{"id":20154,"date":"2023-01-23T12:56:27","date_gmt":"2023-01-23T17:56:27","guid":{"rendered":"https:\/\/www.zocdoc.com\/blog\/?p=20154"},"modified":"2023-03-17T14:08:30","modified_gmt":"2023-03-17T19:08:30","slug":"signs-you-may-be-using-an-unhelpful-coping-mechanism","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/signs-you-may-be-using-an-unhelpful-coping-mechanism\/","title":{"rendered":"Signs You May Be Using an Unhelpful Coping Mechanism"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Coping mechanisms are strategies that can help you overcome stressful situations. Some methods are more effective than others, and there can be healthy and unhealthy coping methods. A key benefit of coping mechanisms is that they aren\u2019t a \u201cone size fits all\u201d approach. For example, you may have physical or emotional triggers that require a more structured strategy than someone who may have a simpler method for coping with stressful situations.<\/span><\/p>\n<hr \/>\n<h2>Healthy vs. Unhealthy Coping Mechanisms<\/h2>\n<p><span style=\"font-weight: 400;\">You can divide coping mechanisms into two categories: healthy and unhealthy. Anxiety or inability to complete tasks is a normal reaction to stressful situations. Finding healthy methods to manage your trauma can help you quickly recover when you become triggered by a situation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of healthy coping mechanisms include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/violenceprevention\/about\/copingwith-stresstips.html\"><span style=\"font-weight: 400;\">Taking care of yourself<\/span><\/a><span style=\"font-weight: 400;\"> by eating well, exercising regularly and getting enough sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing the <\/span><a href=\"https:\/\/www.helpguide.org\/articles\/stress\/stress-management.htm\"><span style=\"font-weight: 400;\">Four A\u2019s of stress management<\/span><\/a><span style=\"font-weight: 400;\">: Avoid, Alter, Adapt and Accept<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Connecting with others as social support can <\/span><a href=\"https:\/\/www.apa.org\/topics\/stress\/tips\"><span style=\"font-weight: 400;\">improve your resiliency<\/span><\/a><span style=\"font-weight: 400;\"> to stressful situations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engaging in fun and pleasurable activities<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing mindfulness activities like meditation, yoga and <\/span><a href=\"https:\/\/www.mind.org.uk\/information-support\/drugs-and-treatments\/mindfulness\/mindfulness-exercises-tips\/\"><span style=\"font-weight: 400;\">body scans<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have a healthy outlet for managing your stressors, you may choose or develop coping mechanisms that can harm your mental and physical health. Unfortunately, sometimes people unknowingly fall into unhealthy coping mechanisms because they weren\u2019t taught proper stress management techniques.<\/span><\/p>\n<p><a href=\"https:\/\/centerstone.org\/our-resources\/health-wellness\/substance-use-disorder-healthy-vs-unhealthy-coping-mechanisms\/\"><span style=\"font-weight: 400;\">Unhealthy coping strategies<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><b><\/b><\/p>\n<h2>Abusing alcohol and drugs<\/h2>\n<p><span style=\"font-weight: 400;\">Drugs and alcohol may provide temporary relief, but continued use of stimulants and depressants to cope with stress can lead to severe health complications and possibly death.<\/span><\/p>\n<h2>Over or under-eating<\/h2>\n<p><span style=\"font-weight: 400;\">Stress can make you want to eat more or less food. However, food is vital for helping your body function properly, and unhealthy eating patterns could cause long-term health problems.<\/span><\/p>\n<h2>Oversleeping regularly<\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s easy to assume that sleeping most of the day can protect you from stressful situations, but your body requires regular physical activity to stay healthy.<\/span><\/p>\n<h2>Spending money carelessly<\/h2>\n<p><span style=\"font-weight: 400;\">Impulsive spending may temporarily distract you from your feelings, but it can lead to financial problems and potentially cause trust issues between you and your family.<\/span><b><\/b><\/p>\n<h2>Avoiding situations that may be stressful<\/h2>\n<p><span style=\"font-weight: 400;\">While it seems like a way out of being triggered by stressors, constantly avoiding certain situations over time can become a more significant issue if you don\u2019t address the inciting issues.<\/span><\/p>\n<hr \/>\n<h2>How to tell if coping isn\u2019t working<\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s not always apparent if a coping strategy is working. For example, you may realize that you could temporarily address the stresses, but your method may not be effective over time. Or you have a coping mechanism that puts you in more stressful situations than expected. Analyzing your current coping mechanisms can help you better understand what\u2019s working and what can be fixed to improve your mental health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need help determining whether your coping mechanisms are effective, use the following prompts as a guide.<\/span><\/p>\n<hr \/>\n<h2>Check in with yourself<\/h2>\n<p><span style=\"font-weight: 400;\">The first step to examining your coping mechanisms is to conduct a self-assessment. What initially caused you to develop coping mechanisms? Remember, the purpose of a coping mechanism is to help you accept and gain perspective on a stressful situation, rather than avoid or deny it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you complete the self-assessment, try to be honest when examining your coping strategies and effectiveness. The ultimate goal is to understand better whether your coping mechanisms are helping you address situations in a healthy manner.<\/span><\/p>\n<hr \/>\n<h2>Are you feeling isolated?<\/h2>\n<p><span style=\"font-weight: 400;\">When a stressful situation arises, some people prefer to self-isolate. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8149428\/\"><span style=\"font-weight: 400;\">Self- or social isolation<\/span><\/a><span style=\"font-weight: 400;\"> can involve internalizing your feelings and not seeking support from others. For example, self-isolating could mean staying in the house all day or not responding to calls or texts from friends and family members.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This unhealthy coping mechanism can increase the adverse effects of a stressful situation. If you tend to distance yourself because you want to avoid stress-inducing situations, you use self-isolation to cope.<\/span><\/p>\n<hr \/>\n<h2>Do your emotions feel uncontrollable?<\/h2>\n<p><span style=\"font-weight: 400;\">Sometimes, coping mechanisms can be used to cover up feelings rather than address them. While the goal of coping mechanisms is to feel better, they may help you evade your true feelings. However, they will eventually reveal themselves, no matter how much you continue to cover them up.\u00a0<\/span><\/p>\n<hr \/>\n<h2>Are you feeling physically unhealthy?<\/h2>\n<p><span style=\"font-weight: 400;\">Unhealthy coping mechanisms can affect not just your mental health but your physical health. Behaviors like abusing alcohol or drugs and overeating or undereating can lead to detrimental effects on your body internally and externally.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Excessive stress can <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress-symptoms\/art-20050987\"><span style=\"font-weight: 400;\">cause health problems<\/span><\/a><span style=\"font-weight: 400;\"> like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleeping difficulties<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low energy levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle pain and tension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upset stomach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest pain<\/span><\/li>\n<\/ul>\n<hr \/>\n<h2>Do you feel like you need more of your mechanisms over time?<\/h2>\n<p><span style=\"font-weight: 400;\">Over time, a coping mechanism can lose effectiveness, and you may feel like you need more of it. While it\u2019s known that <\/span><a href=\"https:\/\/screening.mhanational.org\/content\/my-coping-skills-arent-working-anymore\/\"><span style=\"font-weight: 400;\">specific strategies work better for certain people<\/span><\/a><span style=\"font-weight: 400;\">, that also applies to different situations you may encounter. Coping mechanisms can become ineffective for several reasons, like a recent breakup or getting laid off from work. With this in mind, it may be necessary to change your coping strategies once you realize they are no longer helpful or you encounter a new stressor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, without proper management, coping mechanisms can become addictive. Specific coping mechanisms, like gambling or risky sex, may be used to manage stress. However, these unhealthy coping mechanisms can <\/span><a href=\"https:\/\/americanaddictioncenters.org\/sobriety-guide\/coping-mechanism\"><span style=\"font-weight: 400;\">turn into an addiction<\/span><\/a><span style=\"font-weight: 400;\"> with repetitive use. If the addiction is not addressed, the craving for these coping mechanisms can make withdrawal challenging, adding to your stress and increasing feelings of unhappiness.<\/span><\/p>\n<hr \/>\n<h2>Do you have trouble controlling urges?<\/h2>\n<p><span style=\"font-weight: 400;\">To cope with stressful situations, you may engage in impulsive or compulsive unhelpful coping mechanisms. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4080475\/\"><span style=\"font-weight: 400;\">Impulsivity<\/span><\/a><span style=\"font-weight: 400;\"> involves making decisions on a whim with little thought beforehand. Conversely, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6499743\/#:~:text=With%20compulsivity%20a%20person%20feels,behaviour%20is%20inappropriate%20or%20counterproductive\"><span style=\"font-weight: 400;\">compulsivity<\/span><\/a><span style=\"font-weight: 400;\"> is when an individual feels compelled to perform a repetitive behavior to relieve stress or anxiety.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of impulsive and compulsive behaviors can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinking alcohol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoking\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gambling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shopping\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Self-harm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Risky sexual activities<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Using impulsive and compulsive behaviors as coping mechanisms can often worsen your mental and physical health. Therefore, <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/basics\/compulsive-behaviors\"><span style=\"font-weight: 400;\">treatment<\/span><\/a><span style=\"font-weight: 400;\"> is recommended to help address these behaviors to help you find healthier coping strategies for stress management.<\/span><\/p>\n<hr \/>\n<h2>Are you feeling more anxious or depressed?<\/h2>\n<p><span style=\"font-weight: 400;\">While healthy coping strategies can be excellent for managing stress, if you believe your stress levels are part of a more significant issue, it may be time to consider whether you\u2019re experiencing a mental health disorder. Over time, excessive stress can contribute to anxiety or depression.<\/span><\/p>\n<p><a href=\"https:\/\/medlineplus.gov\/anxiety.html\"><span style=\"font-weight: 400;\">Anxiety<\/span><\/a><span style=\"font-weight: 400;\"> is characterized by uneasiness, nervousness or worry about certain life events. <\/span><a href=\"https:\/\/www.nimh.nih.gov\/health\/topics\/depression\"><span style=\"font-weight: 400;\">Depression<\/span><\/a><span style=\"font-weight: 400;\"> is an umbrella term for various mood disorders that affect how you think, feel and act.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common <\/span><a href=\"https:\/\/www.nami.org\/About-Mental-Illness\/Mental-Health-Conditions\/Anxiety-Disorders\"><span style=\"font-weight: 400;\">anxiety symptoms<\/span><\/a><span style=\"font-weight: 400;\"> are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hyperventilation (rapid breathing)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trembling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling tired or weak<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased heart rate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulties concentrating or thinking about anything other than the present fear<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.nhs.uk\/mental-health\/conditions\/clinical-depression\/symptoms\/\"><span style=\"font-weight: 400;\">Symptoms of depression<\/span><\/a><span style=\"font-weight: 400;\"> can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Constant feelings of sadness, anxiety or emptiness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sleeping difficulties<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feelings of irritability, restlessness or frustration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thoughts of death or suicide<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loss of interest in activities<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Suicide attempts or thoughts of death or suicide<\/span><\/li>\n<li aria-level=\"1\">Diminished libido<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In some instances, you can experience symptoms of anxiety or depression that aren\u2019t as obvious. However, knowing the signs and symptoms of anxiety or depression can help you ask the right questions when seeking professional help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More subtle <\/span><a href=\"https:\/\/health.ucsd.edu\/news\/features\/pages\/2016-02-23-listicle-anxiety.aspx\"><span style=\"font-weight: 400;\">signs of anxiety<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequent urination<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Excessive vomiting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feelings of loneliness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequently getting colds or infections<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lesser-known <\/span><a href=\"https:\/\/www.nami.org\/Blogs\/NAMI-Blog\/February-2022\/Recognizing-the-Lesser-Known-Symptoms-of-Depression\"><span style=\"font-weight: 400;\">signs of depression<\/span><\/a><span style=\"font-weight: 400;\"> are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Changes in weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain fog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Severe fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Substance abuse<\/span><\/li>\n<\/ul>\n<hr \/>\n<h2>How to cope more effectively<\/h2>\n<p><span style=\"font-weight: 400;\">With a better understanding of what unhealthy coping mechanisms are and why they aren\u2019t effective, you can take the necessary steps to find healthier ways to manage your stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to increase the effectiveness of your coping strategies, here are three tips to help you get started.<\/span><\/p>\n<hr \/>\n<h2>Discuss your feelings with your support system.<\/h2>\n<p><span style=\"font-weight: 400;\">Talk with your friends or family members about your feelings and any concerns you have. They can provide the care and support you need to manage your emotions and encourage you to seek professional help if necessary.<\/span><\/p>\n<hr \/>\n<h2>Speak with a professional.<\/h2>\n<p><span style=\"font-weight: 400;\">Mental health professionals, like <\/span><a href=\"https:\/\/www.zocdoc.com\/psychologists\"><span style=\"font-weight: 400;\">psychologists<\/span><\/a><span style=\"font-weight: 400;\">, therapists and counselors, can give you professional advice that helps you develop effective coping mechanisms. In addition, if you believe you\u2019re experiencing symptoms of anxiety or depression, a mental health professional can guide you through the diagnosis and treatment process.<\/span><b><\/b><\/p>\n<hr \/>\n<h2>Practice stress management techniques.<\/h2>\n<p><span style=\"font-weight: 400;\">There are various ways to control your emotions through stress management techniques. From self-care practices, like meditation or yoga, to personal development, like improving your communication skills, there are many ways to improve your coping strategies with stress management methods.\u00a0<\/span><\/p>\n<hr \/>\n<h1 style=\"text-align: center;\">Need a doctor\u2019s appointment? Find one on\u00a0<a href=\"https:\/\/www.zocdoc.com\/\">Zocdoc<\/a>.<\/h1>\n","protected":false},"excerpt":{"rendered":"<p>And how to replace it with a better habit. <\/p>\n","protected":false},"author":96,"featured_media":20155,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[12,19,41,81],"class_list":["post-20154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-anxiety","tag-depression","tag-mental-health","tag-preventive-care","reviewer-dr-nassim-assefi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Signs You May Be Using an Unhelpful Coping Mechanism -<\/title>\n<meta name=\"description\" content=\"And how to replace it with a better habit.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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