Maybe you’ve been anxious lately, and everything seems to be stressful. Going to the grocery store, texting a friend, speaking up at work, attending social gatherings, or booking appointments can all worsen your anxiety. Before you have to take care of a nerve-wracking task, your anxiety levels start soaring. It doesn’t matter if the task seems inconsequential or simple. Your body reacts as though you’re in danger. As a result, you often decide that you would simply rather not do the task at all.
This approach to coping with anxiety is known as “avoidance.” Here are a few examples of avoidance behaviors, their common root causes, and how you can overcome these habits, one step at a time.
What Are Avoidance Behaviors?
The term “avoidance behavior” can apply to any actions an individual takes with the specific intent of avoiding tasks or situations that make them anxious. This does not refer to situations that one might feel anxious about for good reason, like driving during a blizzard. Rather, the term applies to avoiding responsibilities, obligations, or activities that people need to engage in to live comfortably, or that the individual used to enjoy.
People can also become avoidant within relationships. They may try to dodge tough conversations, hide their true emotions, or even isolate themselves from their loved ones because of their anxiety.
Why do People Engage in Avoidance Behaviors?
Avoidance behaviors are often a short-term coping mechanism for people struggling with symptoms of anxiety, depression, post-traumatic stress disorder (PTSD), or other mental health conditions.
However, people without mental health conditions can also rely on avoidant behaviors when they’re feeling anxious or stressed. These behaviors can provide temporary relief. But they do not solve the problem. In fact, they can be detrimental over time.
The Long-Term Effects of Avoidance Behaviors
What happens if someone carries out avoidant behaviors over the course of months or even years? This approach to grappling with anxiety can actually worsen your symptoms. By avoiding situations that make you feel anxious, you can build them up to be far more intimidating and difficult than they actually are.
The longer someone avoids certain situations or tasks due to anxiety, the more anxious they become when they consider facing these situations again.
Addressing Negative Thought Patterns
You do not have to let go of all of your avoidant behaviors overnight. Instead, you can begin by addressing the negative thought patterns that hold you back. What do you tell yourself will happen if you take on a certain task, or attend a specific event? You might be catastrophizing and imagining the worst possible outcome. But chances are, the worst case scenario is far from realistic.
Furthermore, you may be falling into the trap of black-and-white thinking. You may tell yourself that if you make a single mistake, you can never try again. Be wary of these black-and-white thought patterns, and allow yourself to explore shades of gray.
Making Gradual Changes
When it comes to moving past avoidant behaviors, committing to small steps is key. You may want to challenge yourself to take care of one stressful task per day, or even per week. The first time you do this, you might want to make time and space for yourself to relax afterward.
As time goes on, you’ll likely find that these tasks or commitments do not pose any threat to your wellbeing. You will gain confidence, and you’ll be able to take on challenges that once scared you.
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Are you struggling to overcome avoidance behavior? A therapist can help you navigate this process. Contact us to find out more about our anxiety counseling options.