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I don’t need to tell you the impact anxiety has on day to day life. Simple things, that many people do without a second thought, can often cause high discomfort for anxiety sufferers. As a result, we often resort to avoiding the things that trigger our anxiety, which might help alleviate symptoms in the short term, but causes larger issues down the line.
Understanding Avoidance Behaviours:
So, what exactly are Avoidance behaviours? In anxiety they refer to the deliberate actions individuals take to avoid situations, objects, or activities that trigger their anxiety or fear. These behaviours provide temporary relief, allowing individuals to escape the discomfort or distress associated with their anxiety. However, while avoidance may seem like a solution in the moment, it can perpetuate the cycle of anxiety and hinder long-term growth.
Types of Avoidance Behaviors:
Avoidance behaviors can take various forms, and they differ depending on the specific anxiety disorder. Here are a few examples:
Social Avoidance: People with social anxiety tend to avoid social interactions, parties, public speaking, or any situation where they fear being judged or embarrassed. As a result, it seriously impacts their ability to make and maintain connections with others.
Avoidance of Triggers: Individuals with specific phobias will avoid situations, places, or objects that trigger their fears. For example, someone with a fear of flying may avoid traveling by plane altogether.
Safety Behaviours: These behaviours involve seeking reassurance, constantly checking for danger, or maintaining rituals to reduce anxiety. They provide a false sense of control but reinforce the anxiety in the long run.
The Cycle of Avoidance:
Avoidance behaviours create a vicious cycle in anxiety. Initially, avoiding anxiety-inducing situations provides temporary relief and a sense of control. However, the relief is short-lived, as anxiety tends to resurface or intensify over time. Avoidance reinforces the belief that the feared situations are genuinely dangerous, making them even more intimidating. As a result, avoidance behaviours become more ingrained, and the anxiety continues to exert control over one's life.
Breaking Free from Avoidance Behaviours:
Overcoming avoidance behaviours is a crucial step towards managing anxiety effectively. Here are some strategies to help break free from the cycle:
Recognize and Accept: Acknowledge that avoidance behaviours are not serving you in the long run. Understand that short-term relief comes at the cost of reinforcing anxiety.
Challenge Negative Beliefs: Question the validity of your fears and negative thoughts. Replace them with more realistic and rational thinking patterns.
Exposure: Confront feared situations or triggers in a controlled and manageable way. You can either start small, and as you build confidence, gradually increase exposure to challenging situations. Or you can “flood” and face your fear head on. Both ways are as effective as each other.
Learn Anxiety Management Skills: Anxiety is often amplified because of poor lifestyle, and management skills. Understanding your anxiety, and how you can proactively mange it will greatly help.
Conclusion:
Avoidance behaviours are common in anxiety, but they perpetuate the cycle of fear and distress. By understanding the nature of avoidance and actively working to break free from its grip, individuals can take significant strides towards managing their anxiety more effectively. With patience, self-compassion, and the right support, it's possible to overcome avoidance behaviours and regain control of one's life.