Unhealthy Coping Mechanisms

1) What it is

Unhealthy coping involves behaviours used to numb, avoid, or escape emotional pain, such as over-drinking, binge eating, excessive scrolling, avoidance, isolation, self-harm, or risky behaviour.

2) What it feels like

• “This is the only way I cope.”
• “I feel relief, then guilt.”

3) Common signs & symptoms

• repeated harmful patterns
• short-term relief, long-term harm
• shame and self-criticism
• difficulty sitting with emotions
• escalation over time

4) Why it happens

• emotional overwhelm
• trauma and dysregulation
• lack of healthy coping tools
• loneliness
• burnout

5) Triggers

• stress
• emotional pain
• boredom

6) What helps now

• swap, don’t stop
• HALT check
• urge surfing
• delay strategies
• build a coping menu

7) Daily self-help support

• practise alternatives
• reduce shame
• track patterns

8) Professional treatment options

• CBT
• DBT
• addiction services
• trauma therapy

9) Medication

Medication may support underlying conditions, GP-led.

10) Practical tips

• coping behaviours make sense
• change works best with support

11) When to seek urgent help

Urgent help if behaviours become unsafe or uncontrollable.

12) Where to get help (UK)

• NHS Talking Therapies
• GP support
• Samaritans 116 123

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