Mindfulness vs Avoidance
Mindfulness and avoidance are two distinct approaches to navigating difficult experiences, such as anxiety, depression, or chronic pain.
What is avoidance?
Avoidance is a deeply ingrained survival mechanism, one that compels us to steer clear of pain and opt for pleasure instead. This instinct, while crucial for evading immediate danger, can become counterproductive, trapping individuals in vicious cycles of fear and suffering. An everyday example would be an individual who chooses to dodge social gatherings to sidestep anxious feelings. While this offers temporary relief, it doesn’t solve the problem. In the long run, avoidance would only deepen the problem.
What is mindfulness?
Mindfulness, on the other hand, encourages leaning into and acknowledging challenging experiences. Instead of shying away, mindfulness equips individuals to face their anxieties and discomforts with open curiosity and acceptance. This practice is crucial in helping individuals recognise that emotions are transient – panic will eventually subside, and even after confronting a challenging situation, life continues. Accepting mindfulness allows for a richer, more authentic life experience.
While avoidance offers a fleeting escape, cultivating mindfulness paves the way for lasting growth and well-being. But first, it’s crucial to understand how avoidance is practiced before delving deeper into ways to cultivate mindfulness.
How is Avoidance Practiced?
Although a natural human response, avoidance if frequently practiced can become problematic. Here’s how avoidance is most commonly practiced –
Physically Steering Clear of Triggering Situations
Individuals often avoid situations that provoke negative emotions. For instance, someone with social anxiety might skip parties, while a person with a fear of flying might cancel flights. This behavior is also seen in chronic pain sufferers who limit physical activity to avoid potential discomfort, which can further restrict their lives.
Suppressing or Denying Uncomfortable Thoughts and Feelings
Instead of acknowledging and processing difficult emotions, individuals practicing avoidance attempt to push them away. This can involve trying to stop feeling a certain way or ignoring bodily sensations associated with anxiety. For example, someone struggling with sadness might bury their feelings rather than allowing themselves to experience and work through them.
Engaging in Distractions
This might include excessive work, overconsumption of entertainment, substance use, or any behavior that helps numb uncomfortable feelings or avoid addressing the root cause of the issue.
How to Cultivate Mindfulness?
Cultivating mindfulness is an ongoing journey, not a one-step solution. It requires a daily commitment to choosing a more fulfilling and intentional way of living.
Observe Your Breathing
Set aside a few minutes daily to concentrate on your breath. Practice deep breathing, focusing on each inhale and exhale. Gently redirect your attention back to your breath whenever your mind wanders. This consistent practice helps develop mindfulness over time.
Take Mini-Breaks Throughout the Day
Incorporate short mindfulness breaks into your daily routine, especially if you find it challenging to be still. During these breaks, focus on your present-moment experience—notice any physical sensations and engage with your environment through sight, sound, smell, touch, and taste. These moments help refocus your energy and prevent mental drift.
Focus on One Task at a Time
To avoid feeling overwhelmed, limit yourself to one task at a time, especially tasks requiring full attention. This approach minimizes distractions and enhances focus.
Where to Seek Help?
Sometimes, avoidance can stem from a psychological injury and requires a different approach to treatment. These injuries often result from various workplace experiences, such as stress, traumatic events, or accidents.
Conditions like anxiety, depression, and PTSD are common examples of such psychological injuries and can significantly impact an individual’s mental well-being and daily functioning. Avoidance in these cases often involves avoiding situations or thoughts that trigger discomfort, which, while providing temporary relief, can hinder long-term healing and growth.
Early identification and intervention are crucial for addressing psychological injuries, as they help prevent symptom escalation and shorten recovery times. Effective treatment also involves a compassionate, holistic approach that considers emotional, cognitive, and social aspects, using evidence-based practices for high-quality care.
Comprehensive, personalised support and building trust through open communication are key to ensuring effective and supportive recovery. The Primary Psychological Program (PPP) at Navigator Group empowers individuals with tools and resources to help them manage their injuries and to actively participate in their recovery.
Navigator Group’s Primary Psychological Program
Developed in response to the increasing prevalence of psychological injury claims, the program focuses on early identification, evidence-based interventions, and comprehensive support to streamline the recovery journey and enable individuals to return to work sooner.
Our team of qualified mental health practitioners and therapists is dedicated to delivering exceptional care and support, in alignment with the standards and principles outlined in Navigator Group’s Primary Psychological Program.