Navigating Overwhelming Emotions: Strategies to Overcome Experiential Avoidance

urge zapper overcome experiential avoidance of emotions

Many people struggle with avoiding their emotions, known as experiential avoidance. It's understandable to want to avoid negative feelings, but resisting the urge to push them away is essential. Avoidance may provide temporary relief but can worsen problems in the long term. Research, including a study by Hayes, Strosahl, and Wilson, has found that avoiding emotions can increase the intensity and frequency of those feelings.

People employ various methods to avoid confronting their emotions. Here are some common approaches:

  • Substance use (drugs, alcohol)

  • Binge eating

  • Overuse of digital media (TV, computer games, social media)

  • Self-harm or self-destructive behaviours

  • Suicidal ideation or attempts

  • Avoidance or withdrawal from people, situations, or events

  • Suppression of thoughts and emotions

The 'Urge Zapper' Technique:

The 'Urge Zapper' technique, developed by Steven J. Lynn and Irving Kirsch, is valuable in smoking cessation programs. It can also be modified to assist people in managing their emotions and overcoming the urge to suppress or eliminate them. If you experience this urge, follow these steps:

  1. Self-Awareness: Acknowledge the urge with self-reflection. Say, "I notice I'm having the urge to avoid/fight my emotions."

  2. Self-Validation/Self-Compassion: Remind yourself that feeling these emotions is okay. Affirm, "I do not need to do that. My emotions are normal and valid and part of being human."

  3. Motivation Review: Reflect on the reasons for embracing your emotions. This could be for better emotional regulation or other personal motivations, especially if your avoidance strategies harm your well-being.

  4. Alternative Behavior: Replace avoidance tactics with constructive actions. Engage in mindful breathing or try the 'Dropping Anchor' technique, which will be elaborated on in upcoming posts. Alternatively, opt for physical activities like taking a bath or engaging in exercise as an alternative to evading or combating emotions.

The process has been adapted to align with Acceptance and Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT), and Compassion-Focused Therapy (CFT) methodologies, which all aim to assist individuals in managing their emotions. Although based on Kirsch and Lynn's original idea, it has been refined for greater resonance with these therapeutic approaches.

Confronting your emotions and reducing avoidance behaviours is crucial in achieving therapy goals and fostering overall well-being. By acknowledging and accepting your feelings, you can embark on a path towards emotional growth and self-acceptance, ultimately leading to a more fulfilling life.

References:

Hayes, S.C., Strosahl, K.D. & Wilson, K.G. (2019). Acceptance and Commitment Therapy, Second Edition: The Process and Practice of Mindful Change.

Lynn, S.J & Kirsch, I (2005). Essentials Of Clinical Hypnosis: An Evidence Based Approach

Sarah Mortimer