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The National Institute of Mental Health (NIMH) reports that over 40 million adults in the U.S. (19.1%) have faced an anxiety disorder within the past year, making it the most widespread mental health condition in the nation. This statistic only includes individuals who have sought help and obtained an official diagnosis from a professional—excluding the many others dealing with anxiety on a daily basis.
However, as Dr. Luana Marques, an associate professor of psychiatry at Harvard Medical School, points out, it's not the anxiety itself that's keeping us from moving forward—it's our response to it. Many individuals, she explains, cope with this stress by engaging in psychological avoidance. Here's an overview of psychological avoidance and how to tackle it effectively.
What exactly is psychological avoidance?
Psychological avoidance occurs when individuals react to a perceived threat in ways that provide temporary relief but ultimately lead to negative outcomes in the long run.
As Marques, who coined the term, explains, psychological avoidance typically manifests through three key behaviors: retreating, reacting, and remaining.
How to Overcome Psychological Avoidance
In an article for CNBC Make It, Marques outlines strategies to address the most common forms of psychological avoidance, offering practical tips for tackling them.
Retreating
While many of us default to thinking in terms of 'fight, flight, or freeze' when faced with anxiety, Marques points out that retreating can be a more subtle form of flight. This might include actions like having a drink or two to momentarily escape daily pressures, or even calling in sick to avoid an important work presentation.
Instead of retreating, Marques suggests confronting the root thought or fear behind your anxiety. Ask yourself, 'What evidence do I have to support this?' or, 'What advice would my closest friend offer in this situation?' The data you gather could help shift your mindset and ease your anxiety.
Reacting
This refers to responding to anxiety with impulsive, instinctive reactions, such as snapping in a meeting when you feel personally attacked and instinctively need to defend yourself. Marques recommends pausing, taking a deep breath (or two), and giving yourself space before responding. 'The first step is to pause, then engage with your discomfort instead of trying to banish it,' she advises.
Remaining
This mirrors the 'freeze' response to anxiety. Marques describes it as the tendency to remain stuck in uncomfortable situations, such as staying in a toxic relationship or enduring a job that is both mentally and physically exhausting.
Rather than trying to reassure yourself that everything is fine and will eventually improve, she advises focusing on 'identifying what truly matters to you and taking one small step each day toward that goal.'
