Coping Strategies Scale

How well do you handle stress? Take this test to find out.

By Mark Travers, Ph.D. | September 11, 2024

Coping refers to the mental and behavioral strategies we use when faced with stress. It's the toolbox we rely on to navigate life's challenges—whether tangible or intangible. These coping mechanisms, though unique for everyone, generally fall into two main categories: "active" and "avoidant."

"Active coping" involves directly addressing the stressor, like problem-solving or seeking support. Imagine it as swimming against a strong tide, where you face the challenge head-on and work through it. On the other hand, "avoidant coping" is like drifting away from the problem—using distraction or even denial to escape. This may offer short-term relief, but it often leads to unresolved or postponed stress.

Understanding these styles helps us recognize more adaptive responses that build resilience. While avoidance may seem easier in the moment, active coping ultimately fosters personal growth and helps us stay in control.

The Coping Strategies Scale, developed in 1987 by Charles Holahan and Rudolf Moos, identifies both active-cognitive and active-behavioral approaches. The scale, to this day, proves to be valid and reliable, and provides valuable insight into how we manage stress.

You can take this test here. Follow all of the steps to receive your results.

Step 1: Think of the most important problem you have faced during the last year, and indicate how often you used each of the following coping strategies to deal with it.

1. Prayed for guidance and/or strength.

2. Prepared for the worst.

3. Tried to see the positive side of the situation.

4. Considered several alternatives for handling the problem.

5. Drew on my past experiences.

6. Took things a day at a time.

7. Tried to step back from the situation and be more objective.

8. Went over the situation in my mind to try to understand it.

9. Told myself things that helped me feel better.

10. Accepted it; nothing could be done.

11. Tried to find out more about the situation.

12. Talked with my spouse, friends or relatives about the problem.

13. Talked with professional person (e.g., doctor, lawyer, clergy).

14. Made a plan of action and followed it.

15. Tried not to act too hastily or follow my first hunch.

16. I knew what had to be done and tried harder to make things work.

17. Let my feelings out somehow.

18. Sought help from persons or groups with similar experiences.

19. Bargained or compromised to get something positive from the situation.

20. Tried to reduce tension by exercising more.

21. Took it out on other people when I felt angry or depressed.

22. Kept my feelings to myself.

23. Avoided being with people in general.

24. Refused to believe that it happened.

25. Tried to reduce tension by drinking more.

26. Tried to reduce tension by eating more.

27. Tried to reduce tension by smoking more.

28. Tried to reduce tension by taking more tranquilizing drugs.

Step 2: Enter your age, gender, region, and first name so we can provide you with a detailed report that compares your test scores to people similar to you.

What is your age?

What is your gender?

What region of the world do you live in?

What is your first name?

Step 3: Check to make sure you've provided answers to all of the statements/questions above. Once you've done that, click the button below to send your responses to Awake Therapy's Lead Psychologist, Mark Travers, Ph.D. He will provide you with an overview of how you scored relative to others (all answers are anonymized and confidential to protect users' privacy). He can also answer any follow-up questions you may have.

References: Holahan, C. J., & Moos, R. H. (1987). Personal and contextual determinants of coping strategies. Journal of Personality and Social Psychology, 52(5), 946–955. https://psycnet.apa.org/doi/10.1037/0022-3514.52.5.946