Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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!

Advertising

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

More by this author

Dylan Buckley

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

Why You Should Always Do What You Love (And How to Do It) How to Accept Yourself for Who You Are and Be Happy 9 Types of Motivation That Make It Possible to Reach Your Dreams 25 Hard Work Motivational Quotes to Inspire You to Achieve More Think Your Work Sucks? 7 Ways to Deal with It

Trending in Mental Strength

1 7 Steps to Start Living Your Dream Life Right Now 2 The Lifehack Show Episode 11: Mindfulness and the Authentic Self 3 5 Ways to Make the Best Use of Extrinsic Motivation 4 How to Overcome Your Resistance to Change for a Better Self 5 How to Improve Self-Control and Be the Master of Your Life

Read Next

Advertising
Advertising
Advertising

Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

Advertising

4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

Advertising

8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

Advertising

12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

Advertising

16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

Read Next