Identifying and Treating Maladaptive Behavior

Maladaptive behaviors are actions or patterns that hinder your ability to adjust to new or challenging situations. They may emerge after a major life transition, illness, or traumatic experience, or stem from habits formed in childhood.

These behaviors can be identified and substituted with healthier responses. If left unaddressed, they may cause emotional, social, and physical difficulties. When things feel unmanageable, professional help is available. A licensed therapist can guide you toward more effective ways of coping with life’s hurdles.

Below we’ll examine various forms of maladaptive behavior and indicators that you might need treatment.

Maladaptive psychology

Perhaps you’ve gone out of your way to dodge something, abruptly left a situation, or let out a loud, uncontrolled reaction. Many of us have reacted like that at times. When such responses become your primary method of handling stress, they can become problematic.

Maladaptive behavior appears across all ages and walks of life. The important part is recognizing it and taking steps to change it.

Adaptive and maladaptive behavior

Life rarely unfolds exactly as planned. Confronted with obstacles, we either adapt or we don’t. Often this isn’t a deliberate choice in the moment — it may be a reflexive reaction until we can think things through.

Adaptive behavior involves actively choosing to address a problem or reduce an undesirable outcome. You might do things you don’t prefer or find creative ways to work around a difficulty. In short, you’re adjusting to the situation.

For instance, a devoted reader losing vision might adapt by learning Braille or switching to audiobooks, preserving their connection to literature.

By contrast, maladaptive behavior would be denying vision loss or refusing to consider change because it feels overwhelming. No action is taken, and the person misses out on activities they value.

Maladaptive behavior examples

The following maladaptive behaviors can evolve into harmful cycles:

Avoidance

Avoiding danger or temporarily disengaging from unpleasant situations can sometimes be a sensible choice, especially when circumstances are beyond your control. But when avoidance becomes habitual in situations where it’s counterproductive, it qualifies as maladaptive behavior.

Imagine you have social anxiety but your job requires regular interaction. If you routinely fake illness or slip out after a few minutes, you’re not addressing the underlying problem.

More adaptive choices include seeking treatment for social anxiety, trying exposure-based strategies, or finding a position that better suits your needs.

Other avoidance behaviors might include:

• avoiding eye contact during conversations
• speaking very softly or not speaking at all
• failing to ask questions when you need clarification

Withdrawal

Preferring solitude over socializing is not inherently wrong. Stepping away from an event to avoid an awkward encounter is also understandable.

However, when avoidance is your default, you effectively withdraw from social life. Consider a college student who uses video games to dodge joining clubs or meeting peers. Gaming provides a distraction and short-lived relief from anxiety.

Over time, avoidance doesn’t build coping skills. Invitations dwindle, anxiety increases, and isolation sets in.

Passive-aggressiveness

Passive-aggressive behavior means expressing negative emotions indirectly rather than addressing them openly. You might say one thing while meaning another, letting true feelings leak into your actions.

For example, if your partner cancels a long-awaited dinner and you suppress your disappointment by saying it’s fine, you may later slam doors or gripe about unrelated issues. You remain upset but haven’t communicated your feelings constructively.

Self-harm

Some people respond to intense stress by harming themselves, such as:

• cutting, scratching, or burning the skin
• picking at scabs or wounds
• pulling out hair, eyelashes, or eyebrows
• hitting oneself or banging one’s head
• refusing to take necessary medications

These actions may briefly ease distress but ultimately worsen problems and can pose serious health risks.

Anger

Anger is a normal emotion and can motivate constructive action.

But frequent anger or explosive outbursts are unhelpful. Uncontrolled anger rarely resolves issues, alienates others, and undermines clear communication.

A child’s tantrum is an example; most children gradually learn that there are more effective ways to achieve their goals.

Substance use

Whether it involves alcohol, legitimate prescriptions, or illicit drugs, substance use can function as an avoidance strategy. It becomes problematic when used to dull anxiety or erase emotions.

Escaping reality in this way is at best temporary. Substance use can lead to psychological and physical dependence, introducing new, serious problems.

Maladaptive daydreaming

Daydreaming is usually harmless and can help with creativity and problem-solving. It’s estimated that people daydream hundreds of times a day.

Maladaptive daydreaming occurs when immersive fantasy replaces real-life interaction or participation. These elaborate fantasies can last for hours and involve complex storylines and characters that draw you back, preventing you from engaging with reality.

What is sexually maladaptive behavior?

Sexually maladaptive behavior refers to sexual actions by children, adolescents, or adults that are inappropriate for their age or pose potential harm. Examples include:

• having unprotected sex in risky contexts
• engaging in sexual aggression
• consenting to activities you don’t truly want
• placing yourself in unsafe situations

Maladaptive behavior causes

There are many contributors to maladaptive patterns. You might lack good role models for adaptive coping, have experienced chaotic family dynamics that impeded skill development, or been blindsided by a chronic medical condition. Sometimes the cause isn’t clear.

Trauma

Childhood sexual abuse has been linked to self-harm, substance misuse, and unsafe sexual practices. Traumatic events in adulthood can also lead to maladaptive behaviors.

Developmental disorders

A small study from 2010 found a connection between sleep difficulties and maladaptive behaviors in people with developmental delays.

Maladaptive behavior and anxiety

Research suggests that avoidance is a maladaptive response to fear and anxiety. While avoidance momentarily reduces distress, it can ultimately heighten anxiety.

Maladaptive behavior and autism

Maladaptive behaviors such as aggression, noncompliance, and tantrums are frequently observed in autism spectrum disorder, although the precise reasons aren’t fully understood.

When to see a specialist

Indicators that you should get help include:

• you are injuring yourself or thinking about it
• your life feels out of control
• you’re struggling with the consequences of trauma
• you’re experiencing high levels of stress or anxiety
• you show signs of depression
• your relationships are deteriorating

If you’re unsure or simply need help sorting through emotions, a professional assessment can be useful. Professionals who treat maladaptive behavior include:

• psychiatrists
• psychologists
• social workers
• therapists
• addiction counselors
• marriage and family therapists

Treating maladaptive behavior

Recognizing maladaptive patterns is the first step. From there, you can intentionally practice new, more helpful ways of responding.

Identify alternative behaviors to replace maladaptive responses and practice them consistently; avoid reverting to old avoidance habits.

Any co-occurring conditions, like addiction or severe anxiety, should be treated by appropriate specialists. Treatment approaches may include:

• addiction counseling
• anger management
• cognitive behavioral therapy
• exposure therapy
• meditation
• relaxation and stress-reduction techniques
• talk therapy

You can find a local physician using the HealthEH FindCare tool.

Online therapy options

See our review of top online therapy services to determine which option suits you best.

Takeaway

Maladaptive behavior refers to actions that prevent you from making beneficial adjustments. Avoidance, withdrawal, and passive-aggressive patterns are typical examples.

Once you notice these patterns, you can work toward adopting alternative behaviors and putting them into practice. Numerous evidence-based therapies can help reduce maladaptive behaviors, restore a sense of control, and enhance quality of life.