Healthy vs. Unhealthy Coping Strategies Describe a problem you are currently dealing with: My unhealthy coping strategies: & Consequences of unhealthy coping strategies: 1 & 2 & }(l) Healthy coping strategies I use, or could use: & Expected outcomes of healthy coping strategies: & Barriers to using healthy coping strategies: 1 & & 2 & & 3 & & Provided by TherapistAld.com 02018 Therapist Aid LLC

Let's work through this exercise to explore healthy and unhealthy coping mechanisms. Remember, this is an example and should not be substituted for real advice from a mental health professional.<br /><br />**Problem:** Feeling overwhelmed with a heavy workload at school/work and upcoming deadlines.<br /><br />\begin{array}{|l|l|}<br\ />\hline\ **My\ unhealthy\ coping\ strategies:**\ &\ **Consequences\ of\ unhealthy\ coping\ strategies:**\ \\<br\ />\hline\ 1.\ Procrastination\ (avoiding\ tasks,\ scrolling\ through\ social\ media)\ &\ Increased\ stress\ and\ anxiety\ as\ deadlines\ approach,\ lower\ quality\ work,\ feeling\ overwhelmed\ and\ behind.\ \\<br\ />\hline\ 2.\ \ Emotional\ eating\ (consuming\ excessive\ amounts\ of\ junk\ food)\ &\ Weight\ gain,\ potential\ health\ problems,\ feelings\ of\ guilt\ and\ shame,\ doesn't\ address\ the\ root\ problem.\ \\<br\ />\hline<br\ />\end{array}<br /><br />\begin{array}{|l|l|l|}<br\ />\hline\ **Healthy\ coping\ strategies\ I\ use,\ or\ could\ use:**\ &\ **Expected\ outcomes\ of\ healthy\ coping\ strategies:**\ &\ **Barriers\ to\ using\ healthy\ coping\ strategies:**\ \\<br\ />\hline\ 1.\ Time\ management\ (creating\ a\ schedule,\ breaking\ down\ tasks\ into\ smaller\ steps)\ &\ Reduced\ stress,\ increased\ productivity,\ sense\ of\ accomplishment,\ improved\ work\ quality.\ &\ Difficulty\ sticking\ to\ the\ schedule,\ getting\ distracted,\ initial\ resistance\ to\ planning.\ \\<br\ />\hline\ 2.\ Mindfulness\ and\ relaxation\ techniques\ (deep\ breathing,\ meditation)\ &\ Reduced\ anxiety,\ improved\ focus,\ increased\ emotional\ regulation,\ better\ sleep.\ &\ Finding\ the\ time,\ feeling\ self-conscious\ about\ practicing\ these\ techniques.\ \\<br\ />\hline\ 3.\ \ Seeking\ support\ (talking\ to\ a\ friend,\ family\ member,\ or\ mentor)\ &\ Reduced\ feelings\ of\ isolation,\ gaining\ perspective,\ receiving\ emotional\ support\ and\ practical\ advice.\ &\ Fear\ of\ vulnerability,\ feeling\ like\ a\ burden,\ not\ having\ readily\ available\ support.\ \\<br\ />\hline<br\ />\end{array}<br />