Maladaptive Behaviors: What They Are and How to Cope, According to Therapists

Expert-approved tips for identifying maladaptive behaviors and finding healthy coping mechanisms.

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Life can be very challenging sometimes, and it’s natural to lean on any coping mechanism that relieves stress. However, not all techniques are healthy and can have negative consequences. These actions can fall under a category known as maladaptive behaviors. Read on to learn about common maladaptive behaviors as well as how to address them, according to therapists. 

What is maladaptive behavior?

According to a 2020 study, maladaptive habits are defined as patterns of actions that feel helpful in the moment but ultimately create more problems. There are many ways a person might exhibit maladaptive behavior. Some examples to look out for are below. 

Avoidance behavior

Someone might use avoidance as a maladaptive behavior. This could involve “consistently steering clear of situations, people, or emotions that trigger discomfort — even if facing those triggers could lead to personal growth,” says Charlie Health Group Facilitator Bree Williams, LPCA. 

Substance use behavior

A person might turn to drugs, alcohol, or other substances to cope with things or escape their current situation. 

Self-harm behavior

Someone might engage in self-harm, such as cutting or burning themselves, as a release from their emotions, studies show. 

Aggression and anger behavior 

Yes, everyone experiences anger from time to time, but using it to cope with stress or taking it out on someone can be problematic.

Procrastination behavior

Instead of tackling a task head-on, a person might choose to put it off and avoid facing a stressful situation around failure or potential criticism, explains Williams. 

Disordered eating behavior

According to Williams and Charlie Health Licensed Creative Arts Therapist Courtney Way, MA, LCAT, another form of maladaptive behavior involves food restriction, disordered eating, binge eating, another eating disorder, or any other unhealthy eating habits that can mimic a sense of control.

Specific sexual behavior

A person might engage in maladaptive sexual behaviors, such as actions that are not age-appropriate, putting oneself in unsafe situations, having unprotected sex when protection is called for, or sexual aggression, says Charlie Health Group Facilitator Nicole Lonano, MS.

As Williams puts it, “Each of these behaviors might offer short-term relief but typically undermine long-term well-being and interpersonal relationships.”

What causes maladaptive behaviors? 

There are many ways maladaptive behaviors can form. “Like many coping skills, they started as a way to cope with overwhelming stress or emotions, the unknown, or even changes in one’s life,” says Way. “These behaviors may start out as healthy coping skills or with the intention of being healthy, and later turn into something harmful over time.” Here are some of the ways that individuals can develop maladaptive behaviors. 

Limited coping mechanisms 

Individuals who didn’t learn healthy coping mechanisms growing up can struggle to recognize them as adults. Instead, they may lean on these immediate but temporary forms of relief, says Williams. 

Trauma or chronic stress

A person might use maladaptive behaviors as self-protection or to escape their situation if they experience regular abuse, neglect, or stress, says Williams. Lonano adds that this can include childhood sexual abuse.

Observing these behaviors 

Sometimes, it’s just about copying what a person has seen. “Individuals may observe and internalize maladaptive strategies from family members or peers, normalizing these responses as acceptable ways to manage distress,” says Williams. 

Maladaptive behaviors and mental health disorders

In many cases, maladaptive behaviors are linked to mental health disorders — typically as a coping mechanism, says Lonano. Way seconds that, noting that some maladaptive behaviors are symptoms of mental health conditions. These are some of the mental health disorders that can be linked with maladaptive behavior. 

Anxiety disorders

A person might use behaviors such as avoidance and procrastination to cope with the immense worries and fears they experience due to living with anxiety disorders, such as panic disorder, says Williams. 

Depressive disorders

A person living with a depressive disorder might use substances or have disordered eating to cope with “overwhelming feelings of hopelessness and low self-worth associated with depression,” says Williams. 

Personality disorders

According to Williams, “Patterns of self-harm or aggression may be observed in conditions such as borderline personality disorder, where regulating intense emotions is a significant challenge.” The National Library of Medicine reports that personality disorders also include antisocial personality disorder, paranoid personality disorder, avoidant personality disorder, and more. 

Post-traumatic stress disorder (PTSD)

Maladaptive behaviors, such as avoidance or substance use, can be manifestations of someone coping with trauma, explains Williams. 

Substance use disorder

Substance use disorder is, by definition, taking substances to a dangerous degree. It can also cause avoidance behaviors, says Lonano. 

“Identifying these behaviors as part of a broader mental health context is crucial for effective treatment planning,” notes Williams. 

How to cope with maladaptive behaviors

There is no reason a person has to maintain maladaptive behaviors. A person can cope with them if given the right time and techniques. “Coping with maladaptive behaviors involves developing healthier alternatives and addressing the underlying emotional distress,” says Williams. “By addressing both the behavior and its root causes, individuals can pave the way for healthier emotional regulation and improved quality of life.” Here are some of the best ways to cope with maladaptive behaviors. 

1. Distract yourself

Sometimes, the best way to start breaking thought patterns is to distract yourself or substitute something else. “Thought stopping, interrupting or breaking the cycle of negative thoughts as they arise can help the spiraling of negative thoughts,” says Lonano. She adds that you can also try “replacing negative thoughts with healthier ones, mindfulness, or problem-solving techniques to address triggers and build new habits.” An individual can also try distracting themself from these urges with breathing exercises, music, or journaling.

2. Try healthy coping mechanisms

Yes, maladaptive behaviors might feel like they help you cope in the moment, but there are lots of techniques that can do that and don’t come with negative consequences. “Learning mindfulness, stress management techniques, and effective communication can replace maladaptive behaviors with constructive ones,” says Williams. Each healthy coping skill learned can serve as a replacement for maladaptive coping behavior.

3. Practice self-care 

Akin to healthy coping mechanisms is taking the time to just generally make yourself feel good. Williams suggests an individual tries to prioritize any habits that could boost their physical and emotional well-being. These activities could include exercise, good sleep habits, creative pursuits and mindfulness.

4. Explore psychoeducation

Way and Williams recommend a person using maladaptive behaviors look into psycho education, an opportunity to learn more about their mental health. “Understanding the links between emotions, thoughts, and behaviors empowers individuals to recognize when they’re slipping into maladaptive patterns and take proactive steps to change them,” says Williams.  

5. Try therapy

Therapy can be a tremendous tool for a person to understand their maladaptive patterns, develop emotional regulation skills and learn other coping mechanisms. Lonano and Williams recommend exploring dialectical behavior therapy (DBT), cognitive behavioral therapy (CBT) or a trauma-focused therapy, if relevant.

How Charlie Health can help

If you or a loved one are turning to maladaptive behaviors to cope with a stressful situation, Charlie Health is here to help. Charlie Health’s Virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including anxiety, depression, trauma, and more. 

Our expert clinicians incorporate evidence-based therapies (like cognitive behavioral therapy and dialectical behavior therapy) into individual counseling, family therapy, and group sessions. With treatment, you can learn to replace maladaptive behaviors with healthy coping strategies. Fill out the form below or give us a call to start healing today.