COSA - R2 (Coping Skills Assessment - 2nd Revision) Sample Report
Report for: Sample Reports
Completed on: Oct 24, 2024 at 04:10 PM (GMT -6)
Completed in: 10 min
People use a variety of techniques to deal with stress in their lives. Some of these techniques are helpful; others are definitely not. Sample's range of coping skills will help determine how well he deals with the different stresses in his life.
Overall results 81
Sample's coping skills appear to be quite good. He seems to be using methods that are known to be effective for coping in a variety of situations, rather than those that are ineffective. He will likely be quite adept at finding ways to deal with hardship in his life, using both emotion and problem-focused methods of coping. Sample's coping skills will help him get through tough times in far better shape.
According to an APA (American Psychological Association) survey a majority of workers (52%) are more stressed because of work than home factors.
Stress is part of life. Since it can't be excised from the life experience, it is very important to learn how to deal with it. Research shows that it isn't necessarily the nature of the stressor that drives people to dizzying heights of fist-clenching, jaw-grinding, and cold-sweating states of stress and panic. The key factor is one's response to a stressful situation. Different people respond differently to stressors. Overall, the best way to deal with stress is to learn how to work with and around it, rather than trying to master it or make it go away.
Stress manifests itself physically. When facing a stressor, the body responds by switching into "fight or flight" mode. Physiologically, the body is ready to deal with the perceived danger (the stressor). Blood pressure goes up, heart and respiration rate increases, and hormones such as adrenaline are released. The muscles become tensed (some people clench their jaw), head-aches, back pain, stomach aches (ulcers become exacerbated), bad skin and the inability to concentrate may plague a person's day. The extremities become cold as blood is kept in the central part of the body. The immune system is weakened (since the body is concentrating on dealing with the stressor) and a person can become very susceptible to colds, the flue, cold sores, cankers, etc. Evidently stress is a very real and potentially uncomfortable component of life.
Overall results
81
Problem-Focused Coping
81
Problem Solving
80
Information Seeking
78
Negotiation
84
Emotion-Focused Coping
78
Social Support
81
Positive Cognitive Restructuring
70
Emotional Regulation
92
Distraction
69
Hang-Ups
17
Rumination
25
Avoidance
16
Helplessness
7
Social Withdrawal
17
Opposition
19
Overall results
Ability to use coping methods to deal with life's hardships.
81
Sample's coping skills appear to be quite good. He seems to be using methods that are known to be effective for coping in a variety of situations, rather than those that are ineffective. He will likely be quite adept at finding ways to deal with hardship in his life, using both emotion and problem-focused methods of coping. Sample's coping skills will help him get through tough times in far better shape.
Problem-Focused Coping
Refers to ways of handling stress that deal with taking action in order to improve the stressor.
81
Sample's results indicate that he tends to use problem-focused strategies in order to cope with stress. Although using these methods is generally ineffective when dealing with situations one can't change or control, they tend to be rather handy when the stressor being faced is controllable. Thus, in certain cases, although it's a good idea to take action to modify or take charge of the stressor in order to better cope with it, there are some situations when other strategies would be more useful.
Problem Solving
Consists of looking for ways to improve a stressful situation.
80
On a regular basis, Sample uses problem solving as a method of coping with stressors in his life, making concrete plans to try to improve or resolve his situation. Taking active steps can be very empowering, as it gives him something to focus on, provides motivation, and gives him something to strive for. However, in some situations, particularly if Sample has no control over the outcome of a stressful situation, using problem solving as a way of coping may lead to frustration.
Information Seeking
Seeking out knowledge to increase understanding of the situation.
78
When Sample experiences stressful situations, he often seeks out information from a variety of sources in order to cope. Gathering information can help him deal with a situation for a variety of reasons; it helps him know what to expect, to understand why the circumstances have occurred, and it may help in discovering appropriate solutions. Even if what Sample learns about the source of his stress is upsetting, knowing what to expect can help him feel more in control.
Negotiation
Consists of compromising goals, mindset, or behavior in order to better fit within the constraints of a stressful situation.
84
It appears that negotiation is a major part of Sample's coping repertoire. Negotiation can include compromising with other people when in a stressful conflict situation. It can also mean adjusting his behavior, attitudes, or thinking style in order to adapt to the situation at hand. These are useful strategies because they can help him find constructive solutions to problems - adjusting his approach is often easier to do than preventing or totally overcoming a stressful situation in his life.
Emotion-Focused Coping
Methods of handling stressful situations that entail learning how to deal with the situation emotionally.
78
According to Sample's score, he often uses strategies that involve emotion-focused coping. This likely helps him to deal with the feelings that usually arise in tough situations. Emotion-focused coping is a very useful strategy when dealing with stressors that one can't change or control, so it would be well worth the effort to further improve in this area.
Social Support
Consists of looking for emotional support from others.
81
Sample very often actively seeks out emotional support from others when under stress. This means that he is taking full advantage of a major source of comfort: friends and acquaintances. There are several benefits to this coping strategy. Trusting others can help him feel less alone; it also helps build closeness between people. Finally, others may have new perspectives on the problem and could offer reliable advice.
Positive Cognitive Restructuring
Involves making changes to the way Sample thinks about a stressful situation in order to feel better about it.
70
Sample quite often utilizes positive cognitive restructuring as a part of his coping repertoire. Sometimes when he is under stress, it can be useful to think about the problem in a different manner. If not, his problems can take over, increasing in severity as the other issues in life seem to shrink in importance. Even for the most severe stressors, it can help him to reframe his way of thinking. Strategies such as putting things into perspective, comparing his situation to others who have it worse, or looking for the hidden benefits can help him feel better about what he is going through.
Emotional Regulation
Using relaxation techniques or finding healthy outlets for negative emotions.
92
Sample very often tries to self-regulate his emotions when under stress. Learning how to relax even in stressful times and finding other outlets for emotions are good strategies, particularly in scenarios where he has little control over the source of stress.
Distraction
Involves temporarily letting go of a stressful situation and simply enjoying oneself.
69
Sample sometimes tries to distract himself from stressful situations. While completely avoiding dealing with hardships is not helpful, no one can afford to think about these issues all the time. Sometimes it can really help Sample to get his mind off things. Learning to distract himself even when things are hectic can be a helpful coping strategy for Sample, so long as the things he chooses to help him unwind are not unsafe or harmful to his health.
Hang-Ups
Entails "empty" coping strategies that generally will not be helpful in dealing with stressful situations.
17
According to Sample's responses, he rarely, if ever, uses hang-up strategies to cope with stress. This is good news because such "empty" strategies tend to be rather ineffective and may even exacerbate stressful situations.
Rumination
Involves thinking obsessively about a source of stress.
25
Sample does not have much trouble controlling his thoughts when under pressure. This is great because unhealthy levels of rumination can lead to a number of problems. Some people may find that their troubles end up taking over their thoughts completely. Rumination can also lead to depression or other mental health issues. It's fine for Sample to think about his problems as long as he is able to keep them in perspective and prevent them from taking over his life, which he seems to be able to do reasonably well.
Avoidance
Tendency to avoid thinking about a problem and doing what needs to be done.
16
Sample rarely, if ever, tries to avoid facing his problems. This is important because people who avoid dealing with their problems will rarely be able to overcome them; that is, unless they are lucky enough to have them go away on their own. While it is not always possible to totally overcome a major stressor (after all, not everything in life is within one's control), Sample can always learn to deal with the emotions involved. People who avoid a problem will not be able to do this.
Helplessness
Conceding defeat and not taking responsibility for a situation.
7
Sample rarely, if ever, concedes defeat or gives up trying to deal with harsh situations. Instead of offering his fate up to an external force, he sees hope. Looking on the bright side and retaining an optimistic attitude goes a long way to handling life's problems.
Social Withdrawal
Tendency to avoid all contact with the outside world and to avoid dealing with others.
17
Sample does not avoid social contact when feeling stressed. This is great because others may often want to help him deal with hardships. Rejecting offers of help and avoiding the people one cares about will only make matters worse. While this score does not mean that Sample actively seeks out social support (see Support Seeking for that), just by continuing his normal routine and not putting his head in the sand will help to some extent.
Opposition
Tendency to lash out at others or to place blame elsewhere.
19
Even when the pressures in Sample's life abound, he is not a person who tends to lash out at others. He doesn't blame them for his problems nor does he use stress as an excuse to treat others badly. This is important because people who verbally attack others can lose friends in times of stress. Sample understands this and will not let stress interfere with his relationships.
Below you will find a breakdown of how often Sample uses the various coping mechanisms described in this assessment.
Frequently Used
- Problem Solving
- Information Seeking
- Negotiation
- Social Support
- Positive Cognitive Restructuring
- Emotional Regulation
Occasionally Used
- Distraction
Rarely Used
- Rumination
- Avoidance
- Helplessness
- Social Withdrawal
- Opposition
Not all stress is negative. Positive stress, also known as "eustress", provides motivation and vitality in our lives.
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