The Scope of Coping – Through Seasonal Shifts

For many of us, change can be a difficult obstacle to overcome, especially when the environment around us mirrors the hardships or heavy emotions that we bear. In this article, we explore methods to help us cope with these changes, from EFT to mindfulness practices.  As you reflect on these ideas, challenge yourself to identify your current coping mechanisms and observe what is serving you and what is not.

Coping Mechanisms

According to the National Library of Medicine, “Coping is defined as the thoughts and behaviors mobilized to manage internal and external stressful situations.” (Algorani & Gupta, 2023) In a sense, a coping mechanism is a tool to help us ground into the present, positively react to triggering events/situations, and counteract maladaptive behaviors from disruptive stimuli. Though there are a wide array of strategies to utilize, not every strategy resonates with each individual. Below are some fundamental adaptive practices that we’ve found helpful.

Tap It Out

One adaptive coping mechanism is EFT, Emotional Freedom Technique, or “tapping.” This strategy can be helpful due to its immediate and physical receptiveness. It involves the individual tapping, or applying light pressure, to the meridian points along the body. These points include: the center of the forehead, side of the eye, the inner eyebrow, underneath the eye, under the nose, under the mouth, along the inner collarbone, under the arms, and along the sides of the hands. This motion can reduce anxiety, improve mood, and decrease stress levels. For a full diagram, reference The Tapping Solution website. 

Boundary Setting

Not everyone is comfortable with putting their foot down in a hostile situation, confrontational moment, or even at a loved one’s request. Boundary setting is an important and, oftentimes,  necessary action to take to preserve one’s wants and needs. Briana Simmons of It Comes From Within says, “Boundary setting is setting your own rules for your life.” She explains that its foundation is “to show up the way you want to show up,” “be specific,” and “keep in mind your end goal.”

Although we share human experiences, we need to advocate for our own time, energy, and capacity. This is applicable to both our personal and professional lives: such as not continuing a conversation with someone who is yelling at you, not giving unsolicited advice, or simply not taking calls after hours. The key is being present, honest, and goal-oriented with your intentions—to show up for yourself.

Mindfulness

Another way to show up for yourself is by practicing mindfulness. In the words of Michael Ward, of Kinetic Roots Wellness, “Mindfulness is cultivating a moment-to-moment awareness of your mental phenomenon, emotional state, and your physical being in order to act from a place of wise compassion.” Some useful mindfulness practices are: 

• Walking meditation, which can be especially helpful for those of us with a “monkey brain”
• Loving kindness meditation, or Metta, which teaches us to expand our compassion inwardly and outwardly. 
• Vipassana, or mindfulness of breath, can help us regulate our feelings, thoughts, and reactions through breathwork.

Each of these exercises widens our capacity to be more present in our everyday lives, deepen our self-discipline, and sharpen our connection with ourselves and others.

Therapy

Sometimes we cannot take on the healing process by ourselves, and that’s okay. Talk therapy is a widely used method for individuals that experience emotions at a high intensity. DBT (Dialectical Behavior Therapy) and CBT (Cognitive Behavior Therapy) are among some of the more common clinical options for talk therapy. In short, a licensed therapist prompts the participant to analyze “acceptance and challenge techniques,” which, in turn, helps the client manage emotional distress and make positive changes.

Evidence shows that this type of care is well suited for individuals in recovery and those with mood and personality disorders. By figuring out which form of care aligns with you and your provider, one can begin to develop healthier ways of responding to challenges, reduce emotional distress, and build lasting resilience.

Self-Care 

Our final coping mechanism is self-care –  concept many of us overlook. It encompasses many of the above techniques, but at a basic level of human needs. It involves proper sleep, a balanced diet, regular exercise, and the management of stress. Though these are objective topics in nature, they are subjective to each individual.  By creating the right combination for you, you can better cultivate the life of wellness you wish to experience. 

“You cannot pour from an empty cup. Take care of yourself first” — Eleanor Brownn.

In conclusion, the scope of coping is different for everyone. We hope these tips will assist you during your holiday struggles and everyday life.