A Coping Strategy, or Compensatory Strategy, is defined as something that we do to work around a problem. Following brain injury, the use of coping strategies to work around the effects of injury can mean the difference between success and failure.
Coping Strategies for survivors of brain injury can be either positive or negative. Many times we will pick a strategy that makes us feel better right away, but actually hurts us in the long run. For example, smoking when stressed makes one feel calmer immediately, but certainly does not solve anything, it is expensive, and harmful to ones health. This is a negative strategy.
Below are examples of both positive and negative coping strategies we all use:
Negative Coping Strategies
Physical
Alcohol: drink to change your mood or to hide, use alcohol as a friend
Drugs: coffee, prescription medications, tobacco, marijuana, drugs
Food: eat to feel better, binge eat, diets, junk food
Mental
Denial: pretend there is no problem, ignore it and hope it will go away
Avoidance: keep busy and do not look at the problem, oversleep, watch TV
Blaming: blame others for the problem, criticize others, blame self
Procrastination: put it off, never get around to it, waste time
Revenge: try to get even, be sarcastic, use threats
Tantrums: yell, pout, swear, hit things, drive recklessly
Worry: fret, imagine the worst
Stubbornness: demand your own way, do not listen to others, do not admit you are wrong
Positive Coping Strategies
Diversions
Hobbies: writing, painting, hiking, collecting things, making crafts
Music: listening to music, creating new music, playing an instrument
Getaway: finding a place of solace, thinking, daydreaming, sleeping
Play: doing something fun (maybe even silly), playing a game
Work: doing something productive, starting or finishing a project, keeping busy
Learn: taking a class, reading, joining a club, starting something new
Physical
Relaxation: taking warm bath, deep breathing, listening to soothing music, scented candles
Exercise: walking, jogging, playing a game, dancing, chopping firewood, joining a gym
Diet: eating healthy foods regularly
Mental
Humor: laughing and joking, looking for the “lighter” side
Planning: setting goals, making plans and setting deadlines to meet them
Problem Solving: tackling the problem, looking for solutions, brainstorming
Perspective: not jumping to conclusions, looking for the good in everything
Time Management: using time wisely, getting things done
Self Esteem: believing in self, acknowledging strengths
Realistic Expectations: knowing limits, not pushing and failing
Social
Family and Friends: spending time with loved ones, making new friends, sharing openly
Community: getting involved in a sport, volunteering
Assertiveness: expressing feelings honestly, learning to say “no”
Balance: balancing time at home, work and play
Spiritual
Sanctuary: finding a soothing, peaceful place, philosophizing about life
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