Are you struggling with symptoms of a mental health issue? When you’re trying to manage your mental health symptoms, exploring various coping mechanisms is natural; however, not all coping mechanisms are effective or sustainable. Sometimes strategies meant to provide relief can actually make your symptoms worse. If you’re a teen looking for healthy coping mechanisms, it can help to learn which approaches to try and which ones you should avoid.

Common unhealthy coping mechanisms

• Eating changes — Have you recently made major diet changes as a way to cope with mental distress? Sudden diet changes are a relatively common coping mechanism for stress and anxiety. People who find comfort in eating sometimes start to eat much larger amounts of food. Other people restrict their diet as a way to feel more in control. Overeating as well as undereating can lead to health problems. You may experience nutrient deficiencies and other complications, which can be harmful to your physical and mental health. To avoid these issues, try to maintain a consistent, balanced diet as you work on your mental health.

• Isolation and avoidance — Isolation is a common coping mechanism in part because it’s easy. When you’re feeling anxious, depressed or angry, retreating from the world can seem tempting. Although isolating yourself can sometimes offer a brief respite, it’s not typically healthy in the long run. Mental health improvement is often a collaborative effort. As you work to address your symptoms, it can help to have support from close friends and family. Closing yourself off can limit your access to this kind of support. Avoiding other people can also contribute to loneliness, which can then exacerbate low moods and other symptoms of depression.

• Substance use — Using substances like alcohol and other drugs is one of the most dangerous ways of coping with mental health issues. The fast-acting nature of these substances can make them seem like an appealing way to find temporary relief, but they tend to come with major downsides. Besides legal concerns, substance use can also threaten your academic performance, social life and physical health. Many of the substances people use to numb emotional pain are highly addictive as well. If you’re currently struggling with substance use, an intensive outpatient program (IOP) or partial hospitalization program (PHP) may be beneficial. These programs can offer targeted mental health treatment tailored to your needs, addressing your substance use issues alongside other mental health concerns.

How to stop unhealthy coping mechanisms: 3 great alternatives

Coping mechanisms aren’t always bad for you. In fact, there are plenty of great strategies you can practice to manage your symptoms. The best coping mechanisms typically work in synergy with structured professional treatments. Looking for some healthy coping mechanisms? Here are some popular, effective options:

• Regular exercise — Physical activity releases endorphins, natural feel-good chemicals that can boost your mood and energy levels. If you’re looking for a way to start your days on a high note, a morning exercise routine might be ideal. Try to incorporate activities you enjoy. You don’t need to limit yourself to pushups or exercise machines — activities like jogging, cycling and dancing can all be great ways to get your daily exercise. In addition to putting you in a better mood, physical exertion can also serve as a release for built-up negative emotions.

• Creative outlets — Creative activities can be an excellent way to process your thoughts and feelings. Americans who engage in creative activities at least weekly report better mental health, according to a poll conducted by the American Psychological Association (APA). These activities range from listening to your favorite music to crocheting a blanket. Creative outlets that center on self-expression, such as drawing or writing, can be especially effective for working through mental health symptoms.

• Support groups — Community often plays a pivotal role in the healing process. As you work to address your mental health symptoms, attending support groups can provide you with much-needed peer support. When receiving comprehensive mental health treatment, you can benefit from frequent group therapy sessions that serve a similar function. Support from peers and family members can help keep you confident and motivated as you make progress toward recovery.

Embrace U can help you find better ways to cope

Do you want to focus on healthy coping skills and treatment methods? Embrace U can help. During your course of outpatient treatment, your care team will work with you to develop coping skills tailored to your condition and needs. We also integrate evidence-based therapeutic approaches, such as dialectical behavior therapy (DBT), to help you achieve optimal results on your mental health journey.

Contact our team today for more information or to schedule an initial appointment.