cognitive avoidance

1. automatic thoughts

1.1. are often not heard

1.1.1. it's possible to learn to hear them

2. conflict between goals and/or values triggering emotional reaction

2.1. may be unheard see AT

2.2. advoiding thinking about conflict makes it unlikely you'll find a resolution

2.3. steps to help

2.3.1. use VM to catch automatiic thoughts by neutralizing emotional reacction

2.3.2. think through what you really don't like and what the next step is and if the assumption the next step will certainlly lead there

2.3.2.1. if not certain, do next step as mindfulness exercise

2.3.2.2. if certain change goal to dealing with the emotion you are avoiding

3. example: don't think about eyesight

3.1. conflict: want to see vs fear of needle in the eye

3.2. next step: make appt with opthalmologist

3.3. next step does not for certain lead to needle in eye treatment, may have better news or no news

3.3.1. no news meaning nothing can be done can be accepted with the right attitude (stoicism, serenity prayer)

3.4. make resolution to call because it will be helpful for building self-efficacy despite what happens with eyes

4. self-efficacy

4.1. proof it helps productivity

4.2. poorly understood, additional definition may help

4.3. in the example: seeing yourself make the call while keeping the negative feelings from becoming overwhelming helps build a better self-image for future