We all handle stressful situations differently. Some of us like to get moving to clear our head, like going for a walk or run. Others might opt for more of a hands-on activity—like baking, knitting, or painting. Or maybe you like to chat with a friend or loved one, meditate, journal, or go to therapy. Whatever option you choose, these are all effective, healthy ways to cope with stress and mental health problems.
Your mental health includes your emotional, psychological, and social well-being. It’s more than just the absence of mental illness—it’s essential to your overall quality of life. And practicing self-care can play a major role in maintaining your mental health ,and help support your treatment and recovery if you have a mental illness.
Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and even boost your energy. Even small acts of self-care in your daily life can have a big impact—think regular exercise, sleeping well, and eating healthy meals.
Now, of course, there also are ineffective ways of coping with mental health problems. Alcohol and drug use, gambling, excessive eating, compulsive shopping, or screen time are just a few ways that some cope with stress or mental illness. Rather than finding healthy ways to manage their problems, these options tend to distract people and help them avoid the real problem.
Here are a few examples of ineffective vs. effective problem solving when it comes to your mental health.
Ineffective Ways to Cope with Mental Health Problems
Unhealthy coping mechanisms are behaviors that may give us short-term relief, but can make distress actually worsen over time. In the moment, we tend to think we are helping ourselves. But that’s not usually the case. Some of the most common unhealthy coping mechanisms are:
- Substance abuse: Smoking, vaping, or excessive alcohol consumption. Stimulants and depressants may help to numb feelings and subside those negative thoughts that are actively being avoided, but excessive use can lead to severe health complications such as addiction, overdose, and even death.
- Impulsive spending: Retail therapy can start off as simple as purchasing small trinkets or gadgets, but can often lead to greater spending that can cause serious financial problems.
- Sleeping too much: Similar to avoiding concerns, this is another distraction that might feel better in the moment, but may lead to more problems over time. Oversleeping has been linked to impaired functioning and isolation, which have been linked to feelings of depression.
- Avoiding issues: Though this might feel like an easier way to deal with your concerns, pushing them away will ultimately cause them to resurface again, possibly even stronger.
- Binge eating or restricting: Our bodies need nutrition and fuel in order to function throughout the day. Anything over or under the recommended amount of nutrition can cause severe health problems.
- Self-harm: Physically damaging yourself in some way.
- Isolation: Avoiding friends and loved ones.
- Risky behaviors: Driving too fast, starting fights, or gambling.
- Negative self-talk: Having negative thoughts and feelings about yourself, or ruminating and fixating on negative situations.
- Excessive screen time: Spending too much time on your phone, tablet, watching TV, etc.
Effective Ways to Cope with Mental Health Problems
Many times, effectively managing a stressful situation or a mental health problem requires handling it in the moment. It produces a better, long-term outcome; however, it can also be uncomfortable because it involves accepting and facing the reality of the problem. And for some, that can feel like a daunting task.
Know that where you are is okay. Healing isn’t a straight line—there will be ups and downs along the way, and it’s completely normal. Give yourself some grace, and speak to yourself with kindness, as though you’re speaking to a friend.
Try some of the things below to help your body and mind. Taking care of yourself is healing yourself. Self-care looks different for everyone, so you may have to try a few things before finding what works best for you.
- Get enough sleep; try and stick stick to a regular schedule.
- Learn what your triggers are. Keeping track of how you feel in different situations and being aware of how you react will can set you up for success in knowing how to cope with them.
- Seek professional help. Navigating emotions, triggers, and addictions can be challenging without professional treatment.
- Spend time outside in nature.
- Play sports you enjoy or other types of exercise, even if it’s just stretching or walking.
- Write down, paint, or draw out your feelings.
- Take a few deep breaths to calm your mind and slow down your heart rate.
- Take a break from news, social media, or your phone if it causes you stress.
- Explore your interests and hobbies, and maybe try something new.
- If you can, follow a regular routine every day and build in time for breaks.
- Celebrate all of your wins, small and large.
- If the problem is more severe, think about asking for help (when you feel ready to do so).
- Join a support group or connect with an online community that’s a safe space.
- Talk to people who care about you and won’t judge you—and be open to their advice.
- If you’re in a safe relationship, be open with your partner about what you’re going through.
- Get involved with a sports team, school activity, or a religious or spiritual organization.
- Volunteer for a cause you’re passionate about.
Learn more about SBAM’s Wellness Program at sbam.org/wellness-program.
Article courtesy of OnSite Wellness