Skip to content
  • Mental Health Issues
    • Anxiety
    • ADHD
    • Bipolar Disorder
    • Depression
    • Grief
    • Narcissism
    • OCD
    • Personality Disorders
    • PTSD
  • Relationships
    • Dating
    • Marriage
    • Sex & Intimacy
    • Infidelity
    • Relationships 101
    • Best Online Couples Counseling Services
  • Wellness
    • Anger
    • Burnout
    • Stress
    • Sleep
    • Meditation
    • Mindfulness
    • Yoga
  • Therapy
    • Starting Therapy
    • Types of Therapy
    • Best Online Therapy Providers
    • Online Therapy Reviews & Guides
  • Medication
    • Anxiety Medication
    • Depression Medication
    • ADHD Medication
    • Best Online Psychiatrist Options
  • Reviews
    • Best Online Therapy
    • Best Online Therapy with Insurance
    • Best Online Therapy for Teens
    • Best Online Therapy for Anxiety
    • Best Online Therapy for Depression
    • Best Online ADHD Treatments
    • Best Online Psychiatry
    • Best Mental Health Apps
    • All Reviews
  • Therapy Worksheets
    • Anxiety Worksheets
    • Depression Worksheets
    • Relationship Worksheets
    • CBT Worksheets
    • Therapy Worksheets for Kids
    • Therapy Worksheets for Teens
    • All Therapy Worksheets
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Find a Local Therapist
    • Join Our Free Directory

Join our Newsletter

Get helpful tips and the latest information

Choosing Therapy on Facebook
Choosing Therapy on Instagram
Choosing Therapy on Twitter
Choosing Therapy on Linkedin
Choosing Therapy on Pinterest
Choosing Therapy on Tiktok
Choosing Therapy on Youtube
ChoosingTherapy.com Logo

Newsletter

Search Icon
  • Mental Health Issues
    • Anxiety
    • ADHD
    • Bipolar Disorder
    • Depression
    • Grief
    • Narcissism
    • OCD
    • Personality Disorders
    • PTSD
  • Relationships
    • Dating
    • Marriage
    • Sex & Intimacy
    • Infidelity
    • Relationships 101
    • Best Online Couples Counseling Services
  • Wellness
    • Anger
    • Burnout
    • Stress
    • Sleep
    • Meditation
    • Mindfulness
    • Yoga
  • Therapy
    • Starting Therapy
    • Types of Therapy
    • Best Online Therapy Providers
    • Online Therapy Reviews & Guides
  • Medication
    • Anxiety Medication
    • Depression Medication
    • ADHD Medication
    • Best Online Psychiatrist Options
  • Reviews
    • Best Online Therapy
    • Best Online Therapy with Insurance
    • Best Online Therapy for Teens
    • Best Online Therapy for Anxiety
    • Best Online Therapy for Depression
    • Best Online ADHD Treatments
    • Best Online Psychiatry
    • Best Mental Health Apps
    • All Reviews
  • Therapy Worksheets
    • Anxiety Worksheets
    • Depression Worksheets
    • Relationship Worksheets
    • CBT Worksheets
    • Therapy Worksheets for Kids
    • Therapy Worksheets for Teens
    • All Therapy Worksheets
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Find a Local Therapist
    • Join Our Free Directory
  • What Are Coping Mechanisms?What Are Coping Mechanisms?
  • Types of Unhealthy Coping MechanismsTypes of Unhealthy Coping Mechanisms
  • Why Do They Develop?Why Do They Develop?
  • Strategies to Stop Using ThemStrategies to Stop Using Them
  • When to Seek HelpWhen to Seek Help
  • In My ExperienceIn My Experience
  • Additional ResourcesAdditional Resources
  • InfographicsInfographics

Unhealthy Coping Mechanisms: What They Are & How to Stop Using Them

Alexa-Donnally-LCSW-Headshot

Author: Alexa Donnelly, LCSW

Alexa-Donnally-LCSW-Headshot

Alexa Donnelly LCSW

Alexa Donnelly specializes in domestic violence, children, teens, and couples.

See My Bio Editorial Policy
Headshot of Heidi Moawad, MD

Medical Reviewer: Heidi Moawad, MD Licensed medical reviewer

Headshot of Heidi Moawad, MD

Heidi Moawad MD

Heidi Moawad, MD is a neurologist with 20+ years of experience focusing on
mental health disorders, behavioral health issues, neurological disease, migraines, pain, stroke, cognitive impairment, multiple sclerosis, and more.

See My Bio Editorial Policy
Published: July 7, 2023
  • What Are Coping Mechanisms?What Are Coping Mechanisms?
  • Types of Unhealthy Coping MechanismsTypes of Unhealthy Coping Mechanisms
  • Why Do They Develop?Why Do They Develop?
  • Strategies to Stop Using ThemStrategies to Stop Using Them
  • When to Seek HelpWhen to Seek Help
  • In My ExperienceIn My Experience
  • Additional ResourcesAdditional Resources
  • InfographicsInfographics

Unhealthy coping mechanisms are harmful behaviors or habits people use to deal with difficult emotions or situations. Examples include substance abuse, binge eating, self-harm, and avoidance. These coping mechanisms may provide temporary relief but are ultimately harmful. It can be difficult to break free from these behaviors, but with support, it is possible to identify and stop using unhealthy coping mechanisms.

ADVERTISEMENT

Therapists Can Help You Break Old Habits and Create New Ones.

BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you.

Free Assessment

What Are Coping Mechanisms?

Coping mechanisms are strategies or behaviors that individuals use to manage stress, anxiety, or difficult emotions. Coping mechanisms can be conscious or unconscious and can vary in effectiveness. Coping mechanisms work by helping individuals regulate their emotions and reduce the negative impact of stressors on their mental and physical health.

There are two types of coping mechanisms:

  • Adaptive coping mechanisms: These are healthy and effective ways of dealing with stress, such as seeking social support, practicing mindfulness, or engaging in physical activity. Individuals who use adaptive coping mechanisms have better mental and physical health outcomes.1
  • Maladaptive coping mechanisms: These are unhealthy and ineffective ways of dealing with stress, such as substance abuse, avoidance, or self-harm. These coping mechanisms can lead to negative consequences and worsen mental and physical health outcomes.2

Types of Unhealthy Coping Mechanisms

Unhealthy coping mechanisms can be divided into two categories: unhealthy problem-focused coping mechanisms and unhealthy emotion-focused coping mechanisms. Both forms involve attempts to address the source of stress in ways that are ultimately ineffective or harmful.

Problem-Focused

Problem-focused coping involves focusing on and actively changing the root cause of a problem. Unhealthy problem-focused coping mechanisms involve maladaptive attempts to address the source of stress, which can lead to further negative outcomes.

Examples of unhealthy problem-focused coping mechanisms include:

  • Avoidance: Avoidance or denying the source of stress, which can lead to increased anxiety and difficulty managing emotions. Research suggests that avoidance coping is associated with increased psychological distress and poorer mental health outcomes.10
  • Aggression: Reacting to stress with anger or hostility, which can damage relationships and lead to further stress. Studies have found that aggressive coping is associated with increased physical health problems and decreased psychological well-being.11
  • Substance use: Using drugs or alcohol to cope with stress, which can lead to substance use disorder or alcohol addiction. Research has shown that substance use coping is associated with increased substance abuse and dependence, as well as poorer mental health outcomes.12
  • Overworking: Workaholism in an attempt to avoid or distract from stress, which can lead to burnout and other negative health outcomes. Studies have found that workaholic coping increases stress, anxiety, and depression.13
  • Perfectionism: Setting impossibly high standards for oneself to control stress, which can lead to anxiety and self-criticism. Research has shown that perfectionistic coping is associated with increased stress, anxiety, and depression, as well as decreased life satisfaction.14

Emotion-Focused

Unhealthy emotion-focused coping mechanisms are strategies people use to manage the emotional impact of stress without addressing the underlying problem. These coping strategies can be ineffective or harmful in the long term, leading to negative outcomes.

Examples of unhealthy emotion-focused coping mechanisms include:

  • Dissociation: Dissociation is a coping mechanism that involves detaching from one’s thoughts, feelings, or surroundings to avoid emotional distress. Dissociation has been associated with increased anxiety, depression, and post-traumatic stress disorder (PTSD) symptoms.15,16,17
  • Suppression: Suppressing or hiding emotions in response to stress, which can lead to increased anxiety and difficulty managing emotions. Research has shown that emotional suppression coping is associated with increased physiological stress responses and poorer mental health outcomes.18,19
  • Denial: Refusing to acknowledge or accept the reality of a stressful situation, which can lead to increased anxiety and difficulty managing emotions. Denial coping has been associated with increased psychological distress and poorer mental health outcomes.20,21
  • Rumination: Dwelling on negative thoughts or emotions without taking action to address them, which can lead to increased anxiety and depression. Rumination coping has been linked to an increased risk of mental health problems and decreased psychological well-being.22

ADVERTISEMENT

Top Rated Online Therapy Services

BetterHelp  – Best Overall

“BetterHelp is an online therapy platform that quickly connects you with a licensed counselor or therapist and earned 4 out of 5 stars.” Take a free assessment

Online-Therapy.com – Great Alternative

In addition to therapy, all Online-Therapy.com subscriptions include a self-guided CBT course. Visit Online-Therapy.com

Why Do People Develop Unhealthy Coping Mechanisms?

People may develop unhealthy coping mechanisms to manage difficult emotions or situations that feel overwhelming or out of their control. Factors such as childhood experiences, trauma, and genetics can also play a role in developing unhealthy coping mechanisms. Mental health disorders such as anxiety, depression, and post-traumatic stress disorder (PTSD) can also contribute to the development of unhealthy coping mechanisms.

Life circumstances such as financial stress, relationship problems, and work-related stress can also lead individuals to develop unhealthy coping mechanisms. These circumstances can create a sense of helplessness and may lead individuals to turn to substances, self-harm, or other maladaptive coping mechanisms to cope.

It’s important to note that while unhealthy coping mechanisms may provide temporary relief, they often lead to negative consequences and can worsen mental health outcomes. Seeking support from a mental health professional can help individuals develop healthier coping mechanisms.

12 Strategies to Stop Using Unhealthy Coping Mechanisms

Stopping the use of unhealthy coping mechanisms can be incredibly challenging, as these behaviors may have become habitual and provide temporary relief from difficult emotions. However, with the right support and strategies, it is possible to break free from these patterns and develop healthier coping mechanisms.

Here are twelve strategies to stop using unhealthy coping mechanisms:

1. Identify Triggers

Identifying triggers is an important step in developing healthier coping strategies. By recognizing the situations or emotions that lead to the use of unhealthy coping mechanisms, individuals can learn to anticipate and manage these triggers more effectively. Understanding the situations or emotions that trigger the use of unhealthy coping mechanisms can help individuals develop alternative strategies.

2. Seek Support

Talking to a trusted friend or family member can provide emotional support, perspective, and guidance in exploring alternative coping mechanisms. Additionally, seeking support from a mental health professional can provide specialized guidance and resources for managing stress and developing healthy coping habits. By seeking support, individuals can build a network of resources that can help them manage stress and improve their overall well-being.6

3. Practice Mindfulness

Mindfulness is the practice of being present and fully engaged in the current moment without judgment. By focusing on the present moment, individuals can develop greater self-awareness, reduce stress, and improve overall well-being. Mindfulness can help stop the use of unhealthy coping mechanisms by providing a healthy outlet for difficult emotions and reducing the likelihood of impulsive behavior.

Research has shown that mindfulness-based interventions can be effective in reducing symptoms of anxiety and depression, as well as improving overall well-being.3 Some types of mindfulness practices that individuals can try including mindful breathing, body scan meditation, mindful movement, and mindful eating. By incorporating mindfulness practices into their daily routine, individuals can develop healthier coping mechanisms and improve their overall mental health.

4. Engage in Physical Activity

Regular exercise can reduce stress and anxiety, improve mood, and increase overall feelings of well-being. Exercise provides a healthy outlet for difficult emotions, allowing individuals to release negative energy and tension positively and productively. By incorporating regular physical activity into their routine, individuals can improve their physical and mental health and build resilience in the face of stress.

5. Develop a Self-Care Routine

Prioritizing self-care activities such as getting enough sleep, eating a healthy diet, and engaging in enjoyable hobbies can help individuals feel more energized, focused, and resilient in the face of stress. Self-care activities can provide a sense of control and agency in managing stress, improving overall feelings of well-being, and reducing stress’s impact on mental health.5 By making self-care a priority, individuals can build a foundation for long-term health and resilience.

6. Start Therapy

Starting therapy can be an effective way to address and stop using unhealthy coping mechanisms. Therapy provides a safe and supportive environment to explore and understand the underlying issues that contribute to the use of unhealthy coping mechanisms. Through therapy, individuals can learn new coping strategies and develop healthier ways of managing difficult emotions and situations.

Therapy can also provide a space to process and heal from past traumas or experiences that may be contributing to the use of unhealthy coping mechanisms. With the guidance and support of a therapist, individuals can work towards breaking free from these patterns and improving their overall mental health and well-being.

ADVERTISEMENT

Do Your Emotions Feel Extreme?

Therapy can help you be less reactive and calmer. BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you.

Free Assessment

7. Use Positive Affirmations

Using positive affirmations is another effective strategy for managing stress and improving mental health. Repeating positive affirmations can help individuals shift their mindset and develop a more positive outlook, which can improve overall feelings of well-being. Positive affirmations can be tailored to individual needs and goals and can be repeated throughout the day as a way of reinforcing positive beliefs and reducing the impact of negative thoughts and emotions.

8. Set Achievable Goals

By setting small, achievable goals, individuals can build confidence in their ability to cope with difficult situations and overcome challenges.8 Accomplishing these goals can provide a sense of accomplishment and improve overall feelings of well-being, which can help individuals better manage stress and build resilience over time.

9. Identify & Challenge Negative Self-Talk

Identifying and challenging negative self-talk is an important part of developing healthier coping mechanisms. Negative self-talk is a type of unhealthy coping mechanismf that is connected to perfectionism and rumination. It can also contribute to feelings of low self-esteem, anxiety, and depression, which can lead to the use of unhealthy coping mechanisms. By becoming aware of negative self-talk and challenging these thoughts, individuals can develop a more positive self-image. This can involve questioning the validity of negative thoughts, reframing them in a more positive light, or replacing them with more positive affirmations.

Cognitive-behavioral therapy (CBT) is a type of therapy that focuses on identifying and changing negative patterns of thinking and behavior. CBT techniques such as reframing negative thoughts and challenging irrational beliefs can help individuals develop healthier coping mechanisms and improve their overall well-being.7 This ties back to identifying your triggers and knowing how to navigate them.

10. Connect With Nature

Spending time in nature can improve overall well-being and reduce symptoms of anxiety and depression.4 Exposure to natural environments has been shown to reduce stress levels and improve mood, and can provide a sense of calm and relaxation. Activities such as hiking, gardening, or simply spending time in a park or natural setting can provide a healthy outlet for difficult emotions and improve overall feelings of well-being.

11. Practice Gratitude

By focusing on the positive aspects of life, individuals can improve their overall well-being and reduce symptoms of depression.9 Activities such as writing down things one is thankful for or expressing gratitude to others can help individuals develop a more positive outlook and improve their relationships with others. Gratitude can also provide a sense of perspective and help individuals recognize the good things in their life, even during difficult times.

12. Celebrate Progress

No matter how small, progress towards healthier coping mechanisms should be acknowledged and celebrated. Celebrating progress can provide motivation to continue using healthier coping mechanisms and reinforce positive habits. By recognizing progress and celebrating successes, individuals increase their resilience in the face of stress.

How to Seek Professional Support

To begin therapy for unhealthy coping mechanisms, start by researching licensed therapists in your area or online. Online therapist directories or therapy platforms can be a convenient option for finding a therapist who specializes in your specific needs. It’s important to read therapist bios and reviews, check their credentials, and schedule a consultation to ensure a good fit before committing to ongoing therapy sessions.

In My Experience

Coping with unhealthy coping mechanisms can be a difficult and overwhelming process. The strategies outlined in the article, such as practicing self-care, engaging in relaxation techniques, and building healthy relationships, can be effective in managing difficult emotions and improving overall well-being. Seeking professional support, either in-person or online, can also be a valuable tool in developing healthy coping mechanisms and addressing underlying issues.

Overall, I believe that with the right support and strategies, individuals can develop healthy coping mechanisms and improve their mental health and overall well-being. It takes time and effort, but it is possible to overcome unhealthy coping mechanisms and lead a fulfilling life.

Additional Resources

To help our readers take the next step in their mental health journey, ChoosingTherapy.com has partnered with leaders in mental health and wellness. ChoosingTherapy.com is compensated for marketing by the companies included below.

Online Therapy 

BetterHelp Get support and guidance from a licensed therapist. BetterHelp has over 30,000 therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you. Free Assessment

Online Psychiatry

Hims / Hers If you’re living with anxiety or depression, finding the right medication match may make all the difference. Connect with a licensed healthcare provider in just 12 – 48 hours. Explore FDA-approved treatment options and get free shipping, if prescribed. No insurance required. Get Started

Reduce Drinking

Sunnyside Want to drink less? Sunnyside helps you ease into mindful drinking at your own pace. Think lifestyle change, not a fad diet. Develop new daily routines, so you maintain your new habits for life. Take a 3 Minute Quiz

Mental Health Newsletter

A free newsletter from the experts at ChoosingTherapy.com for those interested in mental health issues and fighting the stigma. Get helpful tips and the latest information. Sign Up

For Further Reading

  • Coping with Traumatic Events
  • How to Deal With Feeling Overwhelmed: Ways to Cope
  • Stress Management: Ways to Cope & Therapy Options

SPONSORED
Online Anxiety Test

Online Anxiety Test

A few questions from Talkiatry can help you understand your symptoms and give you a recommendation for what to do next.

Take Test
Best Online Therapy Services of 2025: Our Firsthand Experiences & Recommendations

Best Online Therapy Services

There are a number of factors to consider when trying to determine which online therapy platform is going to be the best fit for you. It’s important to be mindful of what each platform costs, the services they provide you with, their providers’ training and level of expertise, and several other important criteria.

Read more

Unhealthy Coping Mechanisms: What They Are & How to Stop Using Them Infographics

Examples of unhealthy problem-focused coping mechanisms Examples of unhealthy emotion-focused coping mechanisms Strategies to Stop Using Unhealthy Coping Mechanisms

Coping Skills Newsletter

A free newsletter for those impacted by mental health issues. Get helpful tips and the latest information.

Sources

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Folkman, S., & Moskowitz, J. T. (2004). Coping: Pitfalls and promise. Annual Review of Psychology, 55, 745-774.

  • Suls, J., & Fletcher, B. (1985). The relative efficacy of avoidant and nonavoidant coping strategies: A meta-analysis. Health Psychology, 4(3), 249-288.

  • Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183.

  • Bragg, R., Atkins, G., & Wilcox, G. (2018). Views towards nature and the outdoors as a coping resource for people with depression and anxiety. Journal of Outdoor Recreation and Tourism, 22, 38–47.

  • Pascoe, M. C., & Bauer, I. E. (2015). A systematic review of randomised control trials on the effects of yoga on stress measures and mood. Journal of Psychiatric Research, 68, 270–282.

  • Barrera, T. L., Norton, P. J., & Quality of Life, R. (2013). Quality of life impairment in generalized anxiety disorder, social phobia, and panic disorder. Journal of Anxiety Disorders, 27(8), 1–9.

  • Barrera, T. L., Norton, P. J., & Quality of Life, R. (2013). Quality of life impairment in generalized anxiety disorder, social phobia, and panic disorder. Journal of Anxiety Disorders, 27(8), 1–9.

  • Latham, G. P., & Locke, E. A. (2007). New developments in and directions for goal-setting research. European Psychologist, 12(4), 290–300.

  • Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.

  • Folkman, S., & Lazarus, R. S. (1988). Coping as a mediator of emotion. Journal of Personality and Social Psychology, 54(3), 466-475.

  • Connor-Smith, J. K., & Flachsbart, C. (2007). Relations between personality and coping: A meta-analysis. Journal of Personality and Social Psychology, 93(6), 1080-1107.

  • Wills, T. A., & Hirky, A. E. (1996). Coping and substance use: A conceptual framework. In M. Zeidner & N. S. Endler (Eds.), Handbook of coping: Theory, research, applications (pp. 279-302). New York, NY: Wiley.

  • Shimazu, A., Schaufeli, W. B., Kamiyama, K., & Kawakami, N. (2015). Workaholism vs. work engagement: The two different predictors of future well-being and performance. International Journal of Behavioral Medicine, 22(1), 18-23.

  • Hewitt, P. L., & Flett, G. L. (1991). Perfectionism in the self and social contexts: Conceptualization, assessment, and association with psychopathology. Journal of Personality and Social Psychology, 60(3), 456-470.

  • Michal, M., Beutel, M. E., Jordan, J., Zimmermann, M., & Wolters, S. (2007). Dissociation as a mediator of psychopathological experiences in borderline personality disorder. Journal of Nervous and Mental Disease, 195(12), 939-944.

  • Spiegel, D., & Cardeña, E. (1991). Disintegrated experience: The dissociative disorders revisited. Journal of Abnormal Psychology, 100(3), 366-378.

  • Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes: Implications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348-362.

  • Gross, J. J., & Levenson, R. W. (1997). Hiding feelings: The acute effects of inhibiting negative and positive emotion. Journal of Abnormal Psychology, 106(1), 95-103.

  • Carver, C. S. (1997). You want to measure coping but your protocol’s too long: Consider the Brief COPE. International Journal of Behavioral Medicine, 4(1), 92-100.

  • Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. New York, NY: Springer.

  • Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400-424.

  • Smith, J. M., & Alloy, L. B. (2009). A roadmap to rumination: A review of the definition, assessment, and conceptualization of this multifaceted construct. Clinical Psychology Review, 29(2), 116-128.

Show more Click here to open the article sources container.

Your Voice Matters

Can't find what you're looking for?

Request an article! Tell ChoosingTherapy.com’s editorial team what questions you have about mental health, emotional wellness, relationships, and parenting. Our licensed therapists are just waiting to cover new topics you care about!

Request an Article

Leave your feedback for our editors.

Share your feedback on this article with our editors. If there’s something we missed or something we could improve on, we’d love to hear it.

Our writers and editors love compliments, too. :)

Leave Feedback
ChoosingTherapy.com Logo White
  • About Us
  • Contact Us
  • Write for Us
  • Careers
  • Editorial Policy
  • Advertising Policy
  • Privacy Policy
  • Terms of Service

FOR IMMEDIATE HELP CALL:

Medical Emergency: 911

Suicide Hotline: 988

View More Crisis Hotlines
Choosing Therapy on Facebook
Choosing Therapy on Instagram
Choosing Therapy on X
Choosing Therapy on Linkedin
Choosing Therapy on Pinterest
Choosing Therapy on Tiktok
Choosing Therapy on Youtube

© 2025 Choosing Therapy, Inc. All rights reserved.

X