Stress management: Healthy vs unhealthy coping techniques

This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

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Overview

Feeling stressed is a common part of life, particularly in Australia, where many people juggle workplace demands, family responsibilities, rising living costs, and health concerns. While stress itself is common, how we cope with it has a significant impact on overall well-being. Some coping strategies support long-term health, while others may offer only temporary relief and lead to further problems over time. The good news is that stress can be managed effectively with the right tools and support.

What happens to your body during stress?

Stress activates the body’s “fight or flight” response, triggering the release of hormones such as adrenaline and cortisol. These hormones prepare you to respond to challenges, but frequent or prolonged activation can negatively affect both physical and emotional health. This is why healthy coping strategies are so important. Common signs of stress include:

• Physical: Headaches, tense muscles, fatigue, rapid heartbeat
• Emotional: irritability, anxiety, mood fluctuations
• Behavioural: disrupted sleep, changes in appetite, difficulty concentrating

What are coping techniques?

Coping techniques are the behaviours, thoughts, or actions we use to manage stress. These strategies can be adaptive (healthy), helping to reduce stress long term, or maladaptive (unhealthy), which may provide short-term relief but worsen stress and health outcomes over time.

Amira, an expert psychotherapist, explains: “Relying on ineffective coping strategies can increase stress and reinforce unhelpful patterns.”

Healthy coping techniques

Healthy coping techniques support your physical health, emotional well-being, and overall quality of life.

Physical approaches

• Exercise: Improves mood and reduces stress hormones
• Deep breathing: Calms the nervous system and relieves tension
• Yoga and stretching: Reduces muscle tightness and supports mind–body balance

Emotional and mental approaches

• Mindfulness: Helps you stay present and grounded
• Meditation: Reduces anxiety and improves focus
• Cognitive reframing: Challenges unhelpful thought patterns
• Journaling: Helps process emotions and organise thoughts
• Gratitude practices: May improve emotional resilience and overall well-being

Social networks

• Talking with trusted people: Reduces emotional burden
• Community groups: Encourage connection and belonging
• Counsellors or psychologists: Provide structured, evidence-based support

Practical lifestyle adjustments

• Healthy sleep routines: Restore energy and emotional balance
• Nutritious diet: Supports stable mood and physical health
• Reducing caffeine and alcohol: May ease anxiety and improve sleep quality
• Setting boundaries: Helps prevent overload and burnout

Unhealthy coping techniques (what to avoid)

Behavioural responses that backfire

• Avoiding responsibilities, which often increases stress later
• Social withdrawal, leading to loneliness and heightened anxiety
• Procrastination, which worsens stress and reduces productivity

Emotional responses that intensify stress

• Suppressing emotions: Causes emotional build-up over time
• Overthinking or rumination: Increases anxiety and mental tension

Detrimental coping methods

• Smoking: May feel calming temporarily but increases long-term stress and health risks
• Excessive alcohol use: Disrupts mood, sleep, and decision-making
• Binge eating or extreme dieting: Affects energy levels and overall health
• Excessive screen time: Contributes to mental fatigue and stress
• Misusing medications or drugs: Can lead to dependency and serious health concerns

Healthy vs unhealthy coping

The table below highlights the key differences between healthy and unhealthy coping mechanisms and how they affect long-term wellbeing.

Healthy coping	Unhealthy coping
Helps long-term	Offers temporary relief only
Reduces stress levels	Increases stress over time
Improves physical and mental health	Harms wellbeing
Builds resilience	Creates dependency patterns

How to replace unhealthy coping with healthy behaviours

Transitioning to healthier coping habits can be achieved gradually with consistent effort and self-awareness.

• Recognise your stress triggers.
• Initiate one minor change at a time.
• Establish a consistent routine.
• Utilise apps or alerts to remain focused.
• Acknowledge small achievements regularly.

When to consult doctor?

You might require additional help if stress interferes with your sleep, induces panic, causes persistent worry, or leaves you feeling unable to cope. According to expert psychotherapists, a GP or psychologist can help assess symptoms and recommend appropriate treatment or support.

Conclusion

Although stress is an inevitable part of life, your approach to managing it influences your health and well-being. By opting for constructive coping strategies and steering clear of detrimental ones, you can alleviate stress, enhance resilience, and gain a greater sense of control. There is always support available, and even minor adjustments can lead to significant improvements.