3 Reasons Avoidance Can Make Panic Worse
Avoidance: When Doing What Feels Natural Backfires
You desperately want to stop panic attacks. I get it- panic attacks can be overwhelming and incredibly unsettling. Suddely being hit with a racing heart, shortness of breath, and that terrifying sense of losing control or doom. It’s only natural to want to steer clear of anything that might bring on another. But while avoiding triggers might feel like the right thing to do to stop panic attacks, it can actually make them worse in the future.
It’s actually not helpful to make attempts to stop panic attacks. This only contributes to avoidance of feeling anxious. Let’s talk about a few reasons avoidance makes anxiety and panic “stronger”.
1. Avoidance Fuels Fear
When you avoid situations that you associate with panic attacks, you’re telling your brain those situations are dangerous. This only reinforces the fear, making it more likely you’ll experience anxiety or another panic attack the next time you face something similar.
To put it another way- You seek relief through avoidance. You feel relief and you’re brain says, “Aha! See, I was right. That was a threat and you felt better avoiding it. Let’s make a mental note about this deathly threat and never come near it again.”
For a real life example consider this. If you start avoiding crowded places because you’re afraid of having a panic attack, your brain begins to link crowds with danger. So, the next time you find yourself in a crowd, your anxiety could skyrocket, making a panic attack even more likely. Over time, this cycle can shrink your world as more and more situations become things you feel you need to avoid.
2. Avoidance Heightens Sensitivity to Triggers
Avoiding triggers can actually make you more sensitive to them. When you steer clear of certain situations, you miss out on the chance to learn they might not be as threatening as they seem. Without these experiences, your brain doesn’t get the opportunity to recalibrate its fear response.
As a result, your anxiety can grow stronger, and even thinking about facing a trigger can set off a panic attack. This heightened sensitivity can leave you feeling like you’re constantly on edge, worried about what might cause the next attack.
3. Avoidance Blocks Healing and Growth
Facing your fears might be uncomfortable, but it’s also a key step toward reducing panic attacks in the long term. When you avoid situations that trigger anxiety, you’re missing out on the chance to build resilience and confidence in your ability to handle difficult moments.
Gradual exposure to your triggers can help you learn that while these situations may be challenging, they’re not truly dangerous. This process, often guided by Cognitive-Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP), can help your brain adjust its response to triggers. Thus, making panic attacks less frequent and less intense over time.
Moving Forward: Embrace Discomfort for Long-Term Relief
Avoidance might feel like a quick fix, but it often backfires, making panic attacks worse in the long run. By understanding how avoidance contributes to the cycle of panic, you can take steps toward healthier ways of managing anxiety and reclaiming your sense of control. Building anxiety tolerance is a key element in overcoming panic.
If you’re struggling and want to stop panic attacks, know that effective help is available. Working with a therapist can guide you through the process of gradually confronting your fears, so you can reduce the power panic attacks have over your life and find lasting relief.
It’s very possible to live a life without panic. I specialize in helping people overcome panic disorder and panic attacks. Schedule a consultation if you’re interested in living without the limitations of panic disoder.
