What is a Coping Mechanism?

Coping Mechanisms

A key way to pump the breaks on uncontrolled gambling and give yourself some mental space is developing effective coping mechanisms.  Coping mechanisms can cut through automatic reactions and established chains of behaviors that lead to negative consequences.

However, not all coping mechanisms are created equally, and they can be both healthy and unhealthy.  What makes this especially tricky is that for many of us, gambling has become a coping mechanism in our own lives.  If we accustom ourselves to looking to gambling as a primary coping mechanism, we leave ourselves open to increased risk of experiencing gambling harm.

In this lesson, we’ll explore the difference between healthy and unhealthy coping mechanisms, and learn how to establish new productive coping mechanisms to achieve our goals.

What is a Coping Mechanism?

A coping mechanism is a strategy or behavior that we can use to manage stress, emotions, or difficult situations.  When they are healthy, they’re a way to handle external or internal challenges, reduce emotional distress, and restore a sense of balance in our lives.  However, they can also be unhealthy, helping us avoid or suppress underlying issues that are making us feel uncomfortable, providing temporary relief…without addressing the root causes.

For many of us, gambling has become an unhealthy coping mechanism in our lives.  This is a big part of the reason it can feel so scary to change our relationship with it.

So how do we know if a coping mechanism in our lives is healthy or unhealthy?

A Practical Example: Meet Lydia

Lydia had a bad day!  She failed her accounting exam!  On the walk home, she calls her sister to vent and says the professor is a $@^%#!.  She stops at her favorite restaurant dive bar for cheesy fries.  She brainstorms ways to earn extra credit and emails her professor to see if she’d be open to any of them.

Lydia’s coping mechanisms - going on a walk, calling a loved one, expressing her emotion through profanity, indulging in something delicious, writing out possible solutions - are all healthy.  Even though some of them are strong, she is able to do them in a way that doesn’t spiral and is in control.

Signs of Healthy Coping Mechanisms

Positive Impact

They have a positive impact on your overall well-being and help you manage stress in a constructive way.

Long-Term Benefits

They provide lasting benefits and contribute to your personal growth, emotional resilience, and improved mental health.

Empowerment

They empower you to face challenges, process emotions, and make positive choices in difficult situations.

Adaptive Responses

They adapt to the specific situation and help you navigate through life's ups and downs without causing harm, rather than having the same compulsive response regardless of the situation’s specifics.

Balance

Healthy coping mechanisms promote a balanced approach to handling stressors and emotions, contributing to a healthier and more fulfilling life. Oftentimes this means indulgence with control.

Unhealthy Coping Mechanisms

A Less Practical Example: Meet Tom

Tom had a bad day!  He failed his accounting exam too!  On the way home, he stops at the dive bar and orders 3 shots in a row.  He rails to the bartender, who says “Tom, I can’t spend all night talking about your @$&%&^ professor again!”  An attractive woman asks why he’s upset, and he starts to flirt, but she soon turns away since he’s slurring his words.  Tom heads home and orders a large pizza and more beer.

Tom’s coping mechanisms - binge drinking, railing on his professor, flirting instead of connection and binge eating - are unhealthy.  

Signs of Unhealthy Coping Mechanisms

Temporary Relief

Unhealthy coping mechanisms might offer temporary relief, but they do not address the root cause of stress or emotional distress.

Negative Consequences

They may lead to negative consequences for your well-being, relationships, and overall mental health.

Escapism

Unhealthy coping mechanisms often involve avoidance or escapism, providing short-term relief without solving underlying issues.

Addictive Patterns

Some unhealthy coping mechanisms, like excessive gambling, substance abuse, or self-harm, can lead to addictive behaviors that harm your life.

Let's Reflect

Do you feel that you use gambling as a coping mechanism in your life?  If so, how does it work for you?

What is one alternative, healthy coping mechanism you could swap in for an unhealthy one?

Closing Thought

If you need help establishing healthy coping mechanisms, Evive has you covered!

• You can access Alternative Activities in your Toolkit.

• You can find helpful TED Talks and other positive media in Resources.

• You can explore guided meditations and other grounding exercises in Resources.

• You can also find lots of great coping mechanisms shared by other Evive members in the Evive Community.

We encourage you to try a few different things out.  It’s all about figuring out what works for you.