Healthy vs. Unhealthy Coping Skills: What You Need to Know

Life can be stressful, difficult, challenging, complex, anxiety-provoking, and dreadful, and sometimes we need to find ways to cope with the challenges that come our way. Coping skills are behaviors or strategies we use to manage stress and navigate difficult situations. However, not all coping skills are created equal. Some coping skills are healthy and adaptive, while others are unhealthy and maladaptive. In this blog post, we'll explore the differences between these two types of coping skills, and provide some tips for building healthy coping skills that can help you thrive.

Healthy Coping Skills

Healthy coping skills are those that help us manage stress in a positive and constructive way, in a way that is safe. These skills are adaptive and help us feel better in the long-term. Some examples of healthy coping skills include:

1. Exercise: Physical activity is a great way to manage stress and boost mood. Exercise releases endorphins, which are natural mood boosters. You don't need to go to the gym or run a marathon to reap the benefits of exercise. A brisk walk or some gentle yoga can be just as effective.

2. Mindfulness: Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. Mindfulness can help you manage stress, reduce anxiety, and improve overall well-being. There are many ways to practice mindfulness, including meditation, deep breathing, or simply taking a few moments to focus on your senses.

3. Social Support: Connecting with others is an important way to cope with stress. Spending time with friends or family members, or participating in a support group, can provide a sense of belonging and reduce feelings of isolation.

4. Journaling: Journaling (either through writing, poetry, drawing, etc.) gives us the opportunity to engage in secondary appraisal. This helps us reduce the volume for big, intense feelings. When we are able to process our experiences and feelings through writing and drawing, we are able to reflect in a way that is healthy. This is shown to relieve some of the pain.

5. Distress Tolerance Techniques: A DBT strategy. Rather than avoiding or resisting uncomfortable emotions, it's possible to learn how to accept and sit these feelings, knowing that they are temporary and that we can manage them. This involves recognizing and challenging our beliefs about emotions, as well as finding a balance between tolerating emotional discomfort and taking steps to enhance our emotional well-being through healthy coping strategies. Find more info here.

Unhealthy Coping Skills

Unhealthy coping skills are those that provide temporary relief but can have negative consequences in the long-term. They tend to shorten our window-of-tolerance, which means we have a harder time tolerating stressful emotions. These coping skills are maladaptive and can lead to additional stress and problems. Some examples of unhealthy coping skills include:

1. Substance Abuse: Using drugs or alcohol to cope with stress can have serious consequences. Substance abuse can lead to addiction, health problems, and social and legal issues.

2. Avoidance: Avoiding problems or situations that cause stress may provide temporary relief, but it can also lead to additional stress and problems down the line. Avoidance can also prevent us from learning important coping skills.

3. Self-Harm: Self-harm is a maladaptive coping skill that can have serious physical and emotional consequences. It's important to seek professional help if you're engaging in self-harm.

How to Build Healthy Coping Skills

Building healthy coping skills takes time and effort, but it's worth it in the long run. Here are some tips for building healthy coping skills:

1. Experiment: Try out different coping skills to see what works for you. Not every coping skill will be effective for every person, so it's important to find what works for you.

2. Practice: Building healthy coping skills takes practice. The more you practice, the easier it will become. We are habits of creature!

3. Seek Support: If you're struggling to build healthy coping skills, seek support from a mental health professional. A therapist can help you identify effective coping strategies and provide support as you work to build healthy habits.

Remember, healthy coping skills are essential for managing stress and navigating difficult situations. With time, effort, and support, you can build healthy coping skills that will help you thrive.