Overcoming Avoidance – Facing your Fears

 

(click here to watch the video clip)                                                           You will need the latest version of 'RealPlayer' which can be downloaded here


It is common for people with PTSD to avoid people, places or things that remind them of their trauma.  This avoidance is understandable. Being reminded of what happened is very upsetting.  However avoidance has been shown to maintain the symptoms of PTSD

An important part of treatment for PTSD involves facing up to fears and overcoming avoidance. This is achieved by slowly ‘exposing’ yourself to the situations you’ve been avoiding.


Here’s what Chloe had to say about overcoming avoidance:

(video clip)

 

“After the attack I was avoiding things that reminded me of what happened. I was avoiding thinking about what happened or talking about it. I even went out of my way to avoid the area where I was attacked, programmes about crime on TV, and anything to do with knives. As part of my treatment I started slowly facing up to my fears. Just one small step at a time, I started confronting the things I was avoiding. It wasn’t easy, but it was worth it... worth it not to be living in fear”.

Avoidance and PTSD

  • Avoiding thoughts, conversations, people, places or things that remind you of the trauma is understandable. 

  • Avoidance is a strategy to protect yourself from things you now think of as dangerous. It can be seen as a way of protecting yourself from feelings that are upsetting or worrying. It is a natural reaction, but one that can stop you coming to terms with what happened.

  • It is very difficult to avoid your own thoughts and feelings. They keep coming back. Trying to avoid them actually makes them more frequent.

  • In the long term, avoidance will make traumatic stress symptoms worse. If you allow your avoidance to continue, it can stop you getting on with your life in a normal way. 

  • Use the instructions and materials in the Exercise section to start slowly ‘exposing’ yourself to the things you’ve been avoiding.

 

Ten tips to help you overcome avoidance and face your fears

1. In most cases the feared situations you now connect to the trauma are safe - and will not cause you any harm. Facing these fears will confirm that they are not dangerous.                                                                                       

 2. Avoidance will make traumatic stress symptoms worse - if you allow your avoidance to continue, it can stop you getting on with your life in a normal way.

3. The process of facing your fears is called ‘exposure’ - it involves slowly facing up to things that you fear until you feel less anxious. 

4. Over time, exposure will help you feel less scared - by the things you have been avoiding.

5. Have a good think about what exactly you’ve been avoiding - this can include people, places, objects, situations, television programmes or anything else you can think of. Your loved ones might be able to help you by telling you about things they have noticed you avoiding or being scared of. 

6. It is important to become more active GRADUALLY - one step at a time. Follow the instructions given in the ‘exercise’ section carefully.

7. Reward yourself - for any progress you make. Rewards can include things like watching a film, having a long bath, getting a take-away or going out for a meal. 

 8. Tell your loved ones that you are trying to overcome your avoidance -and share your goals with them. Their encouragement and support can be very helpful.

9. Don’t give up!  - overcoming avoidance may seem difficult at first, but keep trying.

10. Don’t be afraid to contact your therapist - if you have any difficulties. He or she will be keen to discuss these with you between arranged contact times.

 

 

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