A common response to a painful thought or feeling is to escape, avoid, repress, or distract. While a relief in the short term, the pain can bounce back twofold next time. Avoidance can also come at a long-term cost. > Tip: Examine how your avoidance patterns might come at a cost and challenge them. # What painful thoughts, feelings, or sensations showed up today? I felt... I thought... I had... # What did you do to escape, avoid, or get rid of them? I escaped by... I avoided them by... I got rid of them by... # What did it cost you? Think health, relationship, time, suffering... I spent... I lost... It cost me... # What could you do differently next time? Next time I could... I could instead try... I could choose to...