Cost of Avoidance and Control Exercise

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Cost of Avoidance and Control Exercise

You can respond anonymously, and no data will be retained from this assessment. If you choose to include your initials and an email address, your results will be automatically sent to the email address provided. Please check that the email address has been entered correctly before submitting this form. All client information is managed on a strictly confidential basis. Please Note: Whilst every effort is made to ensure that our system is securely encrypted, email is not a completely secure means of communication. Think CBT does not accept liability for loss or theft of personal data where any individual chooses to transmit or receive information via email.

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Use this exercise to assess the costs of attempting to avoid or control difficult or distressing thoughts and emotions. Your responses can be used to support your personal development, or as part of an Acceptance and Commitment Therapy (ACT) process under the guidance of a trained therapist. An encrypted copy of your responses will be automatically forwarded to the email address provided.

1. Describe a thought or emotion that you have been attempting to avoid or control? This could be a feeling like anxiety, a sensation like back-pain or thoughts and images about a distressing or traumatic event.

2. List everything that you have attempted to do to avoid or control this problem.

3. How effective or helpful are the avoidance and control strategies?

A. They have helped me to overcome the problem and live a fulfilling life.
B. They have provided short-term relief or distraction without addressing the underlying problem.
C. They have provided short-term relief or distraction and reinforced the underlying problem.
D. They have made no real difference and taken up my time and energy.

4. What has this level of avoidance and control cost you in terms of the things that are important to you, e.g. confidence, health, relationships, missed opportunities, career, personal values etc.?

5. If this approach has not resolved the underlying problem in the long-run, which avoidance and control strategies are you willing to let go of?

6. What uncomfortable thoughts and emotions will you need to make room for if you let go of the avoidance and control?

7. What will you achieve in the longer-term if you focus on what you want, rather than what you feel you must avoid or attempt to control?

8. How will this help you to move closer to your goals and personal values?