Overcoming avoidance is fundamental to success in addressing anxiety issues. In this article, I will discuss the short-term benefits of avoidance as an anxiety management strategy and the long-term downsides of relying on it.
Avoidance is one of the defining features of issues involving anxiety. The link between anxiety and avoidance is pretty straightforward: If someone experiences anxiety at a level which is too intense to be managed effectively, that person will naturally tend to avoid situations and behaviours which bring about these levels of anxiety. In my work as a Calgary psychologist and a Cochrane psychologist, I have seen this connection displayed by my clients in anxiety counselling. In the remainder of this article, I will detail the pros and cons of relying on avoidance as a strategy to manage anxiety.
Short-term benefits of avoidance
Responding to anxiety with avoidance brings with it some short-term benefits, namely:
(1) Avoidance is rewarding. That is, the reduction in anxiety that a person experiences by avoiding situations leading to intense anxiety can feel so good that they will tend to want to use avoidance as an anxiety-management strategy on a regular basis;
(2) Avoidance can help with focus. That is, avoiding uncomfortable anxiety can make it easier to focus on tasks and enjoyable activities during one’s day.
Long-term negative effects of avoidance
Unfortunately, relying on avoidance as an anxiety management strategy has significant drawbacks. These include:
(1) Avoidance provides only temporary relief from uncomfortable levels of anxiety. That is, each time the individual encounters situations or engages in behaviours triggering strong anxiety in the future, the discomfort will return. This will prompt more avoidance in what is called a ‘maintenance cycle’ for anxiety—responding to anxiety in a manner which provides temporary relief but ultimately keeps the problem going;
(2) Avoiding situations leading to anxiety can significantly interfere with one’s life. For example, avoiding flying because of anxiety can limit one’s ability to travel for vacations and work. Avoiding social situations because of anxiety can make it difficult to form and enjoy relationships. Avoiding going out because of the fear of having a panic attack can result in a person being a prisoner in their own home;
(3) Avoidance as an anxiety management strategy is limited in its effectiveness. That is, when a person is suffering from an anxiety disorder it can often be difficult to avoid situations and behaviours leading to the experience of intense anxiety despite one’s best efforts. For example, someone with social anxiety disorder will likely find it difficult to avoid social contact completely. Someone who experiences intense anxiety stemming from a traumatic event in their past may try to avoid thinking about the event but will often have anxiety triggered by stimuli reminding them of the event and by nightmares in which the event is replayed.
Overcoming avoidance with exposure: The preferred strategy to address anxiety issues
Because the short-term benefits of avoidance as an anxiety management strategy are significantly outweighed by its disadvantages, overcoming avoidance by exposing oneself to situations and behaviours leading to anxiety is a much better strategy. Unlike avoidance, exposure leads to effectiveness in reducing the intensity of anxiety on a lasting basis so that it will no longer be an issue which significantly interferes with one’s life. In addition, the good news about exposure is that it can be done gradually so that the level of anxiety experienced in the early stages of treatment is not overwhelming.
If you are suffering from an anxiety disorder, you may benefit from implementing the ideas discussed in this article. A psychologist who is experienced in addressing anxiety disorders can help you to do so.
May you choose exposure over avoidance to address your anxiety issues,
-Dr. Pat
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