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Published on October 29, 2018

The Healthy and Unhealthy Coping Mechanisms for Stress

The Healthy and Unhealthy Coping Mechanisms for Stress

Stress: It’s an issue that everyone deals with but not an issue that everyone knows how to cope with. When we’re dealing with massive amounts of pressure, some of us may choose to turn to meditation or a friendly chat while others may opt for a cheeseburger or a drink.

How we choose to deal with stress has a major impact on both our mental health and our physical well-being. Are you making the right choices when it comes to coping with stress? Do you know what some of the wrong choices may be?

Regardless of which choices you are currently making to deal with your stress, let’s take a look at some of the unhealthy and healthy coping mechanisms for stress:

Unhealthy Coping Mechanisms

In order to identify some of your unhealthy behavioral patterns and foster awareness around them so that you can create change, we are going to tackle the most commonly used unhealthy coping mechanisms first.

People who are not coping properly may be found taking part in behaviors such as:

Excessive Drug/Alcohol Consumption or Abuse

Let me make it clear that “excessive consumption” and “abuse” are the key terms in this section. Enjoying an occasional glass of wine every now and then to unwind is not an unhealthy habit.

Binge drinking, chain smoking, or using drugs as a form of escapism to cope with your current stress levels is, however, unhealthy and dangerous. These coping mechanisms could lead to a path of addiction, severe health problems, and even death.

If you’re using any of these coping mechanisms, reach out to your primary care physician and a mental health specialist immediately to work through your issues.

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Turning to Large Amounts of Junk Food for Comfort

It’s not unnatural for people to turn to sweet or sugary foods when they’re experiencing high stress levels. In fact, you can blame cortisol for your cravings for these junk foods.[1]

No matter what you may feel, however, it is important that you fight these urges to feed your stress. Excessive junk food consumption can actually increase stress levels and negatively impact your health. You may also develop an eating disorder as a result of using food to cope with your stress.

Pay attention to these urges and take preventative measures to ensure that you reach for healthier foods instead of ones that will harm you down the road.

Oversleeping or Sleeping Very Little

Much like using drugs or alcohol to numb out the situations in your life that are causing your stress levels, oversleeping is another form of escapism that allows you to avoid the stress in your life.

What you’ll find, however, is that your stressors are still there when you wake up and they will continue to get worse as you continue to avoid them.

On the other hand, there are those who may stay up in order to cram more work into their day and become dependent on caffeine to do so.

Either way, neither of these coping mechanisms work to take care of the problem at its root.

Retail Therapy

It is okay to purchase things that you would like to use that will help you to unwind. Feel like a relaxing bath tonight? Purchase that bath bomb! Need a good laugh? Go ahead and get that copy of your favorite movie! Self-care is necessary.

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However, too much spending becomes a problem when you are shopping to deal with your stress rather than just occasionally treating yourself. Not only will this have a major impact on your finances, but it will also cause extra stress that you won’t be capable of handling when you run out of funds to use on your shopping sprees.

Cut yourself off as soon as possible if you notice this habit forming and seek help.

Personal Punishments

In some cases, individuals may turn to harmful behaviors in order to cope with a stressful situation.

For example, someone feeling as though they are out of control of their lives due to stressful situations may decide to begin harming themselves or starving themselves in order to gain some form of control over their current direction.

If you can relate to the above, seek help immediately and call the local authorities if you believe that you may be a danger to yourself.

Healthy Coping Mechanisms

Now that we’ve reviewed some of the harmful coping mechanisms that commonly manifest in those dealing with high levels of stress, let’s take a look at some healthy coping mechanisms that you could use in place of the methods listed above:

Develop a Solid Support System

Everyone needs that someone or several people who are willing to listen and support them.

Simply talking about your problems is very therapeutic and if your friends are good listeners, they may have some helpful advice to provide you with.

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Develop a solid support system so that you have people to vent to when things become a little too stressful.

Incorporate Some Movement Into Your Day

Exercise is an amazing stress reliever and the best part is that you don’t have to engage in hardcore workout sessions in order to reap the benefits!

All you have to do is make an effort to incorporate some movement into your day. Whether it’s walking, using the stairs, dancing around, or cramming some pushups into your work breaks, movement will help you better cope with high stress levels.

Find Time for Joy

You may be feeling high levels of stress because you are not getting enough “you” time in your busy schedule. The solution? Find creative ways to squeeze in activities that you enjoy.

Maybe you can doodle when you have a few minutes to yourself. Maybe you can watch a funny video or two when you need to take a break.

Whatever makes you happy, make time for it in your day.

Try Out Aromatherapy

Reconnecting with the senses allows us to feel more relaxed and ground us when our stress gets out of control. One great way to get back in touch with your senses is to try out aromatherapy.

Scents such as lavender, vanilla, and lemon all help to calm you down when you get too frazzled and put you back into your relaxed state. You can keep these oils on hand, use lotions, or even get an oil diffuser for your workplace so that you can remain relaxed wherever you go!

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Meditate

Speaking of reconnecting with yourself and your sense, meditation is a heavily-recommended coping mechanism.

Meditation allows you to focus on you without having to worry about any of the stresses of daily life. All you have to do is concentrate on your body and on the world around you. Your mind is free of all worries and cares when you are in the meditation zone!

For those who are new to this practice, there are plenty of guided audio meditations that will help you to start your meditation journey. You can also check out this guide:

Meditation for Beginners: How to Meditate Deeply and Quickly

Final Thoughts

Coping with stress can be difficult but making the wrong choices when it comes to coping mechanisms can add that much more stress to your life.

Using the unhealthy and healthy lists above, you will be better able to identify what’s not working for you and what you can replace it with.

Keep in mind, however, that this is by no means an exhaustive list. There are plenty more ideas floating out there that will help you to healthily cope with your stress.

Stay calm and take care of yourself and you will be able to deal with anything that comes your way!

Featured photo credit: Alexander Mils via unsplash.com

Reference

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Dylan Buckley

Dylan is Lifehack's Motivation Expert specializing in self-development, with extensive experience working for life coaches and startups.

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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