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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 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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