Rethinking Residency

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Problem-Focused vs. Emotion-Focused Coping Strategies

To Solve or To Soothe?

When we face a situation that causes us distress, we can try to reduce that distress by working to change the situation. We can also try to manage our emotions, or we can try a combination of both approaches. Emotion-focused coping centers on efforts to change our emotional responses to a situation, not on efforts to change the situation itself. Problem-focused coping, on the other hand, focuses on attempts to address the situation that is causing our difficult emotions. In this manner of coping, we try to fix the source of our distress with the expectation that our distress will then dissipate naturally.

So, which is better?

The answer here is “it depends.”

If a pipe bursts in my home and I am feeling significant anxiety about it, I am not going to journal about my anxiety while sipping a calming cup of chamomile tea. I’m going to call an emergency plumber.

If a beloved pet dies, I’m not going to call the emergency vet. I’m going to focus on taking care of myself through the grieving process. 

And, of course, there are numerous situations in which a combination of approaches is the most helpful.

Consider the example of feeling overwhelmed at work.

Emotion-focused coping strategies in this situation might include:

  • naming your feelings and allowing yourself to feel them;
  • journaling, poetry, or other forms of written expression;
  • meditating;
  • attending to the basics (to the extent that you are able, getting enough rest, ensuring proper hydration and nutrition, and engaging in regular exercise);
  • connecting with spirituality (if applicable); and
  • seeking out the right kind of social support

Another emotion-focused coping strategy that can be particularly helpful for managing professional overwhelm is bringing your attention mindfully to the moment as you enter and exit spaces. Pause, even for one moment and for one breath, before stepping through a doorway. Actively bring your awareness to the fact that you are leaving one space and are entering another. 

Consider the idiom “on the threshold,” which Merriam-Webster defines as “at the beginning of something or very close to something.” Every time you are about to walk through a doorway, you are literally “on the threshold.” Take a brief pause to acknowledge and experience that.

Problem-focused coping strategies for addressing your overwhelm at work may involve:

  • restructuring your tasks;
  • looking for ways to improve your efficiency;
  • asking for help;
  • setting or strengthening appropriate boundaries
  • identifying your priorities

In a situation like this, it will likely be beneficial to use a combination of strategies. You don’t want to just cope with distressing emotions while the source of that distress continues unabated. However, you also don’t want to suffer needlessly in situations that are outside of your control or that will take time to improve.

Being conscious about which type of strategy, emotion-focused or problem-focused, is more likely to be helpful for you in specific situations and can help you be more intentional in your efforts. You won’t be piling on coping strategies haphazardly and possibly causing yourself additional distress in that process.

If you struggle with focusing on managing your emotions and not addressing problems at their root, I invite you to think about research that looked (in part) at the use of emotion-focused versus problem-focused coping strategies among airline workers undergoing a hostage drill that provoked significant anxiety. The situation was beyond the control of the airline workers; those who used emotion-focused strategies fared far better than those who used problem-focused ones. Choosing to focus on coping with your emotions can be the optimal choice when you must accept difficult circumstances.

Regardless of which type of coping strategy or combination of strategies you use, if you experience ongoing distress that is impacting your functioning or does not seem to be improving over time, you may benefit from more formalized assistance. In addition to seeking private psychotherapy or coaching, there are resources to note:

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