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Psychological perspectives are different ways of thinking about and explaining human behavior. There’s no one-size-fits-all approach to studying and understanding the human mind and behavior. That’s why psychologists utilize a variety of perspectives when studying how people think, feel, and behave. Exploring different perspectives gives us a fuller, richer way to look at psychology—and solve problems that people might be experiencing.

For example, have you ever wondered why you flinch when you hear a loud noise? Someone with a behaviorist perspective might say it’s a learned reaction, while someone with a biological perspective would focus on how your brain processes and responds to sound. Looking at the problem from different perspectives gives us insight into the various factors that can play a role.

Major Psychological Perspectives

The early years of psychology were dominated by a succession of these different schools of thought. If you have taken a psychology course, you might remember learning about structuralism, functionalism, psychoanalysis, behaviorism, and humanism—all of which are different schools of psychological thought.

As psychology has grown, the number and variety of topics psychologists investigate have also expanded. Since the early 1960s, the field of psychology has flourished. It continues to grow rapidly, as has the depth and breadth of subjects studied by psychologists.

Some of the most prominent psychological perspectives include:

• The psychodynamic perspective focuses on unconscious influences
• The behavioral perspective looks at learning via associations and reinforcement
• The cognitive perspective focuses on how we think and process information
• The biological perspective is concerned with the brain and genetic influences
• The cross-cultural perspective emphasizes how culture affects behavior and thought
• The evolutionary perspective examines the role of natural selection and inheritance
• The humanistic perspective focuses on growth and self-fulfillment

Purpose of Psychological Perspectives

Why are there so many different perspectives in psychology? It is important to remember that every topic in psychology can be looked at in many ways. For example, let’s consider the subject of aggression.

• A professional who emphasizes a biological perspective would look at how the brain and nervous system impact aggressive behavior.
• A professional who stresses a behavioral perspective would look at how environmental variables reinforce aggressive actions.
• A professional who utilizes a cross-cultural approach might consider how cultural and social influences contribute to aggressive or violent behavior.

Here are seven of the major perspectives in modern psychology.

1. The Psychodynamic Perspective

The psychodynamic perspective originated with the work of Sigmund Freud. This view of psychology and human behavior emphasizes the role of the unconscious mind, early childhood experiences, and interpersonal relationships to explain human behavior, as well as to treat mental illnesses.

Much thanks to Freud’s work and influence, psychoanalysis became one of the earliest major forces within psychology. Freud conceived of the mind as being composed of three key elements: the id, the ego, and the superego.

• The id is the part of the psyche that includes all the primal and unconscious desires.
• The ego is the aspect of the psyche that must deal with the demands of the real world.
• The superego is the last part of the psyche to develop and is tasked with managing all of our internalized morals, standards, and ideals.

2. The Behavioral Perspective

Where the Freudian approach was all about early experiences and unconscious urges, the behaviorists were much more invested in understanding how environmental forces affect our actions.

Behavioral psychology focuses on learned behaviors. It was founded on the work of psychologists such as Edward Thorndike and John B. Watson. Behaviorism dominated psychology in the early twentieth century but began to lose its hold during the 1950s.

Today, the behavioral perspective is still concerned with how behaviors are learned and reinforced. Behavioral principles are often applied in mental health settings, where therapists and counselors use these techniques to explain and treat a variety of illnesses. Techniques that are rooted in behavioral principles include exposure therapy, aversion therapy, flooding, systematic desensitization, behavior modeling, and token economies.

3. The Cognitive Perspective

During the 1960s, a new perspective known as cognitive psychology emerged. This area of psychology focuses on mental processes like memory, thinking, problem-solving, language, and decision-making. The cognitive perspective, influenced by psychologists such as Jean Piaget and Albert Bandura, has grown tremendously in recent decades.

Cognitive psychologists often use an information-processing model (comparing the human mind to a computer) to conceptualize how information is acquired, processed, stored, and utilized. For example, a psychologist taking the cognitive perspective might be interested in how you retrieve memories, analyze information, and form answers when you take a tough school exam.

This approach also lays the groundwork for cognitive-behavioral therapy (CBT), a therapeutic approach that strives to identify and then change negative thinking patterns that contribute to psychological problems.

4. The Biological Perspective

The study of physiology played a major role in the development of psychology as a separate science. Today, the perspective is known as biological psychology (also called biopsychology or physiological psychology). The point of view emphasizes the physical and biological bases of behavior.

Biopsychologists look at the brain, but they are also interested in other body systems including the nervous, immune, and endocrine systems. The role that genetics plays in behavior and psychological problems is also a huge area of interest.

Over the last few decades, the perspective has grown significantly with advances in our ability to explore and understand the human brain and nervous system.

Magnetic resonance imaging (MRI) and positron emission tomography (PET) scans give researchers tools to observe the brain under a variety of conditions. Scientists can now look at the effects of brain damage, drugs, and disease in ways that were not possible in the past. It’s led to new insights (and treatments) for problems since we are now better able to understand the biological aspects of mental illness.

5. The Cross-Cultural Perspective

Cross-cultural psychology is a fairly new perspective that has grown significantly in the last twenty years. Psychologists and researchers in this school of thought look at human behavior across different cultures.

The differences in social behaviors between individualistic and collectivistic cultures are one good example of how this perspective can offer fresh insights. For example, researchers have studied how social behaviors differ in individualistic and collectivistic cultures. Individualistic cultures place emphasis on independence and self-reliance, while collectivist cultures stress social harmony and cohesiveness.

6. The Evolutionary Perspective

Evolutionary psychology focuses on the study of how the theory of evolution can explain physiological processes. Psychologists who take this perspective apply the basic principles of evolution (like natural selection) to psychological phenomena.

This perspective suggests that psychological traits like fear, aggression, and social bonding have developed because they offer some survival advantage. For example, our tendency to form close relationships may have evolved because cooperating and being close to others increased the chances of finding food, shelter, and other crucial resources for survival.

7. The Humanistic Perspective

In the 1950s, a school of thought known as humanistic psychology arrived. It was greatly influenced by the work of prominent humanists such as Carl Rogers and Abraham Maslow.

The humanistic perspective emphasizes the role of motivation in thought and behavior. Concepts such as self-actualization are essential. Psychologists with a humanist perspective focus on what drives humans to grow, change, and develop their personal potential.

This field focuses on the things that can improve quality of life, happiness, and subjective well-being. For example, this perspective helps us understand how practices like gratitude and compassion strengthen resilience and reduce stress.

Generalized anxiety disorder (GAD) can be a challenge to diagnose. People consider panic attacks a hallmark of all anxiety disorders, but GAD is different in that there are generally no panic attacks associated with the condition.

As a result of this misconception, without the experience of panic attacks, a person may think they are “just worrying too much.” Their struggles with constant worry may be minimized or dismissed and, in turn, not properly diagnosed or treated. 

Most of us experience worry and situations that can cause us to feel anxious, so what are professionals looking for to help determine if someone’s worry and anxiety are related to GAD?

The first step is to evaluate symptom criteria, as outlined in “The Diagnostic and Statistical Manual of Mental Disorders,” 5th Edition, Text Revision (also known as the DSM-5-TR). Mental health professionals look for factors like excessive, hindering worry paired with a variety of physical symptoms, then use proven diagnostic assessments to make a diagnosis and rule out other possibilities.

Symptoms of GAD

The DSM-5-TR outlines specific criteria to help professionals diagnose generalized anxiety disorder. Having a standard set of symptoms to reference when assessing clients helps them to more accurately diagnose mental health concerns and, in turn, create a more effective plan of care.

Excessive worry means worrying even when there is no specific threat present or in a manner that is disproportionate to the actual risk. Someone struggling with GAD experiences a high percentage of their waking hours worrying about something. The worry may be accompanied by reassurance-seeking from others.

In adults, the worry can be about job responsibilities or performance, one’s own health or the health of family members, financial matters, and other everyday, typical life circumstances. In children, the worry is more likely to be about their abilities or the quality of their performance (for example, in school). Many people with GAD also experience symptoms such as sweating, nausea, or diarrhea.

The anxiety, worry, and other associated symptoms make it hard to carry out day-to-day activities and responsibilities. They may cause problems in relationships, at work, or in other important areas of life.

In order to give a diagnosis of GAD, these symptoms also must be unrelated to any other medical conditions and cannot be explained by a different mental disorder or by the effect of substance use, including prescription medication, alcohol, or recreational drugs.

Clinical Assessment

During an assessment, your clinician will use the diagnostic criteria, standardized assessments, and their clinical judgment to make a diagnosis.

Generally, they will ask about your symptoms in an open-ended way, but you may also be asked to complete self-report questionnaires. These typically brief measures can help determine the diagnosis (as the Generalized Anxiety Disorder Scale-7 does) or severity of symptoms.

In specialized care settings, like an anxiety disorders clinic, standardized assessment tools are sometimes used to evaluate symptoms. In this case, your clinician conducts a semi-structured interview. The interview is likely to include a standardized set of questions, and your answers will help your clinician to make an accurate diagnosis.

Commonly used and well-validated diagnostic interviews for adults include the Structured Clinical Interview for DSM Disorders (SCID) and the Anxiety and Related Disorders Interview Schedule for DSM-5 (ADIS-5). There is a child version of the ADIS, in which both the parent and the child are asked about the child’s symptoms. These interviews also evaluate the presence of other associated conditions such as depression.

Generalized Anxiety Disorder Discussion Guide

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Your Visit

Remember to be honest with your provider at the first visit—both when filling out forms and discussing your symptoms face-to-face. Being upfront and honest can help determine what is happening and put together a plan of care specifically tailored to your needs.

Self-Assessment

If you are wondering whether you or your child might have GAD, you can consider completing a brief online self-screening tool for adults or for children provided by the Anxiety and Depression Association of America (ADAA). If you do this, you should still speak with a mental health professional or your physician for a proper diagnosis and treatment.

When to Seek Help 

Many people who struggle with GAD experience symptoms for a long time before seeking help. Reaching out for a diagnosis can feel challenging, especially when anxiety feels so constant and widespread.

Only around 20% of people who have symptoms of anxiety seek treatment. In 2020, a national coalition of women’s health professionals recommended that all women aged 13 and older should be screened for anxiety. The lifetime prevalence of anxiety disorders is approximately two times higher in women than in men, so preventative screenings may be helpful in ensuring that women and girls receive appropriate interventions to improve health and well-being.

Contacting a mental health or other clinical provider is a courageous step that can help clarify what is happening and, in turn, lead to creating a plan of care that can help you find relief and regain a sense of well-being.

When deciding to seek help, something to consider is how difficult it is to feel any sense of calm, comfort, and reassurance around your worry.

Also, know that not experiencing panic attacks is another primary reason people don’t seek help for their anxiety. Their worry may be chronic and concerning but, because there are no periods of acute panic attacks, they simply chalk the challenges up to being a “worrywart.”

They may even be told this by others when seeking reassurance or trying to find comfort. Remember, however, that GAD is different in that panic attacks aren’t typically present, so don’t let this factor stop you from seeking help.

Additionally, take note of the physical symptoms that are accompanying your worry. As the anxiety continues, you may find more and more challenges with things like headaches, digestion, restlessness, and fatigue. Should you find that your worry feels excessive and begins leading to other physical symptoms, you may benefit from talking with a mental health or other care providers.

Finding a Clinician

Take time to research and seek out providers who specialize in the treatment of anxiety. Because anxiety is present in so many mental health conditions, you will want to talk with someone who understands the specific criteria required so you can be accurately diagnosed and treated.

Primary care physicians can often provide referrals to trusted and specialized mental health providers. Otherwise, to find a psychotherapist in your area, consult referral resources such as:

The American Psychiatric Association (APA) is a national organization of psychiatrists that can also provide recommendations for local providers who are able to provide psychiatric evaluation and prescribe medications.

Another option is to try an online therapy program.

Differential Diagnosis

Anxiety symptoms can be found in many categories of mental health conditions listed in the DSM-5-TR, such as mood disorders, eating disorders, and cognitive disorders. Within the category of anxiety disorders, there are many symptoms that will overlap and anxiety conditions can sometimes be confused with one another.

The U.S. Preventative Services Task Force recommends that all adults under the age of 65 get screened for anxiety symptoms during routine doctor visits. While sitting with a mental health provider, they will be seeking information that will help them to best diagnose your condition. To give a differential diagnosis means to distinguish one condition from another when there are symptoms that overlap.

Some conditions that may need to be ruled out include:

Although some of these conditions are discussed more casually by the general public, there are specific criteria that would need to be met in order for one of these (or other conditions) to be properly diagnosed.

There can be other behaviors and symptoms that can be present with anxiety. For example, when someone engages in self-sabotaging behavior, such as procrastination, they can be perceived as struggling with self-regulation and behavioral conditions. Overlooking elements of anxiety related to this behavior can end up creating an obstacle for someone to receive effective treatment.

Keep in Mind

Remember: GAD is a treatable condition. There is no need for you (or your child) to worry in silence. Treatment, particularly psychotherapy, self-help approaches, or other therapies, will teach you a variety of ways to cope with your anxiety. There are also medications that can help.

Perfection is a double-edged sword—the driving force behind a high achiever or a personal liability. It’s a matter of degree. Here are 10 signs of perfectionist traits to watch for when nothing is ever good enough for yourself or someone around you.

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All-or-Nothing Thinking

Perfectionists, like high achievers, set and work hard to achieve lofty goals. Whereas a high achiever can be satisfied knowing they did their best and achieved a goal, a perfectionist will accept nothing less than perfection. “Almost perfect” is seen as a failure.

Being Highly Critical

Someone with a perfectionist personality is more critical of themselves and others than a high achiever. High achievers take pride in their accomplishments and tend to be supportive of others, yet perfectionists often spot mistakes and imperfections.

Feeling Pushed By Fear

High achievers are often pulled toward their goals by a desire to achieve them. They are also happy with any steps made in the right direction. Perfectionists, on the other hand, tend to be pushed by a fear of anything less than a perfectly met goal.

Having Unrealistic Standards

Another sign of being a perfectionist is setting goals that may not be reasonable. High achievers can set their goals high, enjoying the fun of going a little further once these goals are reached. Perfectionists often set their initial goals out of reach.

Focusing Only on Results

High achievers can enjoy the process of chasing a goal as much or more than the actual reaching of the goal itself. Conversely, perfectionists see the goal and nothing else. They’re so concerned with hitting the goal and avoiding failure that they can’t enjoy the process of growing and striving.

Feeling Depressed by Unmet Goals

Perfectionists are often less happy than high achievers. While high achievers are able to bounce back fairly easily from disappointment, perfectionists tend to beat themselves up and wallow in negative feelings when their high expectations go unmet. They struggle to move on when things don’t work out the way they had hoped.

Fear of Failure

Perfectionists have a greater fear of failure than high achievers. Because they place so much stock in results and become disappointed by anything less than perfection, failure becomes a scary prospect. And since anything less than perfection is seen as a failure, it makes it difficult to get started on anything new.

Procrastination

It seems paradoxical that perfectionists would be prone to procrastination since this personality trait can be detrimental to productivity. But research has found that a perfectionist person who isn’t able to adjust to their situation or environment—called maladaptive perfectionism—is often more prone to procrastinate.

The reason for this is because, fearing failure as they do, perfectionists will sometimes worry so much about doing something imperfectly that they become immobilized and fail to do anything at all. This procrastination can then lead to greater feelings of failure, further perpetuating a vicious and paralyzing cycle.

Defensiveness

Because a less-than-perfect performance is so painful and scary to perfectionists, they will often respond defensively to constructive criticism. High achievers, on the other hand, can see criticism as valuable information that will help improve their future performance.

Low Self-Esteem

High achievers tend to have equally high levels of self-esteem. This isn’t the case with perfectionists. Although striving for perfectionism is associated with higher self-esteem, when someone with a perfectionist personality evaluates themselves critically, this contributes to low self-esteem instead.

Perfectionists can also be lonely or isolated due to their critical nature and rigidity pushing others away. This can lead to even lower self-esteem, ultimately having a serious impact on the person’s self-image and overall life satisfaction while also impacting their relationships.

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Causes of Perfectionism

Many factors can affect a person’s chances of having a perfectionist personality. Some of the main causes of perfectionism include:

• A fear of judgment or disapproval from others
• Early childhood experiences, such as having parents with unrealistically high expectations
• Having a mental health condition associated with perfectionist tendencies, such as obsessive-compulsive disorder (OCD)
• Poor self-esteem
• Feelings of inadequacy
• A need for control
• Tying self-worth to achievements

Societal and cultural expectations can also play a role in perfectionism.

Pitfalls of Perfectionism

Being a perfectionist is challenging because it’s difficult to be perfect, or even of reaching a personal best. Another problem with perfectionism—and the reason you’ll want to know if you possess perfectionistic traits—is that perfectionists actually tend to achieve less and stress more than high achievers.

Unhealthy perfectionism is characterized by an excessive focus on control. Perfectionists can become extremely picky and preoccupied with making sure everything is flawless, which can lead to attempts to control situations or people. This can take a toll on interpersonal relationships.

It can also contribute to higher levels of stress. The stress caused by perfectionism can then lead to feelings of anxiety and has been linked to a variety of negative outcomes, including low self-esteem, eating disorders, sleep disturbances, and psychological distress.

How to Overcome Perfectionism

If you are a perfectionist and want to reduce some of its negative impacts on your life, there are a few things you can do. Strategies that can help you overcome perfectionism include:

• Creating an environment where you feel accepted
• Engaging in positive self-talk
• Not comparing yourself to others
• Practicing mindfulness to help you learn how to focus on the present without worrying as much about the past or future
• Using techniques from cognitive behavioral therapy (CBT), such as challenging negative thoughts

Healthy perfectionism can drive people to perform their best, but unhealthy perfectionism can lead to stress, anxiety, low self-esteem, and other issues that can affect their quality of life. Perfectionists are often critical, driven by fear, have unrealistic expectations, fear failure, and are defensive when they face any criticism.

If you see some of these perfectionist traits in yourself, don’t despair. Recognizing that a change may be needed is a very important first step. Once you recognize how these tendencies might be affecting you negatively, you can begin working toward taking a healthier approach that will still allow you to achieve your goals with less stress and negativity.

Whether you’ve been dumped by your date or you’ve had a rough day at the office, having healthy coping skills can be key to getting through tough times. Coping skills help you tolerate, minimize, and deal with stressful situations in life.

Coping skills are the tactics that people use to deal with stressful situations. Managing your stress well can help you feel better physically and psychologically and impact your ability to perform your best.

But not all coping skills are created equal. Sometimes, it’s tempting to engage in strategies that will give quick relief but might create bigger problems for you down the road. It’s important to establish healthy coping skills that will help you reduce your emotional distress or rid yourself of the stressful situations you face. Examples of healthy coping skills include:

• Establishing and maintaining boundaries
• Practicing relaxation strategies such as deep breathing, meditation, and mindfulness
• Getting regular physical activity
• Making to-do lists and setting goals

This article explores coping skills that can help you manage stress and challenges. Learn more about how different strategies, including problem-focused and emotion-focused skills, can be most helpful.

Problem-Based vs. Emotion-Based

The five main types of coping skills are: problem-focused coping, emotion-focused coping, religious coping, meaning-making, and social support.

Two of the main types of coping skills are problem-based coping and emotion-based coping. Understanding how they differ can help you determine the best coping strategy for you.

• Problem-based coping is helpful when you need to change your situation, perhaps by removing a stressful thing from your life. For example, if you’re in an unhealthy relationship, your anxiety and sadness might be best resolved by ending the relationship (as opposed to soothing your emotions).
• Emotion-based coping is helpful when you need to take care of your feelings when you either don’t want to change your situation or when circumstances are out of your control. For example, if you are grieving the loss of a loved one, it’d be important to take care of your feelings in a healthy way (since you can’t change the circumstance).

There isn’t always one best way to proceed. Instead, it’s up to you to decide which type of coping skill is likely to work best for you in your particular circumstance. The following are examples of stressful situations and how each approach could be used.

Reading Your Performance Review

You open your email to find your annual performance review. The review states that you are below average in several areas and you’re surprised by this because you thought you were performing well. You feel anxious and frustrated.

• Problem-focused coping: You go to the boss and talk about what you can do to improve your performance. You develop a clear plan that will help you do better and you start to feel more confident about your ability to succeed.
• Emotion-focused coping: You spend your lunch break reading a book to distract yourself from catastrophic predictions that you’re going to be fired. After work, you exercise and clean the house as a way to help you feel better so you can think about the situation more clearly.

Getting a Teenager to Clean

You have told your teenager he needs to clean his bedroom. But it’s been a week and clothes and trash seem to be piling up. Before heading out the door in the morning, you told him he has to clean his room after school “or else.” You arrive home from work to find him playing videos in his messy room.

• Problem-focused coping: You sit your teenager down and tell him that he’s going to be grounded until his room is clean. You take away his electronics and put him on restriction. In the meantime, you shut the door to his room so you don’t have to look at the mess.
• Emotion-focused coping: You decide to run some bathwater because a hot bath always helps you feel better. You know a bath will help you calm down so you don’t yell at him or overreact.

Giving a Presentation

You’ve been invited to give a presentation in front of a large group. You were so flattered and surprised by the invitation that you agreed to do it. But as the event approaches, your anxiety skyrockets because you hate public speaking.

• Problem-focused coping: You decide to hire a public speaking coach to help you learn how to write a good speech and how to deliver it confidently. You practice giving your speech in front of a few friends and family members so you will feel better prepared to step on stage.
• Emotion-focused coping: You tell yourself that you can do this. You practice relaxation exercises whenever you start to panic. And you remind yourself that even if you’re nervous, no one else is even likely to notice.

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Healthy Emotion-Focused Coping Skills

Whether you’re feeling lonely, nervous, sad, or angry, emotion-focused coping skills can help you deal with your feelings in a healthy way. Healthy coping strategies may soothe you, temporarily distract you, or help you tolerate your distress.

Sometimes it’s helpful to face your emotions head-on. For example, feeling sad after the death of a loved one can help you honor your loss.

Other times, coping skills may help you change your mood. If you’ve had a bad day at work, playing with your kids or watching a funny movie might cheer you up. Or, if you’re angry about something someone said, a healthy coping strategy might help you calm down before you say something you might regret.

Other examples of healthy ways to cope with emotions include:

• Care for yourself: Put on lotion that smells good, spend time in nature, take a bath, drink tea, or take care of your body in a way that makes you feel good such as painting your nails, doing your hair, putting on a face mask.
• Engage in a hobby: Do something you enjoy such as coloring, drawing, or listening to music.
• Exercise: Do yoga, go for a walk, take a hike, or engage in a recreational sport.
• Focus on a task: Clean the house (or a closet, drawer, or area), cook a meal, garden, or read a book.
• Practice mindfulness: List the things you feel grateful for, meditate, picture your “happy place,” or look at pictures to remind you of the people, places, and things that bring joy.
• Use relaxation strategies: Play with a pet, practice breathing exercises, squeeze a stress ball, use a relaxation app, enjoy some aromatherapy, try progressive muscle relaxation, or write in a journal.

Healthy Problem-Focused Coping Skills

There are many ways you might decide to tackle a problem head-on and eliminate the source of your stress. In some cases, that may mean changing your behavior or creating a plan that helps you know what action you’re going to take.

In other situations, problem-focused coping may involve more drastic measures, like changing jobs or ending a relationship. Here are some examples of positive problem-focused coping skills:

• Ask for support from a friend or a professional.
• Create a to-do list.
• Engage in problem-solving.
• Establish healthy boundaries.
• Walk away and leave a situation that is causing you stress.
• Work on managing your time better.

Unhealthy Coping Skills to Avoid

Just because a strategy helps you endure emotional pain, it doesn’t mean it’s healthy. Some coping skills could create bigger problems in your life. Here are some examples of unhealthy coping skills:

• Drinking alcohol or using drugs: Substances may temporarily numb your pain, but they won’t resolve your issues. Substances are likely to introduce new problems into your life. Alcohol, for example, is a depressant that can make you feel worse. Using substances to cope also puts you at risk for developing a substance use disorder and it may create health, legal, financial problems, and social problems.
• Overeating: Food is a common coping strategy. But, trying to “stuff your feelings” with food can lead to an unhealthy relationship with food and health issues. Sometimes people go to the other extreme and restrict their eating (because it makes them feel more in control) and clearly, that can be just as unhealthy.
• Sleeping too much: Whether you take a nap when you’re stressed out or you sleep late to avoid facing the day, sleeping offers a temporary escape from your problems. However, when you wake up, the problem will still be there.
• Venting to others: Talking about your problems so that you can gain support, develop a solution, or see a problem in a different way can be healthy. But studies show repeatedly venting to people about how bad your situation is or how terrible you feel is more likely to keep you stuck in a place of pain.
• Overspending: While many people say they enjoy retail therapy as a way to feel better, shopping can become unhealthy. Owning too many possessions can add stress to your life. Also, spending more than you can afford will only backfire in the end and cause more stress.
• Avoiding: Even “healthy” coping strategies can become unhealthy if you’re using them to avoid the problem. For example, if you are stressed about your financial situation, you might be tempted to spend time with friends or watch TV because that’s less anxiety-provoking than creating a budget. But if you never resolve your financial issues, your coping strategies are only masking the problem. 

Proactive Coping Skills

Coping skills are usually discussed as a reactive strategy: When you feel bad, you do something to cope. But, research shows that proactive coping strategies can effectively manage the future obstacles you’re likely to face.

For example, if you have worked hard to lose weight, proactive coping strategies could help you maintain your weight after your weight loss program has ended. You might plan for circumstances that might derail you—like the holiday season or dinner invitations from friends—to help you cope. You also might plan for how you will cope with emotions that previously caused you to snack, like boredom or loneliness.

Another study found that people who engaged in proactive coping were better equipped to manage their type 2 diabetes. Participants who planned ahead and set realistic goals enjoyed better psychological well-being.

So, if you are facing a stressful life event or you’ve undergone a major change, try planning ahead. Consider the skills you can use to cope with the challenges you’re likely to face. When you have a toolbox ready to go, you’ll know what to do. And that could help you to feel better equipped to face the challenges ahead.

Find What Works for You

The coping strategies that work for someone else might not work for you. Going for a walk might help your partner calm down. But you might find going for a walk when you’re angry causes you to think more about why you’re mad—and it fuels your angry feelings. So you might decide watching a funny video for a few minutes helps you relax.

You might find that certain coping strategies work best for specific issues or emotions. For example, engaging in a hobby may be an effective way to unwind after a long day at work. But, going for a walk in nature might be the best approach when you’re feeling sad.

When it comes to coping skills, there’s always room for improvement. So, assess what other tools and resources you can use and consider how you might continue to sharpen your skills in the future.