Lesson 912: Practice on Avoidance and Escape Behavior
Duration:70 minutes
Topic Introduction:Avoiding the past might have helped you through danger, so don't rush to deny it today. We will gently distinguish between protection and being trapped, trying to choose a small, manageable step forward. Recovery isn't about rushing into fear, but slowly regaining choices. It's okay to go slowly. Take care of yourself first. Let your heart settle down. Put safety first. You don't have to bear it all alone. Small progress counts. Please allow yourself some time. May you be treated gently. Please give yourself some time.
○ Course Topic Audio
Lesson 912: Practice on Avoidance and Escape Behavior
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Today we gently approach the exercise of "facing avoidance and escape behaviors." Avoidance is not just about running away; it may have been your way of protecting yourself in the past. The problem is that when avoidance becomes the only option, life shrinks. Today, we're not asking you to immediately confront all your fears, but rather to learn to gently approach them little by little, while retaining the right to withdraw. Choose the smallest step, small enough that your body is willing to try, and allow yourself to rest afterward. If your emotions suddenly become too strong while listening or practicing, please stop, look at your surroundings, touch something within reach, and remind yourself that you are learning, not reliving the event. You can pause, ask for help, or simply take the smallest step. May this learning process gradually shift your focus from "Why am I still like this?" to "How can I better take care of myself?" The past cannot be easily erased, but now you can gradually have more choices, more boundaries, and the right to be supported. When learning about trauma, the most important thing is not to be brave enough to not react, but to be willing to accompany yourself back in a gentler, safer way when you do react. Please allow your pace to be different from others. Some people can speak quickly, while others need a long time to dare to approach; both paces are respectable. At the end of today, you can simply record one sentence: What did I see? What do I need? How am I willing to protect myself? That's enough. If you feel tired, please pause the class, drink water, move around, and look out the window. Being able to stop in time is also a form of mature self-care. May you gradually come to believe that recovery is not about erasing the past, but about allowing yourself to breathe, make choices, have boundaries, and be supported again. Even if you are only stable for a minute today, only understand a single reaction, or only blame yourself one less time, these are not insignificant; they are all part of returning to yourself. Please prioritize safety. Any exercises that cause you excessive pain can be temporarily set aside, and you can slowly approach them again when you have more support. You don't need to complete this journey alone. When appropriate, you can share these feelings with professionals, trusted individuals, or relationships that truly support you.
AI Healing Q&A
AI-powered healing Q&A will help learners understand the protective intentions behind avoidance behavior, so there's no need to blame yourself. When asking questions, you can write down the scenarios you want to avoid, the things you're afraid of happening, and the smallest acceptable step. The AI will assist with tiered practice suggestions; if you feel overexposed, please stop and seek support. After the Q&A, please choose only one minimal contact step; don't force yourself to face all the difficulties at once. Avoidance is not a failure; it once protected you, and now you can choose again. Take care of yourself first.
○ Music therapy guidance
When faced with avoidance, music can help you move closer, rather than forcefully pushing you forward. Choose a melody that empowers you but doesn't excite you, and after listening, only make a small attempt. If you feel like retreating, allow yourself to step back; safety is more important than completion. If you feel tired after completing a step, listen to the music and rest; don't rush to increase the intensity. Behind avoidance lies an effort to protect yourself; approach new exercises with respect, and don't try to prove your courage all at once. Just leave it at that. There's no need to force yourself.
○Eastern and Western Healing Teas
○ Goji Berry Flower Tea: Goji berry flowers and goji berries provide gentle nourishment, suitable as a daily soothing remedy for mental fatigue, physical weakness, or low mood. Take an appropriate amount of goji berry flowers and goji berries, steep in hot water for 5–10 minutes, and drink 1–2 cups daily. While drinking, remind yourself: recovery doesn't rely on pushing yourself, but on taking care of yourself little by little.
○ Healing Recipes
○ Mediterranean Diet: Spinach Feta Pie
Recommended dishes:Spinach Feta Pie (Spanakopita) Recommended reasons:This lesson practices confronting avoidance and escapism. Spinach feta pie, with its clear steps and rich flavor, is a perfect example of practicing "getting a little closer" with a small, manageable dish. Spinach provides a refreshing aroma, while feta cheese offers a savory and satisfying taste. Cooking itself can be a form of light action exercise: not forcing yourself to do a lot, but completing a safe, manageable, and reviewable small step. Recipe (1–2 servings): practice: Before preparing this dish, please stop and observe your current state: are you tense, numb, tired, anxious after waking up, panicked after being triggered, or worried about your body's reaction? Please do not blame yourself; simply treat these reactions as signals that need to be gently recorded. Before eating, take three slow breaths, observe the color of the cup or bowl, and feel the support under your feet and in the chair. If you are experiencing intense flashbacks, panic, suicidal thoughts, severe insomnia, or a significant decline in function today, please prioritize safety, seeking help, and professional support before eating. Take your first bite slowly. Daytime meals can be combined with sunlight, short breaks, and light activity; evening meals should be portion-controlled to avoid overeating, excessive sweetness, or drinking too much water that may affect sleep. Video Title:Spinach Feta Pie – A therapeutic recipe for stabilizing rhythms and gentle self-care, used in practice sessions that support avoidance and escape behaviors. hint:If PTSD-related symptoms continue to worsen, significantly affecting sleep, work, interpersonal relationships, or diet, or are accompanied by intense fear, depression, dissociation, or self-harming thoughts, please contact an in-person doctor, psychologist, trauma therapist, or emergency resources promptly.Click to view healing recipes
◉ Mediterranean Diet: Spinach Feta Pie
I. Recommended Dietary Therapy and Reasons
2. Recipe and Method
3. Small rituals for body and mind
4. Dietary Therapy Experience Record
V. Instructional Videos (approximately 3–5 minutes)
6. Precautions
○Mandala Healing
If you really want to look away, please don't blame yourself. Sometimes avoidance has protected you, so today's practice isn't about forcing yourself to stay, but trying to look a little longer before allowing yourself to rest. The mandala will remind you: approaching doesn't have to be forceful; gentle, withdrawn practice also has power. Just a little today. No need to force it. Let your heart slowly return. You're already on your way. Put safety first. Even a short pause counts. May you be treated gently. It's okay to go a little slower.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0
Before we begin, I'd like to know how you feel right now.
There is no standard answer; just choose the one that best reflects how you feel right now.
The experience is over. Tell us how you feel now.
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After the fluorescent line crawling is completed and stopped, first select a color, then click on the closed area in the graphic to fill in the color.
AI Digital Mandala Static Focus EngineAZ Image Coloring · 60 Colors
AI Digital Mandala Interactive Focus Engine
A–Z Free Selection · Layered Lines · 60 Color Fills
○ Calligraphy and engraving therapy practice
If you want to avoid practicing, please don't blame yourself first. Today, just get a little closer; the time can be short, the pace can be slow, and you can stop at any time. There are no specific requirements; just practice completing a small section within the acceptable range. Being gentle is already a new beginning. Just a little bit today. No need to force yourself. Let your heart slowly calm down. Safety first. Even a short pause counts. You're already on your way. Going slowly is okay. May you be treated gently.
○ Art Therapy Guidance
If you feel like avoiding drawing, please don't blame yourself. Today, just draw a very small entrance, like a line, a door, or a small dot. You can approach it, or you can stop. Drawing isn't about forcing yourself to confront something, but about regaining your choices and rhythm. Just a little bit today. No need to force it. Let your heart slowly return. Put safety first. Even a small pause counts. You're already on your way. It's okay to go slowly. May you be treated gently. Please take your time.
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○ Diary Healing Suggestions
Please write down one small thing you've been wanting to avoid lately, but don't force yourself to confront it immediately. Write down what worries you, how your body reacts, and what the smallest steps would be if you were just getting a little closer. Finally, add a sentence allowing yourself to: I can try, and I can stop if it doesn't feel safe. Just a little bit today. No need to force it. Let your heart settle down slowly. Put safety first. Even a small record counts. You're already on your way. It's okay to go slowly. May you be treated gently. Please take your time. Take care of yourself first. Just a little bit today. No need to force it. Let your heart settle down slowly.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.