Coping mechanisms are the strategies you use to deal with things like stress, uncomfortable emotions and trauma. But not all coping mechanisms are good for you. Maladaptive coping is when someone deals with those things in unhealthier ways, preventing that person from adjusting (or “adapting”) accordingly. At Lightfully, we offer several levels of care that help our clients develop the necessary skills for their mental health journeys. In this article, we’ll discuss common maladaptive coping strategies and some of the healthier things you can do instead.

6 examples of maladaptive coping strategies

It’s common for someone to practice maladaptive strategies before they’ve learned better coping skills or gained the confidence they need to work through hard situations. Here are six examples of maladaptive coping strategies:

1. Avoidance behaviors

Everyone needs alone time. However, if you find yourself steering away from difficult situations instead of facing them directly, you might be practicing avoidance coping. This is when you actively ignore stressful problems to avoid thinking about, doing or feeling difficult things. Avoidance behavior might look like:

• RSVP-ing “no” to parties due to social anxiety
• Not asking questions at work because it triggers embarrassing middle school memories
• Not asking for the things you want or need because you’re afraid of rejection

The problem is that this technique may only provide short-term relief or make you feel anxious about something longer than you really need to. 

2. Substance use

Some people self-medicate with recreational drugs, alcohol and other substances in an attempt to cope temporarily. In some cases, it can lead to substance use disorder. This behavior is considered a form of avoidance or escapism, but addiction goes beyond just steering clear of stressful situations. It can cause serious health issues and problems in other areas of your life.

3. Safety behaviors

Safety behaviors are things people do to prevent a perceived fear from coming true or to protect themselves from discomfort. Considered partial avoidance behaviors, these coping mechanisms are often used by people with anxiety and panic disorders. Here are a few examples of what this might look like:

• Avoiding eye contact to prevent other people from starting conversations with you
• Memorizing what you’re going to say before gatherings to prevent social anxiety
• Taking extra care not to touch anything in public to prevent illnesses

4. Aggression or passive aggression

Unregulated anger can be a maladaptive coping technique. Everyone gets angry from time to time, but this behavior is usually disproportionate to the situation. In this case, your anger can feel uncontrollable and you might yell, throw things or hurt someone else in the process.

Alternatively, some people use passive aggression as a way to cope. This means they indirectly express negative emotions instead of being more open about how they feel to avoid direct conflict.

5. Risky or impulsive behavior

Some people find that acting impulsively or taking risks helps them cope with stress. The rush that comes with buying something they can’t afford, gambling or bungee jumping surpasses their negative feelings, providing momentary relief. Among other potential problems, it’s usually done with little regard for their own safety and other consequences.

6. Self-harm

Some people engage in nonsuicidal self-injury, such as self-harm, as a coping attempt to release intense, painful emotions. This behavior may provide a sense of calm in the moment, but it’s typically followed by feelings of guilt, shame or hopelessness. Also, people who engage in self-harm are at higher risk of suicidality. 

Call or text 988, the 988 Suicide & Crisis Lifeline, for immediate support in a mental health emergency.

6 healthier coping mechanisms

Many of these coping mechanisms seem like simple acts of self-preservation, but they can prevent you from fully engaging in your own life and even harm key aspects of it. The good news is you can break these coping patterns and learn healthier alternatives that help you adjust how you respond in unfamiliar or difficult circumstances. Healthier coping mechanisms include things like:

• Doing breathing exercises — Deep breathing helps lower stress, anxiety and symptoms of depression.
• Taking medication — Some people take medications to manage their mental health, which helps them feel better equipped to learn and practice healthy coping strategies.
• Flipping your perspective — From positive self-talk to adopting a growth mindset, there are ways to reframe the negative perspectives that add to your stress.
• Creating a mantra — Sometimes it helps to repeat a mantra or coping statement that makes you feel more confident in uncertain times.
• Taking a class — Learning new skills is a great way to gain more confidence in an area of your life that usually stresses you out.
• Talking to someone — Your network of family and friends is a vital resource, especially when you’re feeling anxious.

Learn healthier coping skills with Lightfully

If these habits sound familiar to you, you’re not alone. Maladaptive coping strategies can stem from several environmental, social, psychological and neurological factors, but the caring experts at Lightfully can help you feel more empowered to work through those challenges. Through an evidence-based, whole-person approach to care, we can help you replace negative coping skills with healthier ones.

Start your journey toward personalized mental health treatment today. Contact our Admissions Concierge Team; we’ll be here to guide you every step of the way.