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Avoidance - Blog Posts
My toxic trait: I’m great at talking to people about their feelings and what’s doing on in their lives, but the second anyone asks me back I deflect and avoid.
I know I’m doing it. I don’t know how to stop though.
5 Reasons Highly Sensitive People Struggle With Loneliness
June 26, 2019
For the past month, I have debated on whether or not to post about loneliness as it can involve various factors or perspectives. I would also love to elaborate on this topic in my next article post as I am exploring ways to dissolve my own feelings of loneliness.
As humans, we are wired to connect with others and I believe it is an important need to be addressed. Without healthy connections, people usually try to meet these needs in a variety of unhealthy (self destructive) ways.
Although most people experience loneliness at some point in their lives, this feeling seems to come with the territory of being a highly sensitive person (HSP) on a chronic level.
Why Do We Feel Lonely?
The following list includes five common reasons HSPs may struggle with loneliness...
1. Self Isolation
Most highly sensitive people require plenty of alone time to process things (especially introverts). Although solitude is needed to recharge and protect our sensitivity, we can easily take our alone time too far without realizing it. Too much solitude can lead to self isolation. Experiencing overwhelming emotions may also lead to isolation.
2. Feeling Misunderstood/ Invalidated
Feeling misunderstood also seems to come with the territory of being an HSP. I believe one reason is that many of us want to be true to ourselves and express ourselves authentically in a society that encourages the opposite.
As HSPs, we tend to experience our emotions intensely and process things deeply. It can be difficult to express ourselves in ways non HSPs may understand and (often is misunderstood) as a result, many HSPs may feel invalidated. The HSP may have difficulty finding people that understand or validate their feelings or ideas.
3. Fear of Rejection/ Criticism
Along with feeling misunderstood, HSPs are prone to fearing rejection. Many of us struggle with social anxiety and may feel inadequate.
I believe that many people don't realize that HSPs tend to be highly self conscious and can be hard enough on themselves. The added pressure from other's criticism can simply be too much to process for an HSP. This can lead to withdrawal and loneliness.
4. Vibes
Hsps are often intuitive empaths that can pick up the energy from the environment or other's. We can also easily pick up on social cues, expressions, intentions or the underlying motives of other's.
HSPs may also feel super uncomfortable around "fake" people and want to avoid surface level friendships in general. HSPs tend to prefer deep and meaningful connections and conversations and may avoid certain people or situations if an uncomfortable vibe or feeling arises.
5. Rumination
Highly Sensitive people are known for having abundant inner worlds and a natural talent for creativity (which is amazing)! Unfortunately, this trait can also make HSPs more prone to rumination (overthinking/feeling about situations).
Rumination can also be linked to anxiety, depression, trauma, various forms of addictions (All can be isolating experiences).
The heightened state of anxiety associated with rumination may lead to a fight or flight reaction causing an HSP to either avoid social situations or negatively react. This can lead to more feelings of isolation, invalidation, and avoidance.
You Are Not Alone!
If anyone can relate to this article, please know that you are not alone in this world and your feelings are valid! There are others (including myself) that can relate and care!
I plan on writing more about this topic and my journey to dissolving my chronic loneliness.
If you can relate to this post or need to reach out, feel free to share in the comments! Thankyou very much for your support!
With Love,
Dahlia
Photo Source: s-fashion-avenue.blogspot.it
10 Signs You May Be a Highly Sensitive Person (HSP)
March 5, 2019
In a world where being sensitive is misinterpreted as being fragile or weak, many people tend to avoid there feelings and hide their sensitivity. We live in a time where society encourages us to run away from our genuine emotions and we are told to toughen up.
As HSPs, we tend to struggle with this because we have such sensitive nervous systems.This is not an indication, however, that HSPs are weak or damaged individuals.
Highly sensitive people are genetically wired to have finally tuned nervous systems and can easily be over stimulated by various factors(both external and internal stimuli).
Being on the receiving end of an excessive amount stimuli can be very overwhelming and stressful for HSPs. Being wired differently than most of the population can also make it difficult for HSPs to feel validated and understood. It can also make an HSP more prone to a number of physical and emotional issues. It's no wonder so many HSPs tend to need more time to retreat and spend more time alone than other's.
I know all too well how it feels to feel too much and suffer from various ailments ranging from depression and anxiety to chronic fatigue syndrome. I've always felt misunderstood or judged by many people. If you are going through anything like this, I'm here to assure you that you are not alone.
Fortunately, there are a variety of resources and tools that can help HSPs survive and thrive. I honestly don't know where I would be if I didn't learn about my HSP traits as well as related topics to the HSP.
Although I am still a work in progress, discovering that I'm a highly sensitive person and learning ways to work with this trait, has helped me become more self aware. It helped me realize that I needed to do more self care and enforce boundaries when needed. It helped me realize I need to stop being so hard on myself. It has also lead me to make connections to other related topics and have a better understanding of why I'm the way I am. Learning about all this has also helped me realize that being an HSP does not make me an incredibly flawed individual and has lead me to realize that I am not alone. Learning about being the HSP has also helped me find new ways of making my life more manageable.
In the next section, I wrote a list of 10 signs that you or someone you know may be a highly sensitive person. Not everyone will identify with every trait and having a small amount of traits is not an indication of being an HSP. I know there are many ways to list HSP traits and many of the traits overlap, so I summed up a variation of common traits into a list of 10 signs. Following are 10 signs that you or someone you know may be a highly sensitive person.
10 Signs You May Be A Highly Sensitive Person
1. You are Hypersensitive To The Physical Environment (Including To Noise, Sight, Touch, Smell, Taste, and Tempurature)
i.e. You may be hyperensitive to bright lights or noisy crowds. You may also embrace and appreciate positive sensory stimuli more than other's and may be more in touch with a beautiful work of art or be musically inclined. You may also prefer to be in nature.
2. You are More Emotionally Sensitive Than Most People and Have Been Told You Are "Too Sensitive"
i.e. You have felt misunderstood or have been told you are overly sensitive and that you need to grow "thicker skin". Some HSPs feel the need to avoid watching violent movies due to a high sensitivity to violence. Highly sensitive people also suffer from emotional issues such as depression and anxiety. On the other hand, being sensitive can be linked to that spark of creativity HSPs often experience.
3. Avoids Conflicts
Many HSPs fear making mistakes and fear rejection. There is also a tendancy toward perfectionism and avoidant behaviors. Many highly sensitive people are conscientious and have self esteem issues. An HSP may have a preference for introversion. HSPs tend to have difficulty making decisions or a tendency to procrastinate. Because many HSPs easily suffer from sensory overload, retreating alone in a peaceful environment can help HSPs recharge and feel less overwhelmed.
4. You Easily Pick Up On Other's Moods/ Behaviors (Or May Be Empathic)
This can lead to feeling emotionally overwhelmed, stressed, and can be very draining for HSPs. It may also be linked to various physical ailments such as having physical pain or fatigue. Being highly sensitive may also be linked to why so many HSPs are empathic and are more in tune with the needs of other's, including animals. They often are seen working in the helping professions or doing humanitarian work.
5. Intuitive
Many highly sensitive people tend to connect ideas and patterns that other's seem to miss. This may lead to being misunderstood by other's. It may also be why so many HSPs have been known to be innovative or create great works of art. HSPs often have the ability of finding new ways to solve problems.
6. Highly Imaginative
Highly sensitive people often have a rich or overactive inner world. This may be related to why HSPs tend to over think or over analyze situations. This may be a reason why highly sensitive people tend to worry a lot and may easily jump to conclusions about things. Highly sensitive people tend to daydream and may appear inattentive or "spacey" to non HSPs. On the same note, having a rich imagination can also spark creativity.
7. Sensitive To Energies
This may lead to over stimulation or feeling uncomfortable in an environment or around certain people or circumstances. This can occur because many HSPs may easily sense the vibes of a room or person. HSPs also tend to be spiritual and may be spiritually sensitive. Energy sensitivity can be a very enjoyable experience if the HSP is in tune with positive energies.
8. Difficulty Sleeping
With all the various stimuli emerging from various sources to the HSPs sensitive nervous system, it is no wonder HSPs are prone to overthinking and feeling. It is also no surprise that many HSPs suffer from sleep issues such as insomnia.
9. Attract Toxic Relationships
Many HSPs tend to attract toxic people such as narcissists or other unavailable people. This is definately where awareness and boundaries may come in hand. Although toxic people are often drawn to HSPs, a variety of people are also drawn to high sensitives in general. Many people are drawn to the caring and understanding nature of HSPs and turn to them for helping assistance, guidance, or for someone to confide in.
10. Do Not Like Being Micromanaged/Judged
Highly sensitive people tend to br hypervigilent to other's behaviors/cues and can easily become uncomfortable or anxious when it feels as if we are being observed under a microscope. This can negatively effect an HSPs performance or functioning, which can make matters worse.
Hopefully this post has been helpful in some way or has helped you recognize that you or someone you know is a highly sensitive person. Identifying as an HSP is one of the first steps to changing ones life for the better! So... Are you a highly sensitive person? Feel free to let me know in the comments. Thankyou and I will post again soon!
With love,
Dahlia
Photo Sources: Pinterest.com
Hi, I hope you dont mind me asking you, but do you know anything about agoraphobia caused by avpd? Bc I have avpd and am increasingly becoming more and more scared to leave the house, I cant go to school and yet I have to. Im not sure what to do
Hi there! Sure, I’ll share what I’ve figured out.
What is agoraphobia?
This word is often used for “anyone who doesn’t leave their house.” But it’s actually connected to panic disorder. It’s about avoiding panic attacks, or places it’s hard to escape from – where panicking would be especially rough.
People with agoraphobia feel unable to deal with (or cope with, or ride out) their panic and anxiety. Which is why instead, they try to prevent the attacks by avoiding triggers – staying at home.
So here’s how agoraphobia and Avoidant Personality Disorder are linked.
1. They both rely on avoidance, to the exclusion of any other coping mechanism.
Uncomfortable emotions – fear for agoraphobia, shame for AvPD – get the same solution every time: Avoidance. Anytime we feel bad, we avoid more.
If this goes unchecked, all other coping mechanisms gradually fall away and are forgotten. At first, avoidance seems like the only choice that works; later it seems like the only choice that exists.
This is how people get stuck.
2. They both involve anxiety reinforcement due to avoidance.
In short: The more you avoid something, the more you’ll fear it.
This is a huge part of basically all anxiety issues; it’s why anxiety tends to get worse and worse. Here’s a link (TW for eating disorder mention).
If you avoid something for long enough, doing it feels scary, even if it wouldn’t have been scary otherwise. (Ask me how I know!)
This anxiety builds fast, as soon as you start avoiding something. But luckily, when you start doing the thing again, it decreases quickly too.
3. They both result in withdrawing from the outside world.
There’s a definite tendency to stay at home – for AvPD, too. Why?
I think people feel more able to cope with things, when they’re at home:
There’s no extra embarrassment, no need to hide how upset you feel.
Access to most or all of your best coping resources (like distractions).
(for agoraphobia) Fewer adrenaline triggers – the arousal of your nervous system, which is interpreted/experienced as panic.
(for AvPD) Fewer situations where someone will try to connect with you, risking visibility and rejection.
So when you leave home, you have fewer coping resources to use, and you get more stressors to deal with.
4. They’re both about protecting yourself from an uncontrollable emotional experience.
With both disorders, there’s this terror of being defenseless to your emotions.
People with agoraphobia feel helpless to control their anxiety and panic.
People with AvPD feel helpless to control their shame when criticized.
There’s no way to buffer or shield yourself from what you’re experiencing.
You’re at the mercy of your emotions – they seem out of control.
Being unable to trust your emotions is actually traumatic. That’s why in therapy, one of the things people learn is how to cope with and tolerate their feelings. (DBT specializes in this! Here are some basic lessons.)
Components to think about:
Reliance on just avoidance, rather than a flexible variety of coping skills
Neglect of other coping skills, and other areas of your life/identity
Inertia due to anxiety reinforcement (more avoidance = more fear)
Stuff that seems to help:
Learn how to deal with your feelings. If you can, find someone who will teach you DBT, or study it on your own.
In particular, learn to cope with anxiety. For instance:
breath and relaxation practices,
“worst result, best result, most likely result” reasoning,
planning and preparing for likely outcomes,
reframes: “Today I am practicing. No matter what happens, I’m going to learn something from it. So even showing up is a win.”
Find and try lots of different coping techniques. Experiment!
But – you don’t have to choose the perfect method. Often, what helps you get clarity is the act of stopping to do some self-care.
Identify what your big stressors are.
Look for any adjustments or tools to make it more bearable.
Set aside time, before and after, for self-care.
Start observing yourself.
Don’t judge, just take notes about your reactions to things. There’s no good or bad data – it’s all just useful.
This is especially hard but especially helpful during a crisis. It gives you something to do & focus on – so you don’t feel as helpless.
Getting out of the house is so, so difficult when it’s something you haven’t done in a while. I’m in the same boat, and I’m still figuring it out myself.
Hopefully this gives you some clues about what you’re facing & what you need!
Much love <3
Listen, all you folks out there with AvPD: you’re amazing.
Every day, against all odds, you show up on my dash.
You live in a world that has taught you to feel unwanted, defective, unseen. But you keep on existing anyway.
You’re all warriors. And you are beautifully fierce.
Don’t listen to the voices – those around you, or within you – that say you’re weak or incapable. You aren’t. Because every single day, you are here, fighting and winning. Even in the moments that feel empty and unnameable, you are learning and growing and gathering strength.
I see you collecting these little things that feed your soul. Assembling the tools you need, for the hard work of staying alive and being well.
You are astonishing, and brave, and powerful. Someday, you’ll carve out a life where you can finally become yourself.
You are real. You matter. And you’re not alone.
AvPD and how we control anxiety.
(Part of my ongoing series of posts on Avoidant Personality Disorder.)
So in anxiety disorders, there are “safety behaviors” that are things you do to manage your anxiety.
Like when people with social anxiety are around other people, they’ll play with their phone,
or stay in the bathroom longer than necessary,
or avoid eye contact,
or only go somewhere with another person.
See also: compulsions in OCD.
It’s something you do while you are in the presence of your Feared Thing, to make it less scary/more tolerable. It’s like a buffer.
But I’ve had a hard time figuring out what is the safety behavior in Avoidant Personality Disorder. So much of its actual presence in people’s lives (or at least in mine) seems to be: “terrified of being seen/rejected by others.” And where you have anxiety, you should also be seeing safety behaviors, right? But it’s not really talked about.
Obviously you can just AVOID people as much as possible, and not have to deal with it in the first place. (Like, clearly. I myself am a shut-in, because AvPD.) But what if you’re actually in it, facing this anxiety/threat? What do you do? How do you buffer the fear?
To lower AvPD anxiety, you de-escalate the intimacy.
I bet MOST of us have a kind of hierarchy of “how scary/how close is this type of interaction.” And if something is too scary, what do you do? Bump down the closeness a step.
You stop touching, step away, put a barrier in between you; you reduce the level of contact, from phone, to chat, to text, to email. (This is my hierarchy; yours might be different.) If you’re in a group and their scrutiny is freaking you out while you try to talk to someone, you go off and talk alone. Or if being alone with someone is too scary, you get somebody to go with you.
Online, maybe you size down the chat window or minimize it entirely between replies. You silence the notifications. You fullscreen something else over it. (Maybe you compulsively glance over to see if they’ve responded, like I do.)
If you’re trying to share something about yourself, maybe you choose to give it to them long-form all at once, so you can’t lose your nerve halfway through. Maybe you edit out select details that are Too Revealing, too unique, too you. Maybe you only share it with them when you've both agreed to discuss it immediately, so it isn’t hanging in the air between you.
It’s about this:
controlling how much access (ability to disturb) they have to you
controlling what they get to see
and monitoring how they react
The “safest” situation is one where they have very little access to you; where you only allow them to see a bare minimum of personal details about you; and where you can watch and try to mitigate how they are responding to you/what they think of you.
The most “unsafe” situation is one where
you can’t control how much access they have to you (i.e. you live with them or see them every day, you can’t get away from their influence/moods/judgments, or they have power over some aspect of your life)
you can’t control how much about you they get to see (i.e. no privacy, no boundaries)
and you can’t monitor or affect how they react (i.e. they find out a secret of yours and then abruptly leave, or they just won’t communicate their feelings with you at all, or you aren’t even aware of what they know until they confront you).
(Okay, so full disclosure, I basically just described my entire relationship with my mom. So this theory may have overlap with codependency, abusive relationships, and c-ptsd, rather than being pure AvPD.)
De-escalating intimacy = de-escalating trust.
You’re reducing their ability to hurt you -- you’re making “How much I am forced to trust you” as tiny and inert as possible.
Which is very useful in a situation where the person is actually going to (or genuinely might) hurt you.
But this eventual habit of lowering intimacy, lowering trust, also means creating distance between you and people you might actually like to form a connection with.
Once you are out of an unsafe situation, this --
controlling how much access they have to you, controlling what they get to see, and monitoring how they react
-- is no longer about managing a threat, or danger. It’s about managing anxiety.
And here is what we know: Compulsions, safety behaviors, avoidance ... anything we do to defend against anxiety, is self-reinforcing. The more you do it, the stronger the urge to do it next time.
There’s another thing:
When you avoid every single instance of interpersonal conflict, you never get the chance to learn how to handle it in a healthy way.
So, yes, when you get into a normal, not-dangerous argument with someone, or have to stand up for yourself, or defend your boundaries -- 2 things: You haven’t built up the skills to handle it in a way that feels safe, AND, you’re super sensitized to conflict because it’s rare.
Conflict is actually scary and feels out of control, times 2, on top of your pre-established fear. And that can be emotionally violent enough, that it can actually be traumatizing or re-traumatizing all on its own.
This obviously isn’t the whole story of AvPD. It’s a personality disorder, not just an anxiety disorder. But I bet for some people, including me, this is a huge chunk of it.
They called it “just a comment"
I called it
three weeks of anxiety, five skipped shifts, and a therapist
I couldn’t afford
Glances
I despise
Entering the stage
As I'd be a kind
Of tragical disgrace
Spots too bright
They melt my face
And I feel like
A tragic disgrace
Doesn't matter
which side I light
Cause the shadow
Remains behind