Safety Behaviours: Short-Term Relief, Long-Term Anxiety
Updated: April October 3, 2024When anxiety strikes, our instinctive response is often to find a sense of security and relief as quickly as possible. This desire for immediate comfort often leads us to use what psychologists or anxiety therapists call "safety behaviours" — actions or habits we believe will protect us from the distressing effects of anxiety. While these behaviours may provide temporary relief, they can inadvertently worsen our anxiety in the long run. In this article, we'll delve into the paradox of safety behaviours, exploring why they can provide short-term comfort while exacerbating long-term anxiety.
At Virtual CBT, we have a variety of expert anxiety therapists who can help you with safety behaviours. Book a free consultation with us to learn how we can help. Learn more about our fees.
Understanding Safety Behaviours
Safety behaviours are coping strategies used to manage anxiety. They can take many forms, from physical actions to mental strategies. Some common examples include:
Avoidance: Avoiding situations, places, or people that trigger anxiety.
Reassurance-seeking: Repeatedly seeking reassurance from others about our concerns.
Distraction: Engaging in activities to divert our attention from anxious thoughts or feelings.
Substance use: Turning to alcohol, drugs, or medication to numb anxiety.
Rituals: Performing specific rituals or compulsions to reduce anxiety (common in obsessive-compulsive disorder or OCD; essentially, rituals serve the same purpose of a safety behaviour but may have a stronger habitual response). You can read more about OCD here.
Safety objects: Carrying certain items believed to provide protection or comfort.
Examples of Safety Behaviours for Different Disorders
Generalized Anxiety Disorder (GAD):
Excessive reassurance-seeking from others
Over-preparing for situations to avoid uncertainty
Avoiding making decisions to reduce the fear of making a wrong choice
Checking or researching information repeatedly to feel more in control
Social Anxiety Safety Behaviours:
Avoiding eye contact during conversations
Using the phone instead of meeting in person
Rehearsing conversations in advance to avoid embarrassment
Sitting at the back of the room or near exits during events
Panic Attacks:
Carrying medication or water at all times as a “just in case” measure
Staying close to home or familiar places to prevent panic
Avoiding physical exertion to prevent sensations that mimic panic symptoms
Sitting down immediately when feeling anxious to avoid fainting
Health Anxiety:
Checking body for signs of illness multiple times a day
Avoiding medical appointments out of fear of bad news
Googling symptoms frequently to ensure nothing is wrong
Seeking excessive reassurance from doctors or loved ones about health
Emetophobia (fear of vomiting):
Avoiding certain foods or restaurants to prevent nausea
Carrying nausea remedies or gum at all times
Staying away from people who appear sick
Eating very slowly or skipping meals to avoid feeling sick
Driving Phobia:
Only driving on familiar routes or during specific times (e.g., avoiding rush hour)
Avoiding highways or high-traffic areas
Relying on GPS or having someone else in the car for support
Driving with the windows open to prevent feelings of claustrophobia
Why Safety Behaviours Maintain Anxiety (CBT). Source: Lewish Psychology
The Short-Term Relief Trap
Safety behaviours offer a sense of control and comfort in the short term. They appear to reduce anxiety and make us feel better equipped to handle challenging situations. For instance:
Avoiding a social gathering may seem like the quickest way to avoid embarrassment or anxiety.
Seeking reassurance from a friend may temporarily ease worries about a particular situation.
Distracting oneself with work or entertainment can provide momentary relief from distressing thoughts.
The Long-Term Consequences
While safety behaviours offer temporary relief, they come with significant long-term consequences:
Maintaining Anxiety: Continual reliance on safety behaviours prevents us from learning to confront and manage anxiety effectively. We never develop the necessary skills to cope with the root causes of our anxiety.
Cycle of Dependence: Safety behaviours create a cycle of dependence. We become reliant on them to feel safe, making it increasingly difficult to function without them.
Avoidance Reinforcement: Avoiding situations that trigger anxiety maintains the belief that these situations are inherently dangerous. This reinforces our anxiety and prevents us from challenging irrational fears.
Limiting Growth: Safety behaviours restrict personal growth and limit our ability to confront challenges. They can lead to social isolation, missed opportunities, and a diminished quality of life.
Book a free consultation and Celissa and Melissa (Clinical Directors of Virtual CBT Clinic) will meet with you to better understand your anxiety and match you with a CBT therapist in Ontario.
Check your benefits to see if you are covered for private psychological care (also known as psychotherapy, therapy, counselling).
Learn more about our treatment fees.
Breaking Free from the Safety Behaviour Trap
Recognizing and addressing safety behaviours is a crucial step toward long-term anxiety management and is often overlooked in therapy (or sometimes therapists can teach you safety behaviours to “manage” your anxiety):
Self-awareness: Start by identifying your safety behaviours. Keep a journal to record situations that trigger anxiety and the behaviours you engage in to cope.
Challenge Beliefs: Question the beliefs that underlie your safety behaviours. Are your fears rational, or are they exaggerated? Challenging these beliefs can help you reevaluate the necessity of your safety behaviours.
Gradual Exposure: Gradual exposure to anxiety-provoking situations, with the help of a therapist if needed, can help desensitize you to your triggers and reduce the reliance on safety behaviours.
Seek Professional Help: If safety behaviours are significantly impacting your life, consider seeking help from a therapist or psychologist who specializes in anxiety disorders. They can provide guidance and strategies to overcome these behaviours.
Safety behaviours offer a semblance of relief from anxiety in the short term, but they come at a high cost in the long run. They perpetuate anxiety, restrict personal growth, and hinder our ability to cope with life's challenges effectively. By recognizing these behaviours and working to break free from them, you can develop healthier, more sustainable strategies for managing anxiety and regaining control over your life. Remember, the path to long-term anxiety relief may be challenging, but it is a journey well worth taking.
How do I find an anxiety therapist who can help me with my anxiety behaviours?
Finding an anxiety specialist can be challenging but virtual practices make it easy for people to connect (especially those who live in remote communities, have busy lives, or don’t have transportation). At Virtual CBT Psychotherapy, we have a variety of anxiety specialists to choose from who have had specialized training in anxiety disorders. Safety behaviours are unique depending on your anxiety type and your core fears.
You can book a free consultation with us to see how we can help. * Please note that you must be an Ontario resident to access our services (teen or adult).
Learn more about our virtual anxiety treatment in Ontario.
