Stress Coping for Coaches: Problem-Focused vs. Emotion-Focused Strategies

(And Why Knowing the Difference Matters)

Stress is part of the game. You can’t avoid it. But you can manage it. And you can respond in ways that keep you sharp instead of drained.

There are two main ways to cope with stress:

• Problem-focused coping

• Emotion-focused coping

The key is knowing when to use each.

What’s the Difference?

Problem-Focused Coping (Solve the Problem)This means going straight at the source of stress. It’s about action, not avoidance.

Examples:

• Creating a new game plan after a loss

• Adjusting practice schedules to fix conditioning issues

• Having tough conversations with players or staff

• Researching better training methods

Best used when:

• The problem is in your control

• You can take concrete steps to change it

• You need to plan, strategize, or act

“When the problem is something you can fix, this approach is your go-to.”

Emotion-Focused Coping (Manage the Reaction)This means handling how you respond to stress. It’s about calming the mind, regaining control, and resetting.

Examples:

• Breathing exercises after conflict

• Journaling to process frustration

• Taking a short break to reset after a loss

• Talking it out with someone you trust

Best used when:

• The situation is out of your control

• Emotions are too strong to think clearly

• You need to reset before you can act

“When the situation is beyond your control, your emotions aren’t.”

Why This Matters for Coaches

You can’t rely on just one approach. Real resilience means knowing when to fix the problem, when to manage your emotions, and when to do both.

Problem-Focused Coping Is Best For:

• Practical issues you can control: poor performance, planning, conflict resolution

• Preparing for upcoming challenges: setting goals, building systems, making adjustments

Why it works: it gives you something tangible to do, replacing helplessness with action.

Emotion-Focused Coping Is Best For:

• Situations beyond your control: bad calls, injuries, media pressure

• Processing intense emotions: frustration, anger, anxiety before high-stakes games

Why it works: it gives you back control of your emotional state, even when the situation stays messy.

Using Both Approaches Together

Scenario 1: Tough Loss

• Problem-focused: Analyze what went wrong, adjust the plan, address weaknesses.

• Emotion-focused: Process frustration first, decompress, write it out.“Fix what you can. Process what you can’t.”

Scenario 2: Conflict With a Player

• Problem-focused: Define expectations, have the conversation, adjust your approach.

• Emotion-focused: Recognize your own triggers, reset with breathing before engaging, check if frustration matches reality.“Address the issue, but also address your state.”

Scenario 3: Media or Ref Pressure

• Problem-focused: Control what you can — preparation, communication, boundaries.

• Emotion-focused: Accept what’s out of reach, use resets like physiological sighs, reframe your mindset.“When the storm is too big to control, focus on staying grounded.”

Take This With You

“You can’t always solve the problem, but you can always manage your emotions.”

“The best coaches know when to act and when to reflect.”

“Stress doesn’t disappear. You just get better at handling it.”

“Balance both approaches and you build true resilience.”