9 Steps to Overcome Avoidance in Trauma Therapy

Avoidance is a common response to trauma, where individuals steer clear of thoughts, feelings, and situations that remind them of their traumatic experiences. This avoidance can hinder the healing process and prolong suffering. Fortunately, there are effective strategies to overcome avoidance, particularly through EMDR (Eye Movement Desensitization and Reprocessing) therapy. Whether you’re in Beachwood, Cleveland, Akron, Lorain, or Columbus, Ohio, these nine steps can guide you in addressing avoidance and moving towards healing.

1. Recognize Avoidance Behaviors

The first step in overcoming avoidance is recognizing it. Avoidance can manifest in various ways, such as steering clear of specific places, people, or activities, as well as using substances or engaging in distractions to avoid confronting painful memories. Understanding these behaviors is crucial. According to the American Psychological Association, recognizing avoidance is a significant step towards addressing it (APA, 2017).

2. Understand the Impact of Avoidance

Avoidance might provide temporary relief but it often exacerbates the problem in the long run. It prevents the processing of traumatic memories and reinforces fear and anxiety. Research indicates that avoidance can lead to increased symptoms of PTSD and anxiety disorders (Bisson et al., 2015). By understanding its detrimental impact, you can find the motivation to confront and address avoidance behaviors.

3. Seek Professional Help

Overcoming avoidance often requires professional help. EMDR therapy is particularly effective in addressing avoidance by helping individuals process and integrate traumatic memories. A trained therapist can guide you through this process, ensuring you feel safe and supported. Studies show that EMDR significantly reduces symptoms of PTSD and other trauma-related disorders (Shapiro, 2018).

4. Set Realistic Goals

Setting realistic and attainable goals is essential when working to overcome avoidance. Start with small, manageable steps that gradually expose you to avoided thoughts or situations. This gradual exposure helps build confidence and reduces fear over time. Working with your therapist to set these goals can ensure they are both realistic and therapeutic.

5. Practice Mindfulness

Mindfulness practices can help you stay present and reduce the urge to avoid. Techniques such as deep breathing, meditation, and grounding exercises can calm your mind and body, making it easier to confront and process difficult memories. Research shows that mindfulness can significantly reduce symptoms of anxiety and PTSD (Kearney et al., 2012).

6. Utilize Bilateral Stimulation

Bilateral stimulation is a core component of EMDR therapy that can help you process traumatic memories without feeling overwhelmed. This can include eye movements, tapping, or auditory tones. These techniques help the brain reprocess traumatic memories, reducing their emotional charge and making them less distressing.

7. Engage in Gradual Exposure

Gradual exposure involves slowly and safely confronting avoided situations or memories. Start with less distressing scenarios and gradually work towards more challenging ones. This method helps desensitize you to the trauma, reducing avoidance behaviors. Your therapist can guide you through this process, ensuring it's done safely and effectively.

8. Build a Support System

Having a strong support system is vital in overcoming avoidance. Friends, family, and support groups can provide encouragement and understanding as you confront difficult emotions and memories. Sharing your experiences with trusted individuals can make the process less isolating and more manageable.

9. Reflect on Progress and Celebrate Success

Regularly reflecting on your progress and celebrating small victories can boost your motivation and confidence. Keep a journal to document your journey, noting any improvements or breakthroughs. Recognizing your achievements, no matter how small, reinforces positive behaviors and encourages continued effort.

The Role of EMDR in Overcoming Avoidance

EMDR therapy is a powerful tool in overcoming avoidance. It works by helping individuals reprocess traumatic memories, reducing their emotional intensity and the urge to avoid them. Here’s how EMDR therapy can assist in this process:

Desensitization

EMDR therapy uses bilateral stimulation to desensitize traumatic memories, making them less distressing. This allows individuals to confront these memories without feeling overwhelmed, gradually reducing avoidance behaviors.

Cognitive Restructuring

EMDR therapy helps reframe negative beliefs associated with trauma. By changing the way you think about the traumatic event, EMDR reduces the power of avoidance behaviors. This cognitive restructuring is crucial for long-term healing and recovery.

Building Resilience

EMDR therapy equips individuals with coping strategies and resilience, enabling them to face traumatic memories and emotions more effectively. This resilience reduces the likelihood of reverting to avoidance behaviors when confronted with stressors.

Real-Life Success Stories

Hearing real-life success stories can provide hope and encouragement. For example, John from Akron, Ohio, struggled with severe avoidance following a traumatic car accident. Through EMDR therapy, he gradually confronted and processed his trauma, significantly reducing his avoidance behaviors and improving his quality of life.

Self-Help Strategies to Complement EMDR Therapy

In addition to professional therapy, there are self-help strategies that can support your journey to overcoming avoidance:

Journaling

Keeping a journal allows you to track your progress, express your feelings, and identify patterns in your avoidance behaviors. This self-awareness is crucial for making informed changes and celebrating your progress.

Physical Activity

Regular physical activity can help reduce symptoms of anxiety and PTSD. Exercise releases endorphins, which improve mood and decrease stress. Incorporating physical activity into your routine can support your overall mental health.

Healthy Lifestyle Choices

Maintaining a healthy lifestyle, including a balanced diet, adequate sleep, and avoiding substances that can exacerbate anxiety, is essential. These choices can improve your overall well-being and make it easier to confront avoidance behaviors.

Seeking Professional Help

If you recognize avoidance behaviors in yourself, seeking professional help is a crucial step. EMDR therapy is a proven method for addressing and overcoming trauma-related avoidance. Our therapists are available to provide the support and guidance you need whether you are in Beachwood, Cleveland, Akron, Lorain, and Columbus, Ohio.

Conclusion: Empowering Yourself to Overcome Avoidance

Overcoming avoidance is a challenging but essential part of healing from trauma. By recognizing avoidance behaviors, understanding their impact, and seeking professional help through EMDR therapy, you can take significant steps towards recovery. Whether you're in Beachwood, Cleveland, Akron, Lorain, or Columbus, Ohio, EMDR therapy can provide the tools and support you need to address avoidance and lead a more fulfilling life.

Ready to take the next step? Call 833-254-3278 or click here to schedule a consultation today. You can also email us at intake@ascensioncounseling.com to register or use the contact button form below or self-register at https://ascensionohio.mytheranest.com/account/signup.

Meta-Description: Learn 9 steps to overcome avoidance in trauma therapy. Discover how EMDR Therapy in Beachwood, Cleveland, Akron, Lorain, and Columbus, Ohio can help you address and heal from trauma effectively.

Meta Tags: EMDR Therapy, Trauma Therapy, Overcoming Avoidance, Mental Health, Beachwood Ohio, Cleveland Ohio, Akron Ohio, Lorain Ohio, Columbus Ohio, Anxiety, PTSD, Trauma Treatment