Healthy vs. Unhealthy Coping Mechanisms Worksheet
A comprehensive guide to identifying and improving your coping strategies
Purpose: This worksheet helps you examine your current coping strategies, identify areas for improvement, and develop healthier ways to manage stress, emotions, and challenges.
Current Coping Assessment
Date completed:
Rate your overall satisfaction with how you currently handle stress and difficult emotions:
Very Dissatisfied
Neutral
Very Satisfied
List the main ways you currently cope with stress, anxiety, or difficult emotions:
Click to list your current coping strategies...
Understanding Healthy vs. Unhealthy Coping
Healthy Coping Mechanisms
- • Exercise and physical activity
- • Deep breathing and meditation
- • Talking to trusted friends or family
- • Journaling and self-reflection
- • Creative activities (art, music, writing)
- • Seeking professional help
- • Adequate sleep and rest
- • Healthy eating habits
- • Setting boundaries
- • Problem-solving and planning
- • Spending time in nature
- • Practicing gratitude
Unhealthy Coping Mechanisms
- • Excessive alcohol or substance use
- • Emotional eating or restrictive eating
- • Social isolation and withdrawal
- • Aggressive behavior or lashing out
- • Excessive shopping or spending
- • Procrastination and avoidance
- • Self-harm behaviors
- • Workaholism or overcommitting
- • Rumination and overthinking
- • Blaming others or external factors
- • Denial or minimizing problems
- • Compulsive behaviors
Personal Coping Inventory
Which healthy coping mechanisms do you currently use? (Check all that apply)
Which unhealthy coping mechanisms do you sometimes use? (Check all that apply)
Triggers and Situations
Identify your top stress triggers and how you typically respond:
| Trigger/Stressor | Current Response | Healthier Alternative |
|---|---|---|
Building Healthier Coping Strategies
Which healthy coping strategies would you like to try or improve? (Select top 3)
What obstacles might prevent you from using healthier coping strategies?
List potential barriers...
How can you overcome these obstacles?
List potential solutions...
Action Plan
This week, I will try these specific healthy coping strategies:
Be specific about what, when, and how...
When I notice myself using unhealthy coping mechanisms, I will:
Describe your pause-and-redirect plan...
I will ask for support from:
List people who can help...
Progress Tracking
Weekly Reflection
Week 1 Date:
What healthy coping strategies did you use this week?
Reflect on successes...
What challenges did you face with implementing healthier coping?
Note areas for improvement...
Week 2 Date:
This week's progress and insights:
Continue reflecting...
Week 3 Date:
How have your coping strategies evolved?
Track your growth...
Remember: Changing coping patterns takes time and practice. Be patient with yourself as you develop healthier strategies. Consider working with a therapist to support your journey toward better emotional regulation and stress management.