We all have our ways of getting through hard moments. Maybe you go for a run, call a friend, binge a favorite show, or scroll your phone until the feeling passes. These are all coping strategies—actions we take, consciously or not, to deal with stress, overwhelming emotions, or challenging life events.
But not all coping strategies are created equal. Some help us regulate our emotions and bounce back stronger. Others might offer quick relief but end up making things worse in the long run. And most of us, without realizing it, use a mix of both.
Unhealthy coping strategies are often quick fixes. They might numb pain, distract us from discomfort, or help us avoid what we don’t want to deal with. They feel good in the moment, but they tend to have long-term costs. These behaviors can spiral into patterns that deepen the stress and keep us stuck.
Examples include:
Healthy coping strategies, on the other hand, usually take a bit more effort—and don’t always offer immediate relief—but they help us process emotions, reduce stress, and strengthen our resilience over time.
Examples include:
If you’re realizing that you more often draw from the first list, remember that this isn’t about being perfect. It’s about noticing what you reach for when things get hard, and whether those choices are truly helping you feel better—or just delaying the fallout.
Case 1: The Endless Scroller
Taylor has been feeling overwhelmed and disconnected lately, but isn’t sure why. Instead of reflecting on what’s going on or talking to someone, they find themselves mindlessly scrolling social media for hours at night. It’s a distraction that keeps uncomfortable emotions at bay—temporarily. But afterward, they often feel more drained, anxious, and isolated than before. What started as a quick escape has become a way to avoid what really needs attention.
Case 2: The Disappearing Act
After a misunderstanding with her closest friend, Maya feels hurt and unsure how to bring it up. Rather than addressing it, she starts pulling away—taking longer to respond to texts, turning down invitations, and pretending everything is fine. The distance grows, and the friendship begins to suffer. By avoiding the discomfort of conflict, Maya is unintentionally building walls that make healing harder.
In both of these situations, the person is trying to soothe emotional pain—but in ways that risk deeper problems down the road.
Take a moment to check in with yourself. When you’re stressed, overwhelmed, or hurting:
Self-awareness is the first step toward change. You don’t need to have it all figured out. Just start noticing.
Most of us learned our coping strategies by necessity, not choice. They helped us survive something difficult. But survival mode isn’t meant to last forever. If you’re ready to move from surviving to thriving, you can start with one small shift.
Maybe that means pausing to take a deep breath instead of reacting right away. Maybe it’s calling a friend instead of isolating. Maybe it’s swapping a late-night doomscroll session for a walk around the block or five minutes of journaling. Even the smallest change can interrupt an old pattern and start to build something better.
The point isn’t to be perfect. It’s to create space for strategies that support you, not sabotage you.
If you’re struggling with shifting to healthier coping strategies, the best thing you can do is ask for help. Mental health professionals are trained to help you identify patterns, unpack the feelings underneath them, and develop healthier ways to cope. At Medens Health, our team offers compassionate, personalized support to help you navigate whatever life is throwing your way—without judgment. You don’t have to figure this out alone. If you’re ready to feel better, we’re here to help.
Get started here, call or text (833) 624-5400, or fill out our contact form today!
Disclaimer:
The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information this blog provides is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.
If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.
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