The Difference Between Problem-Focused and Emotion-Focused Coping

When issues arise, we all deal with them in unique and individual ways. Some ways may be more effective than others, and different approaches will yield different outcomes. Ideally, we all strive to develop healthy coping skills, but some of us are farther along than others, and that’s okay. It’s important to remember that we are all generally doing the best we can with the skills and knowledge that we have. Today, we’ll talk about the differences between problem-focused coping and emotion-focused coping. Both have a purpose and a place, but it can be helpful to be aware of which we’re using in the event we need to choose a different approach.

What is Problem vs Emotion-Focused Coping?

Problem-focused coping is directed at the cause of your distress. It may seek to change, eliminate, or improve the problem, and it’s generally very solution-oriented. Emotion-focused coping seeks to deal with the emotional distress that a situation is causing you. When presented with a challenging set of circumstances, these methods of coping may overlap. In other cases, you may find yourself needing to make a switch from one type of coping to the other in order to create a better outcome.

How to Determine Which Coping Method Works Best

While best is relative to each situation, it’s possible to develop the ability to adequately assess an experience and consciously choose healthy coping skills for the specific moment. When experiencing distress, a great initial question to ask is what about the situation do you have control over? If you are able to address the situation itself, problem-focused coping should probably be your first step. For example, if you repeatedly feel overwhelmed by your workload due to a lack of organization and a never-ending list of tasks, there is certainly some problem-focused coping that can be done. By creating a to-do list that ranks your tasks by priority, you can knock out the most important things first. Then, schedule a time into your working hours for “catch-up tasks” that fall below the priority tasks. Rather than living in overwhelm and soothing your distress with avoidance or other temporary distractions, creating a solution and moving forward allows you to create a new work system that doesn’t require you to cope.

However, if a situation is out of your control, emotion-focused coping can help you regulate your nervous system, regroup, and build resilience toward a situation that you can’t change on your own. A good example of this is the constant variety of horrific stories in the news cycle. If you want to stay even moderately informed, it’s impossible to avoid them entirely, and it’s also generally not possible to fix the issues alone. As a result, you may need to regulate your nervous system to reduce anxiety and remain present in the world around you. You may take a yoga class, go for a walk, have a nap, or meet a friend for a venting session. These are just a few ways you may strive for emotional coping over things you can’t control.

Our past blog, Learn the Difference Between Healthy and Unhealthy Coping Mechanisms, can help you feel more confident that you’re making healthy choices when you’re looking for ways to cope.

Examples of Problem-Focused Coping

Here are some examples of situations where you can take direct action to cope with negative feelings brought on by the situation:

Create systems to balance workload by task prioritization and prevent workplace stress
Use a budget to monitor finances and reduce financial stress
Get clarity at work by asking for a meeting with your supervisor to avoid feeling lost and unsure about workplace performance
Seek professional support, like a therapist, during personal life events where you feel unsure or in crisis
Set boundaries with people who create distractions or add stress to your life
Improve time management by sticking to a schedule, like time blocking
Leave unhealthy environments like toxic friendships by ending the relationship
Learn new skills to make you a more competitive applicant in the job market if you keep getting passed up for the promotions and jobs you want

Examples of Emotion-Focused Coping

Here are some examples of situations where you can direct your care and energy towards yourself to cope with negative feelings brought on by a situation that you may not be able to change:

Journal thoughts and experience to process difficult emotions
Practice mindfulness through things like meditation, and don’t judge the feelings that come up
Listen to uplifting music that makes you happy and improves your mood
Talk to a trusted loved one or schedule an appointment with a therapist to work through big emotions and receive support
Paint, dance, draw, or engage in other ways to creatively express yourself
Practice visualization to help you improve emotional responses and create more inner peace
Learn how to engage in positive self-talk. Reframe your thoughts through a more compassionate lens
Move your body – this helps to release emotions and prevent them from getting stuck in the body

At Genesis Counseling of South Tampa, we’re here to help teach coping skills for adults. If you’re looking for support and want to engage more compassionately with yourself as you deal with life’s challenges, we’d love to work with you. Please contact us today for an appointment.