Have you ever felt anxiety, grief, or shame bubbling up and immediately reached for your phone, a drink, or a distraction? That instinct to push away painful feelings is completely normal – but what if that very avoidance is keeping you trapped in unhealthy patterns?
In this illuminating episode of The Addicted Mind Plus, hosts Duane and Eric dive into the world of emotional avoidance and reveal why our natural tendency to escape discomfort might be sabotaging our mental health and recovery.
When we avoid emotions, we get temporary relief. But those pushed-down feelings don’t disappear – they intensify and return stronger than before. This creates a dangerous cycle where we need more and more avoidance behaviors, which can easily develop into addiction.
Our brains learn that emotions are dangerous rather than what they truly are: valuable information to help us navigate life. By facing our emotions instead of running from them, we can access our “Wise Mind” – the balanced place where intellect and emotions work together to make better decisions.
WORKSHEET: Avoiding Emotions Worksheet
The hosts share six practical steps to break free from emotional avoidance patterns:
- Recognize your avoidance patterns (Do you binge-watch TV when lonely? Overwork to avoid feelings of inadequacy?)
- Name your emotions (Simply labeling feelings as “sadness” or “anxiety” can reduce their intensity)
- Practice mindfulness (Learn to sit with discomfort instead of running)
- Shift to acceptance-based coping (Experience emotions without judgment)
- Try opposite action (Do the opposite of what avoidance urges)
- Seek support (Connect with professionals, friends, or community)
The good news? With awareness and practice, emotions become less overwhelming over time. You don’t have to be controlled by your feelings or constantly run from them. Instead, you can learn to navigate them with courage, make aligned life choices, and experience the richness that comes from emotional wellbeing.
Whether you’re in recovery, struggling with compulsive behaviors, or simply want to improve your emotional health, this episode offers transformative insights and practical tools to help you face life’s challenges with greater resilience.
Key Topics
- What emotional avoidance is and how it perpetuates addiction cycles
- Why avoiding feelings paradoxically makes them stronger and more distressing
- How emotional avoidance prevents us from living an aligned, purposeful life
- The concept of “Wise Mind” – balancing emotions and intellect for better decisions
- Six practical steps to overcome emotional avoidance patterns
- The role of mindfulness in building emotional tolerance
- How community support helps in breaking avoidance cycles
Timestamp
[00:01:04] Introduction to emotional avoidance and its impact on mental health
[00:02:48] How emotional avoidance plays a role in addiction and compulsive behaviors
[00:04:46] Definition of emotional avoidance and how it manifests
[00:06:45] Why emotional avoidance leads to increased suffering
[00:11:22] Six practical steps to overcome emotional avoidance
[00:14:55] Opposite action technique and its effectiveness
[00:17:25] Free worksheet resource and closing thoughts
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Supporting Resources:
If you live in California and are looking for counseling or therapy please check out Novus Mindful Life Counseling and Recovery Center
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