MENTAL MODEL · M2600

Experiential Avoidance

BehaviorHigh supportPsychology

Included

Version 1.0.0 · Updated 2026-07-30

CORE DEFINITION

The behavior of attempting to change, avoid, or suppress unpleasant internal experiences (such as thoughts, emotions, memories, or bodily sensations). For example, drinking to avoid anxiety, or avoiding social situations to avoid embarrassment.

SCAFFOLDING EFFECT

psychology

Reduce cognitive load

Face your inner demons. Psychological research shows that experiential avoidance is the root of many psychological disorders. The goal of meta-monitoring is not to "feel better" but to "get better at feeling."

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People tend to perceive painful internal experiences (emotions, thoughts, memories, bodily sensations) as threats and rush to eliminate them. However, the more they suppress or avoid, the more these experiences are reinforced (white bear effect), leading to coping behaviors that provide short-term relief but worsen long-term outcomes (e.g., alcohol abuse, avoidance), forming an avoidance cycle.

MINIMUM ACTION

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Practice this model in one real situation:

Notice what internal experiences you are avoiding
practice coexisting with them with acceptance rather than elimination (mindfulness/defusion)
distinguish between "feeling bad" and "being in danger"
redirect energy from avoidance to value-driven actions
if necessary, seek therapies such as ACT.

Check to track your progress (stored locally)

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Source support: Explicit

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en.wikipedia.orghttps://en.wikipedia.org/wiki/Experiential_avoidanceZH · Explicit
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