Stress is a normal, but uncomfortable, part of life. Sometimes the trick isn’t so much how to manage it in healthy ways, but how not to deal with it in unhealthy ways. It’s easy to fall into the trap of unhealthy habits that provide you with instant relief from stress. It’s not so easy to find healthy alternatives that help you manage the overwhelming anxiety that goes hand in hand with it. Here is a look at how to deal with stress without taking up unhealthy coping mechanisms.
Unhealthy Coping Mechanism #1: Stress Eating
One of the most common and unhealthy modes of coping with stress is excessive eating. According to a Harvard study, when stress first starts, you may find your appetite decreasing because of the elevated cortisol levels in your body. But the longer you stay stressed out, the more likely you are to start overeating instead. The study also notes the specific kinds of food you crave may be fatty, sugary, unhealthy foods.
One of the easiest things that may help is mindfulness: when you notice your stress level rising, make an effort to be more aware of what you’re eating. Make a point to have regular meals, and to avoid going on food binges, find healthy ways to handle your stress. If it’s too late for prevention, try and change your food choices from now on. Keep the fridge and cupboards stocked with healthy foods—avoid situations that will make you choose between a healthy or unhealthy food.
Unhealthy Coping Mechanism #2: Drinking or Drug Use
Substance abuse can become a serious issue when you’re trying to deal with stress. Whether you're substance is a drug or alcohol, neither option is good for your body, your mind, or your stress. It might give you short-term relief, but all the issues you’re trying to avoid will still be there when you’re sober. Additionally, such habits can make your body less efficient; substance abuse can cause a lack of motivation and overall cognitive impairment. These quick fixes can also easily turn into long-term addictions.
If you know you tend to drink excessively every time you get stressed out, make it a point to stay out of bars when you’re feeling this way. Likewise, avoid other places and people that are more likely to feed that unhealthy craving. While a drink after a hard week isn’t going to send most of us spiraling, if you have a predisposition to substance abuse, find alternative activities to engage in. Go for a hike, make a quilt, read a book. There are numerous different activities that won’t result in addiction but will help lower your stress.
Unhealthy Coping Mechanism #3: Sleep Disruption
As with eating, stress can change sleep habits drastically as well. Maybe you deal with stress by spending hours each day locking yourself in your room? This way of coping disrupts your body's natural cycle and can lead to depression. Alternatively, when you’re feeling stressed you may find that sleep is practically impossible to achieve. Your body is so tense from all the cortisol being released that you can’t relax and aren’t well-rested, which makes it more difficult to cope with other effects of stress.
As previously stated, the key is being aware of what you’re doing. Talk to someone you trust and tell them you’re having trouble. Ask for help. Getting out more will make the sleep you do get of a higher quality. If you still can’t sleep at night, try relaxation techniques. Deep breathing, light exercise, meditation, gentle yoga, visualization: all of these can help calm your body and your mind when practiced before bed. Avoid caffeine once you’ve made it through the morning, and make note of other substances that make you feel more energetic. If nothing is working, it might be time to reach out for help from a medical professional.
