Avoiding Emotions?

Photo by Heatherly Stevens, LCSW _ Lake Crescent, Olympic National Park Washington

You’re not alone—pushing feelings away can make things worse in the long run. But mindfulness can help you face them gently and build resilience. Here are some simple techniques to try:

1. The STOP Skill: When avoidance hits, Stop, Take a deep breath, Observe your thoughts and feelings, then Proceed mindfully. It breaks the cycle!

2. Naming Emotions: Label what you’re feeling—like “This is anxiety”—without judging. It creates space and makes emotions less scary.

3. Mindful Breathing or Body Scan: Focus on your breath (inhale 4, hold 4, exhale 4) or scan your body for sensations. Anchors you in the now.

4. Curious Investigation: Explore emotions like a neutral observer: Where do you feel it? What thoughts come with it? Approach with kindness.

5. Self-Compassion Meditation: Repeat “May I be kind to myself” to ease self-criticism and sit with discomfort.

Start small, 5-10 mins a day. If it’s tied to trauma, chat with a therapist.