a final four seconds
  • Step 4: keep repeating steps 1-3 until you feel calmer

 

  • Cognitive reframing. Let’s say you receive the unfortunate news that you were laid off from your job. You have a family to provide for and bills to pay, and this sudden change is eliciting an anxious stress response. How will you make ends meet without an income? Perhaps you think to yourself, “This is the worst thing that could happen.” This is an example of catastrophic thinking. It’s incredibly easy for our minds to think of the worst-case scenario when a stressful situation like this appears. The practice of cognitive reframing (also called reappraisal), however, encourages you to challenge your thoughts and help restructure a negative thought into a more positive one. Instead, you may try telling yourself, “This situation sucks and it feels very difficult right now, but I know I will get through it.” Reframing harmful thoughts can help us then change behavior that can lead to a better outcome. 
  • Aromatherapy. Being in touch with our core five senses is another grounding technique that can support coping with anxiety. Aromatherapy, in particular, appeals to our sense of smell. Research has shown that the same system that helps us regulate smell can also play a role in regulating emotions. One way to practice aromatherapy is to smell essential oils. For anxiety specifically, lavender oil is a popular scent for relieving anxious thoughts and reducing overall stress. Next time you’re out shopping, consider searching nearby for essential oils that seem to calm you. ​

Coping Mechanisms for Depression

If you’re dealing with clinical depression or experiencing sporadic depressive episodes, you may know the feeling of hopelessness, fatigue, and a lack of motivation all too well. Aside from the emotional symptoms that can be present during depression, you may also feel certain physical side effects such as a change in sleeping or eating habits (Aselton, 2012). Let’s take a look at some ways we can help mitigate our symptoms of depression. 

  • Keep a routine. Ever felt like laying in bed all day to deal with sadness you’re experiencing? I’ve been there too. Although sleeping under a warm blanket, with loads of junk food and a fully loaded Netflix queue next to me was my go-to depression coping strategy, I quickly felt even more miserable. While indulging in junk food and binge-watching is a fun activity from time to time, too much of it can point to an unhealthy and avoidant coping style. Instead, you may find it helpful for you, in the long run, to stick to a daily routine. Whether it includes a weekly cleaning schedule, a daily self-care routine, or even just meal-prepping your food, having a regular routine can help balance your moods. 

 

  • Stay physically active. Research shows that moving our bodies, for even as low as 15 minutes a day, can support our mental well-being. If you’re in the midst of a depressive episode, try doing some light exercise whether it be at the gym or a walk outside in the fresh air. Exercise helps release endorphins, which are “happiness hormones” that help with lifting moods. 

 

  • Organize your environment. Remember the “laundry chair?” Turns out that clutter tends to accrue when we are feeling overwhelmed with stress, anxiety, or depression. When struggling with a depressive episode, we need to have a place of refuge and solace in our homes. If our homes feel disorganized or overly messy, it may increase feelings of depression, lack of focus, and fatigue. If you start to notice your laundry chair, or any space in your home, increase in clutter, try finding time to organize your space. Such a practice may allow you to feel more in control of your space and provide a sense of accomplishment, which could help with coping with depression. 

Coping Mechanisms for Grief

Grief can be the result of several life changes, such as the loss of a loved one, divorce, moving from your home, or even graduating from school. Grief is our inherent response to a loss of some kind and healing from loss is not a linear process (Root & Exline, 2014). As you go through the highs and lows of your grief process, you may want to be mindful of some of these coping mechanisms. 

  • Seek out social support. Dealing with loss can feel isolating. Asking for support from loved ones is a key coping mechanism to process grief and bereavement. Psychologists advise that having a social network during tough times helps us feel more capable of processing grief, improves our self-esteem, and can reduce feelings of loneliness and persistent sadness. 

 

  • Remember to eat well. Like depression, grief can also alter our routines, especially our sleep and eating habits. A balanced diet is especially beneficial for a healthy immune system and being able to cope with major life stressors. When we experience grief, it may be hard to hold ourselves accountable to eat and be active, so it may be helpful to rely on your social network and request them to support you in maintaining a healthy diet.  

 

  • Try professional help or a support group. When we go through unique experiences of grief, it may be helpful to seek out a licensed professional or other community members who are going through a similar grief process. If you are going through a sudden and shocking life-changing event, you may find it advantageous to ask your support system or primary care provider for additional resources such as a therapist or support group to support you during this difficult time.​​

TED Talk: Finding Your Coping Mechanism

Need some support in finding a coping mechanism that works for you? Try watching this TED Talk on coping mechanisms by Joseph Lewis:

Quotes on Coping Mechanisms

Looking for words of encouragement to deal with life’s challenges? Here are some wise words that may offer you some perspective.

  • “One of life’s best coping mechanisms is to know the difference between an inconvenience and a problem.” - Robert Fulghum
  • “You never really know what's coming. A small wave, or maybe a big one. All you can really do is hope that when it comes, you can surf over it, instead of drown in its monstrosity.” - Alysha Speer
  • “Two words will help you cope when you run low on hope: accept and trust." - Charles R. Swindoll 
  • "You cannot prevent the birds of sorrow from flying over your head, but you can prevent them from building nests in your hair. " - Chinese Proverb 
  • “You may not control all the events that happen to you, but you can decide not to be reduced by them." - Maya Angelou

Articles Related to Coping Mechanisms

​Want to learn more? Check out these articles:

  • Radical Acceptance: Definition, Skills, & Exercises
  • Rumination: Definition, Examples, and How to Stop
  • Emotional Dysregulation: Definition, Examples, And Tips

Books Related to Coping Mechanisms​

If you’d like to keep learning more, here are a few books that you might be interested in.

  • Sense of Self - Coping Skills: Distress Tolerance and Life Skills For Teens and Adults
  • Coping with Anxiety: Ten Simple Ways to Relieve Anxiety, Fear, and Worry
  • Coping Skills: Tools & Techniques for Every Stressful Situation (5-Minute Therapy)
  • Coping Skills for Trauma Deck​

Final Thoughts on Coping Mechanisms

Just like our individual life paths, the way we cope with stressors and challenges may all look different from person to person. We hope this article offered you insights into various methods of coping mechanisms, styles, and techniques for everyday stress, major life events, and dealing with your mental health. Finding a healthy coping strategy that works for you may take time, but we hope you recognize there is no one-size-fits-all approach to coping. And finally, please remember to be kind to yourself as you learn and add coping strategies to your wellness repertoire. ​

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References

  • ​Algorani, E. B., & Gupta, V. (2021). Coping mechanisms. In StatPearls [Internet]. StatPearls Publishing. 
  • Alsentali, A. M., & Anshel, M. H. (2015). Relationship between Internal and External Acute Stressors and Coping Style. Journal of Sport Behavior, 38(4). 
  • Aselton, P. (2012). Sources of stress and coping in American college students who have been diagnosed with depression. Journal of Child and Adolescent Psychiatric Nursing, 25(3), 119-123.
  • Baker, J. P., & Berenbaum, H. (2007). Emotional approach and problem-focused coping: A comparison of potentially adaptive strategies. Cognition and emotion, 21(1), 95-118.
  • Burns, D. D., & Nolen-Hoeksema, S. (1991). Coping styles, homework compliance, and the effectiveness of cognitive-behavioral therapy. Journal of Consulting and clinical Psychology, 59(2), 305.
  • Glass, N. (2015). Coping among trauma-affected youth: a qualitative study. Conflict and health, 9(1), 1-12.
  • Holahan, C. J., & Moos, R. H. (1987). Personal and contextual determinants of coping strategies. Journal of personality and social psychology, 52(5), 946. 
  • Root, B. L., & Exline, J. J. (2014). The role of continuing bonds in coping with grief: Overview and future directions. Death Studies, 38(1), 1-8.
  • Savitsky, B., Findling, Y., Ereli, A., & Hendel, T. (2020). Anxiety and coping strategies among nursing students during the covid-19 pandemic. Nurse Education in Practice, 46, 102809.
  • Scheier, M. F., Weintraub, J. K., & Carver, C. S. (1986). Coping with stress: divergent strategies of optimists and pessimists. Journal of personality and social psychology, 51(6), 1257.
  • Stallman, H. M., Beaudequin, D., Hermens, D. F., & Eisenberg, D. (2021). Modelling the relationship between healthy and unhealthy coping strategies to understand overwhelming distress: A Bayesian network approach. Journal of Affective Disorders Reports, 3, 100054.

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Coping Mechanisms - StatPearls - NCBI Bookshelf

Emad B. Algorani; Vikas Gupta.

Author Information and Affiliations

Last Update: April 28, 2022.

Definition/Introduction

Coping is defined as the thoughts and behaviors mobilized to manage internal and external stressful situations.[1] It is a term used distinctively for conscious and voluntary mobilization of acts, different from 'defense mechanisms' that are subconscious or unconscious adaptive responses, both of which aim to reduce or tolerate stress.[2] 

When individuals are subjected to a stressor, the varying ways of dealing with it are termed 'coping styles,' which are a set of relatively stable traits that determine the individual's behavior in response to stress. These are consistent over time and across situations.[3] Generally, coping is divided into reactive coping (a reaction following the stressor) and proactive coping (aiming to neutralize future stressors). Proactive individuals excel in stable environments because they are more routinized, rigid, and are less reactive to stressors, while reactive individuals perform better in a more variable environment.[4] 

Coping scales measure the type of coping mechanism a person exhibits. The most commonly used scales are COPE (Coping Orientation to Problems Experienced), Ways of Coping Questionnaire, Coping Strategies Questionnaire, Coping Inventory for Stressful Situations, Religious-COPE, and Coping Response Inventory.[5] 

Coping is generally categorized into four major categories which are[1]: 

  1. Problem-focused, which addresses the problem causing the distress: Examples of this style include active coping, planning, restraint coping, and suppression of competing activities.

  2. Emotion-focused, which aims to reduce the negative emotions associated with the problem: Examples of this style include positive reframing, acceptance, turning to religion, and humor.

  3. Meaning-focused, in which an individual uses cognitive strategies to derive and manage the meaning of the situation

  4. Social coping (support-seeking) in which an individual reduces stress by seeking emotional or instrumental support from their community. 

Many of the coping mechanisms prove useful in certain situations. Some studies suggest that a problem-focused approach can be the most beneficial; other studies have consistent data that some coping mechanisms are associated with worse outcomes.[6][1] Maladaptive coping refers to coping mechanisms that are associated with poor mental health outcomes and higher levels of psychopathology symptoms. These include disengagement, avoidance, and emotional suppression.[7] 

The physiology behind different coping styles is related to the serotonergic and dopaminergic input of the medial prefrontal cortex and the nucleus accumbens. [4] The neuropeptides vasopressin and oxytocin also have an important implication relative to coping styles. On the other hand, neuroendocrinology involving the level of activity of the hypothalamic-pituitary-adrenocortical axis, corticosteroids, and plasma catecholamines were unlikely to have a direct causal relationship with an individual's coping style.[8] 

Issues of Concern

Patients using maladaptive coping mechanisms are more likely to engage in health-risk behaviors than those with appropriate mechanisms. They are also more non-adherent and more likely to use cigarettes or alcohol.[9]

Coping influences patients' compliance to therapy and the course of the disease by lifestyle changes. In disorders where non-medicinal treatment plays a role in the progression, coping mechanisms are important in determining the severity of such conditions. Coping styles may be helpful in patients' educational programs or psychotherapy, and paying attention to them could contribute to the prevention of sequelae. [10][11]

The importance of coping styles does not only affect the patients alone but also their physicians and nurses. Healthcare workers are more likely to choose a problem-oriented coping mechanism while the tendency to choose avoidance decreases with age and employment duration. The incidence of burnout syndrome decreases with the use of problem-oriented coping mechanisms, social integration, and the use of religion.[12][13]

Clinical Significance

Understanding coping mechanisms is a cornerstone in choosing the best approach to the patient to build an effective doctor-patient relationship. The need to monitor the patient's level of distress and coping mechanisms arise because patients who adopt maladaptive mechanisms are more likely to perceive their doctors as being disengaged and less supportive. This perception is clinically significant because about one out of four cancer patients use a maladaptive coping mechanism.[14]

The relation between maladaptive coping mechanisms and numerous disorders has been established. Psychiatric disorders such as PTSD, anxiety, and major depression, and somatic symptoms were all correlated with coping styles related to avoidance.[15] This scenario holds for other disorders such as hypertension and heart diseases, where maladaptive coping strategies were used by patients who had more severe symptoms.[16] 

Nursing, Allied Health, and Interprofessional Team Interventions

Teaching patients and their caregivers appropriate coping skills can have a significant impact on the way they perceive their condition, the severity of the symptoms, and the psychological distress associated with it. In patients diagnosed with lung cancer, assertive communication was associated with less pain interference and psychological distress; coping skills effects extend to family caregivers who reported less psychological distress when practicing guided imagery. Other coping mechanisms as mindfulness might not be as beneficial in certain situations.[17] [Level 2]

Physicians, psychiatrists, physical therapists, nurses, and health educators share the role of educating patients to become more responsible for their health. Interprofessional involvement can help patients cope better with the symptoms of their illnesses. Coping skills training programs didn't prove to be effective in reducing pain severity among knee osteoarthritis patients. They did not confer pain or functional benefit beyond that with surgical and postoperative care, but combining both physical exercises and coping skills training with treatment had a more significant improvement.[18][19][20] [Level 1, Level 2]

Nursing, Allied Health, and Interprofessional Team Monitoring

Understanding the coping styles is central to support the patient's coping efforts. Talking with the medical staff to seek information and social support was the most popular coping strategy in anxious surgical patients. Monitoring patients' coping strategies using various coping scales (e.g., COPE, Ways of Coping Questionnaire, Coping Strategies Questionnaire) can help in evaluating the patient's psychological status and continued improvement.[21]

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Psychological violence and ways of coping

Zyuzkina Anastasia Andreevna, psychologist of the health care institution "City Clinical Psychiatric Dispensary"

Often domestic violence against women and children is not perceived as an act of violence.

The topic of psychological abuse is broad, this issue is relevant not only in the field of the family system, but also in the sphere of work.

For example, in the scientific literature, psychological violence is called mobbing - the employer's disrespectful attitude towards employees in the context of labor relations. Situations where periodically (at least once a week) the employee is humiliated and harassed by the team or the manager, the purpose of which is to dismiss the employee during the period of employment. Mobbing is manifested in the oppression of a long period of time and includes negative statements, unfounded criticism, social isolation of an employee, dissemination of deliberately false information about a person, and more.

Psychological consequences for the object of mobbing are so serious that social significance is perceived as traumatic and compared with murder, rape and robbery. Some people even think about suicide.

Most often, psychological abuse occurs in the family. The main victims of domestic violence are women and children. The consequences of psychological violence include sleep and appetite disorders, alcoholism, reckless committing of traumatic actions, a change in the nature of the individual.

Psychological violence is a form of influencing the emotions or psyche of a partner through threats, intimidation, insults, criticism, condemnation, etc. That is, a constant verbal negative impact on another person. More often this type of violence is subjected to wives from their husbands, much less often vice versa.

Psychological abuse can escalate into physical abuse.

Domestic violence also spreads in cohabitation as cohabitation. Most often it is a form of psychological abuse. Psychological abuse is on a par with physical abuse, since the personality is violated by suppressing self-esteem. Under such conditions, the person who is targeted by the negative impact does not assess the situation as dangerous and sometimes it is necessary to convince them that they have become precisely the victims. Beliefs are formed as if she herself is to blame, misunderstood, did not tolerate, did not prove, provoked. As a result, personal characteristics are formed: self-restraint, alienation, negativism, refusal to express one's own position.

Insults, violence, mistreatment in psychology is called abuse. The person who forces to do something, offends, forces to perform actions that are unpleasant to another person, respectively, is an abuser.

The reasons why one partner affects the psyche of another are varied, the most common: the need for self-realization and self-affirmation at the expense of the other, difficulties in the inability to express one's desires and thoughts, past experience, financial dependence on one's partner, the perception of violence as a norm in family behavior, propaganda of violence in the media / movies / video games, psychological deviations in the form of a psychological trauma.

With constant criticism, the self-esteem of the victim decreases to a certain level and self-confidence is shaky, in this state it is easier for the tyrant to impose his opinion and desired behavior. The victim in such a state of mind doubts the correctness of his actions, a feeling of insignificance and guilt is instilled. By psychologically influencing such a person, another model of life is laid, the position of a tyrant is adopted and control is exercised on his part.

There are many signs of psychological violence and a combination of signs is used to determine it, and not each factor individually:

  • criticism - a rough assessment of shortcomings, comments about appearance, intelligence, taste preferences, such criticism may be followed by insults.
  • Humiliation - insults, rough treatment.
  • Accusation - conviction of guilt, for example, in family failures and shifting responsibility for everything that happens.
  • Despotism - commanding tone in communication, orders and instructions instead of requests.
  • Intimidation - Threats of physical violence against the victim and their loved ones, limiting prohibitions on contact with children and threats from the tyrant to commit suicide.
  • Prohibition to communicate with relatives, friends, colleagues, deprivation of means of communication.
  • Prohibited from visiting places outside the home and obtaining permission from a partner to leave the house.
  • Permanent presence, partner rarely leaves alone.
  • Monitoring behavior and communication outside the home, checking private messages, checking call lists, checking email, installing software, hidden or open surveillance (video surveillance).

Emotional abuse also includes jealousy, which manifests itself in constant accusations of adultery.

A psychological abuser has such qualities as: disrespectful attitude towards a partner and his life principles; the imposition of help that was not asked for, generosity that puts in an awkward position; total control; jealousy; threatening behavior; the presence of double standards “I can, but you can’t”; life credo "a man (woman) is never guilty of anything."

There are several types of psychological violence. Gaslighting is one of the most severe forms of psychological abuse. The gaslighter denies their partner or child adequateness using the phrases “it seemed to you”, “it didn’t happen”, “you just don’t understand it”. The victim is instilled that the perception of the environment is erroneous, therefore, the victim is convinced that she is going crazy. Neglect - ignoring any needs, arguing that a person does not need it, deliberate negligence. Sometimes the abuser pushes his partner to plastic surgery, refuses to deal with everyday life and children. In this situation, it is best to isolate yourself from the abuser. Visholding - refusal to discuss an exciting topic. Emotional blackmail - ignoring any action of the victim, emotional coldness, silence, blackmail with personal information. The purpose of such behavior is the subordination of another person, deprivation of one's own will, and only by limiting communication can one protect himself from this. Ignoring - emotional withdrawal. Isolation - prohibition of communication with everyone except the abuser himself, so the request for help is difficult to carry out. Control - tight control over any actions of the partner. Criticism - pointing out shortcomings and miscalculations, that in front of other people it looks like ridicule. The purpose of such behavior is to form an inferiority complex, after such an impact it is difficult to recover from such a relationship, faith in oneself, partnership is lost.

It is best for the victim to get out of the situation of violence (even run away, disappear from view). Victims of psychological abuse cannot avoid mental problems. Such people are in a state of psychological trauma and experience anxiety, fear, may become depressed, and suicidal attempts are not excluded. There is also emotional dependence, neglect of one's needs, various addictions may arise, for example, alcohol or drugs.

According to studies, in those families where various types of violence (physical, psychological) are used, signs of a delay in the physical and neuropsychic development of children are noticed.

In each specific case of violence, a psychological consultation is required.

It is important to take responsibility for your life, set your own goals, learn to listen to yourself and your feelings, stop negative influences and report what is unpleasant, not tolerate when something causes negative feelings.

In difficult social, economic and psychological situations, you should contact crisis centers to receive the necessary assistance.

For psychological support, you can contact the helpline, where they will listen, support and determine the type of assistance.

The importance of evaluating clients' coping strategies - Practical Health Psychology

Nadia Garnefsky, Vivian Kraay, Department of Clinical Psychology, University of Leiden, The Netherlands

“Rob just found out he has HIV (negative event). He thinks he is the one to blame (self-blame) and avoids meeting friends (avoidance). This situation made him sad. When Rob is at home, he can't stop thinking about his feelings (rumination) and considers what happened to be a complete disaster (catastrophizing). Because he is sad, he has little energy. As a result, he avoids communication even more, which makes him even sadder. Thus, Rob is drawn into a vicious circle."

People experience a range of strong emotions in response to negative life events. To cope with these emotions, people can use a variety of cognitive and behavioral strategies. This process is called coping. Lazarus defined coping as an individual's efforts to cope with stress caused by harm, threat or challenge. In Rob's case, the negative event was the news of his positive HIV status. Many other stressful events can happen, from single events such as the death of a loved one, divorce, or job loss, to long-term events such as bullying, high workloads, and relationship problems. Thus, coping is applicable to all kinds of life stresses.

Coping strategies can be divided into cognitive (“what do you think”) and behavioral (“what do you do”). An example of a cognitive coping strategy is self-blame. People who use this coping strategy blame themselves for what they went through (Rob blamed himself for contracting HIV). Other examples of cognitive strategies are rumination and catastrophizing. Rumination is the repeated reflection on the emotions, thoughts, and feelings associated with a negative experience. Catastrophizing means focusing too much on the destructive aspects of what happened. Rob resorted to all these strategies. Other cognitive strategies are blaming others, accepting, refocusing on more pleasant things, planning your steps, re-evaluating or giving the event a positive value, and putting the event in perspective (in comparison to other, worse events). In total, 9cognitive coping strategies. An example of a behavioral coping strategy is avoidance - avoiding situations and social contacts, which was also observed in Rob. Other behavioral coping strategies include seeking distraction, taking action to cope with the experience, seeking social support, and ignoring—behaving as if nothing had happened. So, in total, 5 behavioral coping strategies are described.

To assess cognitive and behavioral coping strategies, 2 instruments were created and validated - the Cognitive Emotion Regulation Questionnaire (CERQ) and the Behavioral Emotion Regulation Questionnaire (BERQ). CERQ has already been translated and validated in many languages, and BERQ is being actively translated.

Studies that have examined the role of cognitive and behavioral coping strategies using CERQ and BERQ have identified useful and less useful strategies. Among cognitive strategies, rumination, catastrophizing, and self-blame were found to be less useful than positive reappraisal, putting the situation into perspective, and refocusing on the positive. In terms of behavioral strategies, avoidance and ignorance are less helpful than distraction, action, and seeking social support. These are general conclusions; in a particular stressful situation, another can be observed.

Knowledge of the client's specific cognitive and behavioral coping strategies can help to understand the vicious circle of psychological problems and can suggest ways to change maladaptive patterns and build more adaptive ones.

“Rob has started therapy. The therapist assessed Rob's cognitive and behavioral coping strategies and found high scores for self-blame, rumination, catastrophizing, and avoidance.

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