Analyzing emotional avoidance in terms of triggers, short-term relief, long-term consequences, and the values or goals it blocks.
Step-by-step guide
- Identify one avoidance behavior
- Clarify the emotion or sensation it avoids
- Identify short-term relief
- Identify long-term cost
- Connect avoidance to blocked goals or values
- Choose one alternative behavior
When to use
- Any UP module when avoidance appears
- Before opposite action and exposure
Key phrases
What did avoidance help you not feel, and what did it cost?
Follow-up questions
What was the immediate relief?
What happened later?
Which value or goal got blocked?
Alternative phrasings
Avoidance solves the next five minutes and often worsens the next week.
Warnings
- ⚠️ Do not moralize avoidance
- ⚠️ Some avoidance may be realistic safety behavior; assess context
Source: Barlow et al. 2011
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.