Are You Aware Of Your Habitual Unhealthy Stress Coping Habits?

The trouble becomes many of these habitual unhealthy stress habits only provide temporary pleasure of relief. They’re stand-in strategies that stall rather than solve-underlying unrest.

Unfortunately, the effects of stress are vast and far-reaching. Stress can increase the risk of depression and anxiety, asthma, obesity, heart disease, cancer, and more. But did you know that our usual reactions to stress are most likely harmful than it is helpful?

I was so guilty of these habits when it was briefly mentioned in our life coach certification training, soon enough I was looking into it as I got interested in becoming a stress management coach!

The habits that we have formed as we cope with stress are most of the time the unhealthy way to do it. These habitual actions can make a huge difference in how it impacts our physical and mental wellbeing.

Truth is, you might not be aware that you are actually doing unhealthy stress coping because it’s always what you were so used to! So here I will discuss the 9 of the habitual unhealthy ways of coping with stress, along with alternatives you can try.

1. Unhealthy Sleeping Habits

Sleep is healthy and essential to effectively cope with stress, and we all need enough of it. Either we usually take naps to stave off the pressure or stress or we stay up all night catering to our anxiety, or cram whatever we have to get done. It’s important to remember that sleep is crucial, and all naps aren’t bad. We have to find a sustainable, balanced place with our sleep patterns.

In my pursuit of becoming a life coach, I wanted to finish my online course fast! In my first few days of taking it, I was staying late and sleeping little, soon enough it took a toll on my work as my deliverables piled up, as I had little focus and was too tense to function well.

If you find yourself coping with stress through napping, staying up all night, or experiencing any other irregular sleeping patterns during times of stress, it’s time to reflect upon yourself. Remember that you can’t abruptly change this habit, as it is not just about the time that you spend shut-eye but how you actually spend time being productive.

It took a while for me to realize that instead of being productive, I was more behind because I have little sleep! So I tried going back to my usual sleeping time, and instead allotted my weekends on the course.

2. Using Stimulants

Stimulants, for some, can give some euphoria or a sense of calmness, but it can also be a source of some energy to get more done. The most commonly used stimulants are caffeine, nicotine, and amphetamine. If you are prescribed stimulant medication, you must consult with a doctor before changing your dose.

Not all stimulants are bad, but it is important to know that stimulants can cause anxiety and worsen stress. So instead of using stimulants, one may try to figure out the root causes of the stress and act on it instead of finding more energy in getting things done.

Remember that a stimulant is good if you are looking to have more energy to get more things done, but if you are using them only to create more stress later, then you might want to have a second take on stimulants.

Truth is, I’m super guilty of this. I love drinking coffee but sometimes instead of helping me focus, I tend to procrastinate while I palpitate!

3. Spending Money

Now this one may don’t seem like it, but this is truly addictive. Just like sleep, this is one where we really need to find some balance. When we shop, gamble, or buy things impulsively, the brain is releasing serotonin, dopamine, and epinephrine. This makes it an addictive activity and can give the illusion of the stress falling away.

We can take a close look at our money-spending actions like when we buy something, what is our intention? Are we getting something necessary, or are we just looking for a way to avoid the stressful feeling we’re experiencing? Try working on the situation that makes you feel stressed instead of diverting attention to something that is not part of the problem.

4. Ignoring and Denying

Denial of the stress doesn’t mean the stress isn’t there. You can’t just focus on something more positive or ignore it completely. If you are to free yourself from the grips of stress, you will need to face it eventually. We sometimes cope with stress by pretending it isn’t there, only to have it hit us all at once.

Mindfulness can reduce stress, and is a great way to go. Tune into the feelings coming up, and look at them clearly. As you begin to use mindfulness as a way to handle stress, you will be able to recognize it and work with your stress triggers with less reactivity. The mindfulness course is next up on my list when I’m done with this coaching certification online program.

5. Lashing Out at Others

It’s true, right? We are very likely to lash out when we’re at the edge of bursting out! This is an unhealthy way to cope with the stress when it gets the better of us. Because it only puts up more stress and also causes harm to others often. When we are overwhelmed or consumed by stress, we may express it by taking it out on others. This may feel good for a while as you have released your pent up emotions, but this can also make you feel worse after a while, due to a ringing feeling of guilt of causing harm to others.

Do you find yourself lashing out at others verbally or physically, during stressful times? Remember that you don’t need to beat yourself up; instead, use it as a call of awakening that you need to be aware and sensitive during times of highly emotional situations.

On my way to becoming a life coach, I always strive to take stressful situations as an opportunity to learn how to be aware of others and not just of your emotions in stressful situations. Sometimes, being fully aware of the effects of stress on others in our life becomes the motivation we need to take action. Seize the moment and take action.

6. Drug and Alcohol Abuse

These are the most obvious unhealthy coping strategies. There’s a big difference between a single drink at the end of a long day and regular alcohol or drug use.

Like stimulants, drugs and alcohol may temporarily relieve symptoms of stress, but truth is, they generally make it worse in the bigger picture. Because it is usually when you go through withdrawal symptoms from drugs like kratom, opioids, and alcohol, that things usually go from sour to worse.

If you are struggling with substance use, there are many options available to you. You can find support in groups like twelve-step, meet with an individual therapist, find an addiction treatment center, or reach out to a sober coach. One of the keys is to remain open-minded. Your use may not be as bad as what you see on television or in movies, but quitting drugs can dramatically reduce stress in your life.

7. Self-Harming Behaviors

Self-harm is another coping strategy that is fairly obviously not a healthy way to go. However, for some, they find it effective for a while as it gives them the illusion of lessening stress.

Frankly, it doesn’t work in the long run and self-harm is not something that anyone would advocate in any way. If you or somebody you know is struggling with self-harm, you can find a list of free hotlines at http://oneloveallequal.org/2017/08/24/self-harm-hotlines/.

8. Poor Eating Habits

Like sleep, food and water are the most important necessities. However, together with it being important, there is still a need to find balance, especially during stressful times. When we are overwhelmed by emotions we may find ourselves bingeing, purging, or avoiding eating altogether.

Poor eating practices can easily become a habit! You may not even notice it happening. When we are starving or dehydrated, we deprive our bodies of proper nutrients and thus can result in flooding our bodies with sugar, carbs, and empty calories. This can then result in a dramatic increase in stress and cause other unpleasant symptoms.

Many of us struggle with unhealthy eating habits and there isn’t one outright solution to this issue. However if you or you know someone struggling with these you can try meeting with a therapist, seeing a nutritionist, or finding an in-person or online support group for those struggling with eating issues. Remember that you’re not alone, and there are tons of resources in the world to support you!

9. Wallowing, Dwelling, and Pitying

One of the unhealthiest strategies for coping with stress is to wallow in the sadness. It can be easy to fall into self-pity and just stay in the current situation. This state of stagnancy doesn’t help us work toward any resolution. Although it is healthy to recognize the feeling of sadness, staying and too much dwelling in self-pity just tends to complicate situations.

Instead of pursuing inaction, see if you can bring two things to the table: self-compassion and planning. The first step is bestowing compassion for yourself. If you’re likely to be feeling a lot of self-pity, chances are you’re going through some pain. Pause and care about this pain. Then, make a plan. Take baby steps, and don’t overwhelm yourself. Recognize the little victories, no matter how shallow, no matter how little.

It is important to recognize that there are many effective ways of coping with stress. There is even such a thing as a healthy coping mechanism. Some of the most popular healthy coping habits are mindfulness, meditation, exercise, and listening to music!

Through this life coach certification program, I did not only learn about what kind of coach I want to be, but I also was able to reevaluate my unhealthy habits. ‘You can’t pour from an empty cup’ they say, and it’s true! As I am considering if I am fit to be a stress management coach, I should also look into myself and how I deal with stress.

Habitual unhealthy stress avoid getting trapped in this unhealthy behaviors.