For most people, healthy and unhealthy coping mechanisms begin to develop during childhood. As children, we see different coping methods for dealing with stress, anger, and sadness modeled by the adults in our lives. As we get older, we begin applying what we’ve seen to our own situation, because those coping mechanisms – whether healthy or unhealthy – seem normal. It’s not uncommon for people to find themselves battling with unproductive and even harmful coping mechanisms well into adulthood because coping isn’t something that’s talked about often.
What are Coping Mechanisms?
GoodTherapy.org, a website that pairs individuals with online therapists, defines coping mechanisms as,
“…The strategies people often use in the face of stress and/or trauma to help manage painful or difficult emotions.”
There are a number of events that can cause us to utilize coping mechanisms, such as divorce, moving, getting married, having a child, buying a new home, losing a loved one and more. While some of these events may feel quite positive, they can still bring about lots of stress; and, if not handled appropriately, that stress can extend into something greater – such as a mental illness or or even an addiction, especially if a person relies on a substance for too long. Unsurprisingly, men and women often use different coping mechanisms, especially in the context of recovery.
There are two types of coping mechanisms people tend to use:
Positive Coping Mechanisms
- Support – relying on friends, family or coworkers to help a person feel confident about moving forward or to help navigate difficult situations
- Relaxation – practicing healthy self-care activities, such as taking a hot shower, getting a massage, laying down and reading a book, etc.
- Problem-solving – becoming an investigator of the problems a person is faced with – and focusing more intently on finding a solution rather than sinking in the problem
- Humor – making efforts to laugh in the midst of stress as to gain some perspective and release some tension
- Exercise – going to the gym to release cortisol, the stress hormone; working out has been physically proven to help reduce stress, anxiety, depression and other discomforting sensations
Negative Coping Mechanisms
- Escape – becoming socially isolated or withdrawing from friends and family; if escape is used as a coping mechanism, a person may allow themselves to become entrenched in reading a book, watching T.V. or spending time online
- Unhealthy self-soothing – certain behaviors can become unhealthy if done in excess; for instance, food, alcohol, sex, video games and gambling can become unhealthy coping mechanisms if done often to soothe certain discomforting feelings
- Numbing – some individuals may pursue behaviors such as alcohol or drugs, eating an excessive amount of food and more to “disconnect” from how they’re feeling; oftentimes, they’re aware of what they’re doing but they desperately want to get away from what’s going on inside
- Compulsions – theft, reckless driving, physical abuse, gambling and more can become not only physically and mentally damaging, but can also bring about criminal implications as well
Consequences of Unhealthy Coping Mechanisms
While unhealthy coping mechanisms may provide short-term relief, they often create new challenges over time. Researchers often refer to these patterns as maladaptive coping strategies because they make stress harder to manage in the long run. Some of the most common consequences include:
- Increased Risk of Mental Health Disorders
Relying on avoidance, numbing, or compulsive behaviors can intensify feelings of anxiety, depression, or hopelessness. According to the National Institute of Health, long-term reliance on maladaptive coping is strongly linked to the development of mood and anxiety disorders. As you can imagine, deteriorating mental health can also be a contributing factor to substance abuse and addiction, which leads us to our next point.
- Higher Likelihood of Substance Use and Addiction
Using alcohol or drugs to avoid painful emotions can quickly lead to dependency. Depending on the substance, the brain can begin to associate the chemicals within with relief. In some cases, this can happen in a surprisingly short time frame. This additional layer of addition to a substance not just for the high, but for the comfort, can add a complicated extra layer to the recovery process.
- Strained Relationships
Substance abuse often creates strained relationships, but even unhealthy coping mechanisms without a drug or alcohol component can cause serious strain on a person’s social and familial life. Some people gravitate toward isolation, withdrawal, or even aggression as a coping strategy, which damages the trust of anyone who cares enough to reach out to try and help.
- Physical Health Problems
Again putting the physical impact of substance abuse aside, unhealthy coping behaviors such as overeating, lack of physical activity, or engaging in risky activities can result in chronic stress on the body, leading to high blood pressure, obesity, sleep disturbances, and other health issues.
- Reduced Problem-Solving Skills
Avoiding stressors instead of addressing them makes it harder to develop resilience. Over time, this can trap individuals in cycles of avoidance that prevent growth or healing.
How to Fix Unhealthy Coping Mechanisms & Build Healthy Ones
The Semel Institute for Neuroscience and Human Behavior explains that those who struggle with addiction often struggle with maladaptive coping strategies; it could stem from denial, blame, guilt, trauma, abuse and much more. Thankfully, a person who grew up learning unhealthy coping mechanisms isn’t “stuck” in employing these strategies for the rest of their lives – in fact, addiction treatment includes exploring this area of a person’s life and helping them to identify and employ some of the healthier coping strategies when difficult thoughts, emotions or situations arise.
There are a few helpful behavioral therapy approaches that therapists can use to help a person transition from unhealthy to healthy coping mechanisms. These approaches may include:
Cognitive behavioral therapy (CBT)
An evidence-based practice, CBT helps clients identify unhealthy, unproductive thought patterns so they can explore how those thought patterns affect their behavior. Over time, clients work closely with their therapist and, through completing at-home assignments, begin choosing thoughts that are more rational, positive and productive for their lives.
Dialectical behavioral therapy (DBT)
Similar to CBT, DBT helps those in addiction recovery to come to grips with the “grey” areas of life; for some, life is viewed as black or white, but that leaves little room for all the nuances that occur from day to day. As Very Well Mind indicates, DBT is meant to help others live in the present moment by learning about mindfulness, distress tolerance, interpersonal effectiveness and emotion regulation.
Motivational enhancement therapy (MET)
For clients who are “on the fence” about whether or not to seek treatment, therapists can utilize MET to guide a client through the costs and benefits of seeking help.
12-Step support groups
Programs such as Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) give those in recovery the opportunity to follow a path that leads them to greater spiritual well-being; for many people, this positive reinforcement emphasizes healthy coping mechanisms for them to use over time.
Unhealthy Coping Mechanisms FAQ
What are coping mechanisms?
Coping mechanisms are the strategies people use to manage stress, trauma, and difficult emotions. They can be positive, such as exercise, problem-solving, or social support, or negative, such as avoidance, substance use, or compulsive behaviors.
What is the difference between healthy and unhealthy coping mechanisms?
Healthy coping mechanisms provide constructive ways to manage stress, such as relaxation, humor, or seeking support. Unhealthy coping mechanisms may offer short-term relief but often cause harm in the long run, such as alcohol misuse, isolation, or reckless behavior.
What are examples of positive coping mechanisms?
Examples of positive coping mechanisms include exercise, relaxation techniques, humor, seeking social support, and problem-solving. These strategies help people reduce stress while building resilience and healthier habits.
What are examples of unhealthy coping mechanisms?
Examples of unhealthy coping mechanisms include excessive alcohol or drug use, overeating, compulsive gambling, reckless behavior, social withdrawal, and emotional numbing. These strategies may temporarily relieve stress but often create greater challenges over time.
How do you replace unhealthy coping mechanisms with positive ones?
Replacing unhealthy coping mechanisms often involves therapy and self-awareness. Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Motivational Enhancement Therapy (MET) are evidence-based approaches that help people identify harmful patterns and build healthier coping skills. Support groups such as Alcoholics Anonymous can also provide long-term reinforcement.
Can unhealthy coping mechanisms affect addiction recovery?
Yes. Many people struggling with addiction also rely on unhealthy coping strategies, which can contribute to relapse. Developing healthier coping skills is a core focus of addiction treatment programs, including those offered at Cumberland Heights.
Cumberland Heights is a nonprofit alcohol and drug-addiction treatment center located on the banks of the Cumberland river in Nashville, Tennessee. On a sprawling 177-acre campus, we are made up of 2 12-Step immersion campuses, 12 outpatient recovery centers and 4 sober living homes. We believe that each person has a unique story to tell – and that’s why we always put the patient first.
