Developing Healthy Coping Mechanisms for Stress

The deadline is looming. The argument with your partner is still replaying in your head. The bills are piling up. Stress is an unavoidable part of life. The question is not whether you will experience stress, but how you will respond to it when you do. The strategies you use to deal with stress are called coping mechanisms. Some of these strategies are healthy and help you to move through the stress, while others are unhealthy and can end up making things worse in the long run.

At Televero Health, a core part of therapy is helping you to build a toolbox of healthy coping mechanisms. It’s about moving beyond just surviving stress to actively managing it in a way that builds your resilience and protects your mental health.

Unhealthy vs. Healthy Coping

We all have our go-to coping mechanisms. It’s important to be honest with yourself about which ones you tend to use. Unhealthy coping mechanisms often feel good in the moment because they provide a quick escape from the painful feeling, but they have negative long-term consequences. They are avoidant strategies.

Common unhealthy coping mechanisms include:

• Drinking alcohol or using drugs
• Overeating or emotional eating
• Zoning out for hours in front of the TV or social media
• Lashing out in anger at others
• Avoiding the problem and hoping it will go away
• Shopping impulsively

Healthy coping mechanisms, on the other hand, may require a bit more effort up front, but they help you to process the stress in a constructive way and lead to better long-term outcomes. They are active strategies.

Building Your Healthy Coping Toolbox

A good coping strategy is one that helps you to either solve the problem that is causing the stress, or to manage the emotions that come with it. It’s helpful to have a variety of tools in your toolbox, as different situations will call for different strategies.

Problem-Focused Coping

This is for when you have some control over the situation. It involves taking practical steps to address the stressor itself.

• Break it down. If you have a huge project that feels overwhelming, break it down into the smallest possible steps and just focus on the very next one.
• Ask for help. You don’t have to do everything on your own. Can you delegate a task at work? Can you ask your partner for help with the chores?
• Set boundaries. As we’ve discussed, saying “no” and protecting your time is a powerful way to reduce your stress load.
• Problem-solve. Sit down and brainstorm potential solutions to the problem you are facing.

Emotion-Focused Coping

This is for when you can’t change the situation, so you need to focus on managing your emotional response to it. The goal is to calm your mind and body.

• Move your body. Exercise is one of the best stress relievers. Even a 10-minute walk can release endorphins and clear your head.
• Practice relaxation techniques. This includes skills like deep breathing, mindfulness meditation, or progressive muscle relaxation.
• Engage your senses. Use grounding techniques. Listen to calming music, light a scented candle, wrap yourself in a soft blanket, or sip a warm cup of tea.
• Express your feelings. Talk to a trusted friend, write in a journal, or have a good cry. Letting the emotion out is healthier than bottling it up.
• Engage in a hobby. Do something you enjoy that gets you into a state of “flow,” where you are completely absorbed in the activity. This could be painting, playing music, gardening, or cooking.

The next time you feel stressed, take a moment to pause. Instead of automatically reaching for an old, unhealthy coping mechanism, ask yourself, “What is one healthy thing I can do for myself right now?” By making a conscious, healthy choice, you are not just getting through a difficult moment; you are actively building the resilience you need to handle all of life’s challenges.

Key Takeaways

• Coping mechanisms are the strategies you use to deal with stress. It’s important to replace unhealthy, avoidant strategies with healthy, active ones.
• Problem-focused coping involves taking practical steps to solve the problem that is causing the stress.
• Emotion-focused coping involves using skills to manage your emotional response to a stressor you cannot change.
• Building a diverse “toolbox” of healthy coping skills, from exercise to talking with a friend, is a key part of therapy and a foundation for long-term resilience.

Ready to take the first step? We can help. Get started with Televero Health today.