coping skills \ EST test notes

• Coping

  The ability of an individual to deal effectively with a difficult situation
• Coping skills


  A set of skills and strategies used by an individual to face or deal with responsibilities or problems successfully or in a calm or adequate manner
• Coping strategies


  How you plan to act when in the situation and what support systems you have in place
• Coping strategies and skills covered in this unit


  • Stress management
  • Accessing support
  • Time management
• Accessing support


  The ability to ask for help and successfully utilise services and or people to gain assistance
• Factors to consider when determining accessibility of support networks


  • Affordability
  • Availability
  • Accessibility
  • Accommodation
  • Acceptability
• Accessing support


  • Seek help from a qualified mental health care provider
  • Get proper health care for existing or new health problems
  • Stay in touch with people who can provide emotional and other support
  • Avoid dwelling on problems
• Stress management


  A range of techniques used to control a person's level of stress and reduce the physical and emotional burden caused
• Stress management strategies


  • Identify stressors and avoid them
  • Approach support people and ask for help
  • Identify behaviours you can do when stresses that will help
  • Look at the big picture and prioritise what really matters
  • Identify what you value
  • Accept things that you cannot change
  • Plan relaxation and leisure activities
  • Adopt a healthy lifestyle
• Stress management skills


  • Assertiveness: practice expressing how you feel
  • Learn how to say no
  • Refrain from your problem
  • Reflect on positives in each situation
  • Practice forgiveness
  • Share your thoughts and feelings with a trusted support person
• Techniques for managing stress


  • Healthy diet
  • Exercise regularly
  • Relaxation activities
  • Talking to either a friend or a counsellor
  • Recognize signs of your body's response to stress
• Time management


  Effectively planning use of time to balance commitments and relaxation time. The ability to be organised and plan ahead of time to reduce stress and maintain calm
• Time management strategies


  • Plan time by making a timetable and schedules
  • Prioritise activities and eliminate and unnecessary activities
  • Work-life balance, don't forget to do both
  • Healthy lifestyle plan
  • Delegate or develop a plan to get assistance
  • Get organised, set up systems to help you with time
• Time management skills


  • Sticking to timetables and schedules
  • Being realistic when allocating time to activities
  • Live in the moment
  • Work hard, be persistent and don't waste time
  • Ask for help when needed
  • Motivation skills
• Allow some time to really think about the decision and research possible solutions. Once you have made the decision let it rest for a while before you put it into place. Allow yourself time to get used to it and be totally happy with the consequences that may arise.
• Set priorities-decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload
• People with well developed resilience


  • Having a high self esteem
  • High self confidence
  • Strong sense of belonging
  • Strong self control
• Feelings when a decision is difficult


  • Overwhelmed
  • Stressed or anxious
  • Excited
  • Annoyed or frustrated
  • Down or depressed
  • Confused
  • Physically sick, headaches
  • Tired
  • Pressure
• Explain four ways in which the HACC staff could assist Mrs Bryant to access, read and comprehend health information. In addition, in your answer, define the term 'navigating healthcare systems' and describe two coping skills she could use to better self-manage her chronic diseases and restricted mobility.
• Maximum of four marks. No marks for simply listing skill.
• Coping skills students are required to choose two from


  • Stress management
  • Accessing support
  • Time management