Brain, stress and coping · worksheet 138
Everyone has their own ways of coping with stress. Some help in the moment and in the long run; others bring relief today but cost you tomorrow. Taking an inventory helps you keep what works and add tools.
Before you start
- What it is for: To see what you already do when facing stress, what really helps you and what you could add.
- About 20 minutes.
- No family is “bad”: each can be useful depending on the situation.
- What we are looking for is several tools, not the perfect one.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The aim isn’t to change everything, but to have several tools: research shows that flexibility helps.
If you find it hard
If you use alcohol, screens or food to keep going, that isn’t a failing: it is a sign that you need other tools, and help to find them.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Take an inventory of the person’s usual ways of coping (solving, calming the emotion, seeking support, finding meaning, avoiding), of their short- and long-term effects, and broaden the repertoire.
Chronic stress, avoidance, using substances to “keep going”, people who always use the same strategy. Duration: 20 min.
References
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.
Cheng, C., Lau, H.-P. B. & Chan, M.-P. S. (2014). Coping flexibility and psychological adjustment to stressful life changes: A meta-analytic review. Psychological Bulletin, 140(6), 1582-1607.
Folkman, S., Lazarus, R. S., Dunkel-Schetter, C., DeLongis, A. & Gruen, R. J. (1986). Dynamics of a stressful encounter: Cognitive appraisal, coping, and encounter outcomes. Journal of Personality and Social Psychology, 50(5), 992-1003.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
