Health Info > Mental Health Published on : December 8, 2024

Stress management: Healthy vs unhealthy coping techniques

Name: Hola Health
Address: Australia
Telephone: +611300014652
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Written by editorial staff writer at Hola. Medically reviewed by Amira Shah, MA in Counselling Psychology, Registered Psychotherapist.

Everyone goes through stress, whether it comes from work, personal issues, or unforeseen difficulties. The key lies in how we deal with it. While stress is a part of life, our response to it can largely affect our mental and physical well-being. Managing stress effectively isn’t just about easing the pressure right now; it’s also about developing strength and keeping a good balance. Understanding the difference between healthy and unhealthy coping strategies, replacing harmful habits with positive ones, and knowing when to seek professional help from a GP, can all play a key role in maintaining your well-being and navigating stress more effectively.

Why does stress management matter?

Stress management is important for keeping both your mind and body healthy. When stress sticks around for too long, it can cause serious problems like heart issues, a weaker immune system, digestive troubles, and trouble sleeping. It can also make feelings of anxiety and depression worse, along with causing memory and focus problems. Stress can hurt how well you work, affect your relationships, and lower your overall happiness, potentially leading to feeling burnt out. Learning to manage stress can help you bounce back from tough times and lessen the chances of long-term health issues. Simple practices like mindfulness, exercise, and relaxation can help you handle your emotions better, be more productive, and enjoy life more, showing how important stress management is for our overall health and happiness.

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Healthy ways of dealing with stress

Finding healthy ways to handle stress is about managing feelings, boosting your physical health, and taking care of your mental well-being. Here are some approaches that might assist in dealing with stress:

1. Get moving:

Being active can lower stress hormones, like cortisol, and lift your spirits by releasing endorphins. Even a simple walk can help reduce stress.

2. Practise mindfulness and meditation:

Techniques such as mindfulness, deep breathing, and meditation can help calm your mind, ease anxiety, and strengthen your emotional health.

3. Eat well:

Maintaining a balanced diet can help with mood swings. Cutting down on caffeine and sugar can help keep your energy steady and lower stress.

4. Sleep well:

Make sure to get 7-9 hours of sleep each night. Good rest helps your brain work better, regulates your emotions, and builds resilience to stress.

5. Seek support:

Talking to friends, family, or a therapist can help you understand and process your feelings about stress.

6. Manage your time:

Plan your tasks, set achievable goals, and break big projects into smaller steps to help you feel less overwhelmed.

7. Engage in hobbies and relaxation:

Taking time to do things you enjoy, like reading, creating art, or listening to music, can give your mind a break and promote relaxation.

Stress management: Healthy vs unhealthy coping techniques

Unhealthy ways of dealing with stress

Finding unhealthy ways to handle stress might feel like a quick fix, but they usually make things worse later on. Here are some common coping mechanisms that people might employ to deal with stress:

1. Eating too much or too little:

Stress can lead some to overeat while others lose their appetite. Both can harm your health, causing weight changes, digestive troubles, and lack of essential nutrients.

2. Turning to substances:

People might consume alcohol, drugs, or smoke when stressed, leading to dependence, worsening anxiety, depression and long-term health problems.

3. Avoiding problems or staying alone:

Shying away from stressful situations or cutting off from others can stop you from finding solutions and getting support. This often leads to increased anxiety and loneliness.

4. Spending too much time on screens:

Getting lost in social media, video games, or TV can be tempting, but it usually results in less sleep, poorer mental health, and more stress over time.

5. Putting off tasks:

Delaying responsibilities can create even more stress and lead to a cycle of guilt and worry.

6. Working too much:

Using work as a distraction from stress can cause burnout, exhaustion, and can strain your relationships.

7. Getting angry or aggressive:

Reacting with anger or irritability when stressed can hurt your relationships and heighten feelings of frustration or powerlessness.

Replace unhealthy coping strategies with healthy ones

Here’s how to replace unhealthy coping strategies with healthier alternatives:

Overeating or undereating

Healthy alternative: A good approach is to eat mindfully. Listen to your body’s signals for hunger and fullness and aim for meals that include a variety of fruits, vegetables, lean proteins, and whole grains. Engaging in regular physical activity also helps manage appetite.

Substance abuse

Healthy alternative: Instead of turning to substances, try activities that relieve stress, like exercising, practising deep breathing, or meditating. Look for healthier ways to relax, whether that’s picking up a hobby, enjoying the great outdoors, or spending time with friends.

Avoiding problems or isolating yourself

Healthy alternative: Face your stressors directly by breaking them down into smaller tasks. Don’t hesitate to reach out to friends, family, or a therapist for support. Staying connected with others can help you feel more supported and less alone.

Excessive screen time

Healthy alternative: It’s helpful to set limits on how much time you spend in front of a screen. Instead, try to engage in physical activities, read a book, or explore creative hobbies. Relaxation methods like yoga or journaling can also be great for easing stress.

Procrastination

Healthy alternative: Consider using time management tricks, such as the Pomodoro technique, or breaking your tasks into smaller pieces. Setting realistic goals and ranking your tasks can help make everything feel less overwhelming.

Overworking

Healthy alternative: Establish boundaries between work and personal life by scheduling regular breaks, taking time off, and pursuing relaxing activities. Focus on doing your best rather than doing too much, and remember to carve out time for your own interests and self-care.

Anger or aggression

Healthy alternative: Try techniques that help reduce stress, like deep breathing, progressive muscle relaxation, or mindfulness practices. You can also release pent-up frustration by engaging in physical activities or exploring creative outlets.

When to consult a GP?

If stress is getting in the way of your daily life, relationships, or work, it's a good idea to talk to a general practitioner (GP). You should reach out for help if you notice any ongoing signs like:

Constant anxiety, feelings of sadness, or a sense of despair
Trouble focusing, sleeping, or managing day-to-day activities
Physical issues such as regular headaches, stomach problems, or persistent fatigue
Turning to alcohol, drugs, or other unhealthy ways to cope
Having thoughts about hurting yourself or someone else

A general practitioner (GP) can evaluate both your mental and physical well-being, provide support, and guide you toward suitable options like therapy, medication, or changes in your lifestyle. Addressing stress early on can help stop it from becoming a bigger health problem.

Opting for a mental health care plan

If you're dealing with ongoing stress, anxiety, depression, or other mental health challenges, getting a mental health care plan can be helpful. In Australia, a Mental Health Care Plan (MHCP) gives you the chance to get some counseling and psychological help covered by Medicare. To begin, talk to your GP. They will look at what you need and set up a personalised plan for you. This might involve referring you to psychologists, counsellors, or other mental health experts. The plan provides support to manage mental health issues effectively, reduce symptoms, and improve overall well-being. The mental health treatment plan is fully bulk billed to Medicare, thus removing the stress of expensive treatments. Life naturally comes with stress, but it shouldn’t take over how you feel. You can find ways to cope that are good for you, swap out habits that aren't helping, and reach out for help if you need it. This way, you'll strengthen your ability to handle tough times and keep things in check. Consider practicing mindfulness, spending time with supportive people, or consulting a doctor. By taking steps to manage your stress, you’ll feel better and improve your health. Don’t wait until stress gets too much—start making changes today for your mental and physical well-being.