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In this episode, Sarah is joined by licensed therapist Mike Comparetto to explore the concept of avoidance—specifically, experiential avoidance, which refers to the tendency to avoid unpleasant thoughts, emotions, and physical sensations. Together, they delve into how we often dodge discomfort by overworking, overthinking, or turning to substances and distractions like social media. While these strategies may offer short-term relief, research shows that chronic avoidance is linked to serious long-term consequences, including anxiety, depression, and even physical health issues like cardiovascular disease and cancer. Mike shares how leaning into discomfort, rather than resisting it, is not only more effective in the long run but also a key step toward reducing anxiety and building emotional resilience.

Mike Comparetto's website: https://striveon.me/

How experientially avoidant are you? Take the Quiz: https://novopsych.com/assessments/formulation/brief-experiential-avoidance-questionnaire-beaq/

Download the tool to identify your emotions: https://www.tsdmind.org/_files/ugd/8bdf26_e098853c2ccd431eab2923afa955ee10.pdf

The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety.

Important links:
Sarah's Mindfulness Coaching website: https://www.sarahvallely.com
TSD Mindfulness Coach Certification https://www.tsdmind.org

This episode is a meditation for beginner mindfulness meditators and anyone interested in learning supports for a variety of mental health challenges, including overthinking, trauma, intrusive thoughts and self-worth. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing.

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In this episode of The Aware Mind, Sarah explores what real vulnerability looks like in relationships—like admitting we’re scared, in pain, or unsure of ourselves. Most of us didn’t grow up in environments that encouraged emotional openness, so we developed protective behaviors to keep ourselves safe. But as adults, those same behaviors can block the deep connection we truly crave. Sarah unpacks why being vulnerable can feel so risky—especially when we fear rejection, invalidation, or triggering someone’s anger. She also dives into how attachment styles shape our relationship with vulnerability, and offers insight into how both anxious and avoidant types tend to protect themselves by avoiding emotional exposure.

How Vulnerable are you? Take the Quiz: https://www.psychologytoday.com/us/tests/relationships/vulnerability-test

Download the tool to identify non-vulnerability behaviors: https://www.tsdmind.org/_files/ugd/8bdf26_1911ee87b5c140d6b298369fa09f1694.pdf

Become a The Aware Mind subscriber. $6 a month will give you access to exclusive content, including guided meditations for better sleep, enhanced focus and much needed emotional healing. Link to Subscribe Today

The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety.

Important links:
Sarah's Mindfulness Coaching website: https://www.sarahvallely.com
TSD Mindfulness Coach Certification https://www.tsdmind.org

This episode is a meditation for beginner mindfulness meditators and anyone interested in learning supports for a variety of mental health challenges, including overthinking, trauma, intrusive thoughts and self-worth. The Aware Mind produces content that supports stress reduction, anxiety relief, better concentration and focus, and trauma healing.

The Aware Mind's host, Sarah Vallely has been teaching meditation for over 20 years and is a private coach, helping clients heal from a narcissistic parent, abusive partner, trauma from growing up with ADHD, intrusive thoughts and overwhelming anxiety.

Send us a text

This is a preview. Subscribe to access the entire 14-minute meditation.

In this guided mindfulness meditation for improving self-worth, you’ll explore the idea that each thought arising during your meditation is rooted in some level of feeling unworthy. As you settle into a calm, centered state, you’ll begin to notice thoughts that surface—whether they are worries, self-doubts, or judgments. Instead of resisting or getting caught up in these thoughts, you’ll gently acknowledge each one and respond with a powerful worthiness affirmation.

Through this practice, you’ll learn to reframe negative thoughts with kindness and compassion, building a stronger sense of inherent worthiness over time. By consistently responding to each thought with worthiness affirmations, you start to rewire your mind toward self-acceptance and inner peace. This meditation isn’t about forcing positivity or rejecting difficult thoughts—it’s about gently guiding yourself back to a place of worthiness with each breath and each moment of awareness. With regular practice, you’ll notice a shift in how you view yourself, moving away from self-criticism and toward genuine self-compassion.

Learn more about Sarah's coaching at SarahValley.com