When you experience trauma, regardless of its intensity or the root cause, the emotional pain it leaves you with is very real and can be difficult to cope with.
As you struggle to manage these feelings, you may find yourself turning to unhealthy coping mechanisms for quick relief.
Unfortunately, those mechanisms can hinder rather than help, leaving you stuck in a cycle of hurt.
Recognizing these harmful patterns is the first step toward breaking the cycle and choosing better ways to heal.
Coping with Trauma
Trauma can come from many different experiences, whether it’s a sudden, life-changing event or long-term exposure to stress and danger.
It can take a serious toll on your emotional and mental health, often leaving you feeling scared, helpless, or ashamed.
While everyone’s experience with trauma is different, finding effective ways to cope with the pain attached to it is important for everybody.
Without healthy coping skills, trauma can feel overwhelming and lead you to develop unhealthy habits that might seem like a quick fix but only add to your pain.
Finding healthy coping strategies to help you manage the emotional weight associated with living with trauma can not only help you regain control of your life but, in some cases, even save it.
Start Building Healthier Coping Skills Today
Start by reaching out to our compassionate team here at Cornerstone; let us guide you toward a more balanced and peaceful life.
What is Complex Trauma?
Complex trauma often comes from ongoing or repeated distress, like abuse, neglect, or violence, that leaves you with deep emotional scars.
These kinds of experiences strike at the heart of who you are, leaving you feeling unsafe and unsure of yourself.
This is often where those unhealthy quick-fix coping skills come in, doing significant damage.1
Given the damage such mechanisms can cause, finding healthy ways to cope is a must.
What Are Healthy Coping Skills to Help with Complex Trauma?
Healthy coping skills are an integral part of regaining control of your life and healing from complex trauma.
By embracing healthy coping methods, you’re making positive strides toward managing that deep emotional pain without adding to the hurt.2
Here are just some examples of healthy coping methods:
- Mindfulness & Meditation: Stay present, reduce stress, and manage your emotions.
- Exercise: Boost mood and release stress-relieving endorphins.
- Creative Expression & Journaling: Process emotions and express yourself in healthy ways.
- Deep Breathing: Calm your body and reduce anxiety during stressful moments.
- Balanced Diet: Support mental health by stabilizing mood and energy levels.
- Talking with a Therapist: Get professional guidance to develop healthier coping strategies.
Remember, not every strategy may work for everyone, and that’s perfectly fine.
Healing is a very personal journey, and finding what works best for you might take time.
Don’t let this discourage you—keep exploring different techniques until you discover the relief you deserve.
With the help of therapy and programs (like our Virtual IOP treatment program), you’ll have the support and guidance needed to build healthier coping skills and begin your healing process.
Problem-Solving Coping vs. Emotion-Focused Coping
When dealing with trauma, many people use one of two approaches: problem-solving or emotion-focused.
- Problem-solving coping: This is where you tackle your stress or trauma head-on, dealing with the root causes directly, with your goal being to reduce or eliminate them. By focusing on practical solutions, this approach helps you regain a sense of control over the situation.
- Emotion-focused coping: Instead of trying to fix the problem, this approach is all about managing your emotional response to the trauma. It’s especially helpful when the situation can’t be changed, allowing you to process your emotions in healthier, more constructive ways.
5 Common Unhealthy Coping Mechanisms and How to Identify Them
Recognizing unhealthy coping habits can be challenging, but it’s an essential first step toward breaking free from them.
We all have ways of coping, and it’s okay if some of yours aren’t the healthiest.
The key is identifying them, which can be one of the hardest parts of healing.
However, once you’ve acknowledged what’s holding you back, you can begin moving toward healthier options.3
Here are 5 of the most common unhealthy coping habits people tend to lean on:
- Substance Abuse: Using alcohol or drugs to numb emotional pain.
- Emotional Withdrawal: Avoiding people or situations to escape
- Overeating or Under-Eating: Using food as a way to manage stress or suppress emotions.
- Self-Harm: Hurting oneself as a way to release emotional tension.
- Excessive Distraction: Distracting oneself through work or digital escapism to avoid confronting emotions.
Quick Tip: Practice Deep Breathing Daily
Take a few minutes each day to practice deep breathing. This simple technique can help reduce stress, calm your mind, and ground you in the present moment, making it easier to handle difficult emotions as they arise.4
Tips on Correcting Unhealthy Coping Mechanisms
Once you’ve recognized your unhealthy coping habits, changing them takes focus and practice.
It’s not easy to break those habits, but with patience and self-compassion, you can slowly shift toward healthier behaviors.
By practicing mindfulness and grounding yourself, you can make lasting changes.
Practice Mindfulness
Paying attention to your thoughts without judgment can help you identify the way you respond to stress.
Mindfulness gives you a moment to pause and choose a healthier way to react.
Here are a few types of mindfulness practices that can help:
- Meditation: Sitting quietly and focusing on your breath or a calming thought.
- Deep Breathing Exercises: Taking slow, deep breaths to calm your body and mind.
- Body Scan: Focusing on different parts of your body, releasing tension as you go.
- Mindful Walking: Pay attention to each step, your surroundings, and your breath as you walk.
How Mindfulness Helps You Cope with Trauma
When it comes to coping with trauma, mindfulness techniques work by helping you stay anchored in the present moment.
Grounding yourself in the here and now allows you to focus on what you can control rather than getting caught up on past pain or future worries.
Practices like grounding exercises or focusing on your senses calm both your mind and body, making it easier to manage anxiety and emotional triggers.
By staying present, you are creating a space for healing and a solid ground for you to regain control over your emotional responses.
Frequently Asked Questions
What are healthy coping skills vs. unhealthy coping skills?
Do healthy coping skills cost money?
How long do I have to practice these coping skills?
Key Takeaways
- Key Takeaways
- Unhealthy coping mechanisms often provide short-term relief but don’t address underlying issues.
- Healthy coping skills such as mindfulness, setting boundaries, and self-care can help you regain control and prioritize your well-being.
- Mindfulness practices like meditation and grounding exercises keep you anchored in the present, helping you manage stress and emotional triggers.
- Healing is a personal journey—there’s no set timeline, and it’s important to focus on your progress without comparison to others.
Finding Healthier Ways to Heal
Breaking free from unhealthy coping habits is tough, but it’s an important step in healing from trauma.
By recognizing what’s holding you back and gradually replacing those habits with healthier ones, you can start moving forward.
It’s also important to remember that healing is very personal, so don’t worry about comparing yourself to others.
Everyone’s journey is different, and there’s no set timeline for recovery.
Here at Cornerstone Healing Center, we understand the importance of healing at your own pace.
Our range of treatment options is designed to support you through every step, ensuring you have the tools you need to heal.
If you’re struggling to swap unhealthy coping mechanisms for healthier ones, don’t be afraid to contact our team for help.
