Trigger warning: this article mentions self-harm and other maladaptive coping mechanisms.
Whether you have just gotten a bad grade on an exam or you have just had a rough day in general, having healthy coping mechanisms is the key that gets you through these arduous times. Coping mechanisms can help a person have a better tolerance, minimize efficiently, and deal correctly with stressful life situations that they may encounter. You must be able to differentiate between the different coping styles in order for them to help make you feel better – both physically and mentally.
What are Coping Mechanisms?
Coping mechanisms are strategies people use often in the face of stress and/or trauma to assist them with managing painful or complex emotions. A momentous life event – whether it is positive or negative – can cause stress to a person. Coping mechanisms tend to help people deal with those changes and stressors. Events such as divorce, the death of a loved one, loss of a job, marriage, having a child, or moving into a new house can lead to significant amounts of stress. People can use coping mechanisms to manage their stress or to cope with mental disorders such as depression, anxiety, and/or addiction. Coping mechanism styles can be problem-focused (also referred to as instrumental) or emotion-focused. Problem-focused coping is helpful when you want to change something in your situation or life, so you can start by removing the stressor from your life. For example, if you are in a toxic relationship, you can resolve your anxiety and sadness by ending the relationship. On the other hand, emotion-based coping is helpful when you are in a situation that is beyond your control, such as the the loss of a loved one. It is important to take into consideration how important and valid your emotions and feelings are.
Maladaptive Coping Mechanisms
Maladaptive coping mechanisms are behaviors that may make you feel better in the short term but are extremely harmful and dangerous in the long-term. They include behaviors such as:
- Self-harm: people may engage in self-harm to cope with extreme stress and/or trauma.
- Escape: people may isolate themselves from friends and family as a way to cope with anxiety and/or stress. They may also use solitary activities such as watching television, spending time online, and reading as a way to avoid others and the problem they are facing.
- Unhealthy self-soothing: self-soothing behaviors such as overeating, binge drinking, or excessive use of the internet may become a detrimental addiction when constantly used as a way to cope with stress or sadness.
- Numbing: people may attempt to numb their stress by eating junk food uncontrollably, excessively drinking alcohol, or using drugs.
Adaptive Coping Mechanisms
Adaptive Coping Mechanisms are the healthy way of dealing with the stressors we may experience in life. They improve our level of functioning as they directly deal with the root problem being faced. They include behaviors such as:
- Physical activity: exercises such as running, yoga, swimming, walking, dancing, and many other types can serve as healthy and effective forms of stress relief.
- Support: seeking external support such as talking to someone supportive about the stressful event – instead of self-isolating – can greatly lessen and reduce the negative impact a stressful or traumatic event may have on you.
- Humor: making light of a situation can greatly benefit a person as it can help them maintain a positive perspective and can prevent the stressful event from becoming too overwhelming.
- Problem-solving: a way to effectively manage a stressful situation is by identifying the problem and what is causing your stress in order to develop solutions that you can put into action.
While some maladaptive mechanisms may work for a while, they are not effective and beneficial for a long-term period. It is important to acknowledge that the way we deal with a problem or stressor can greatly affect us and our mental well-being.