Safety Behaviors in Anxiety

When people feel anxious, they often engage in certain actions known as safety behaviors. These are behaviors that seem to offer protection or help manage anxiety. While they may provide temporary relief, they can also maintain or worsen anxiety in the long run. Let’s explore what safety behaviors are, the different types, and some real-life examples.

What Are Safety Behaviors?

Safety behaviors are actions that individuals take to avoid situations that make them feel anxious. They are often used to cope with fears or anxiety-provoking scenarios. Here’s how they typically work:

• Immediate Relief: They help a person feel safer in the moment.
• Avoidance: Over time, they can prevent a person from facing their fears, leading to increased anxiety.

Types of Safety Behaviors

Safety behaviors can be categorized into two main types:

1. Cognitive Safety Behaviors: These involve thoughts or mental strategies that help manage anxiety. Examples include:

• Reassurance Seeking: Asking others for confirmation or comfort.
• Negative Self-Talk: Focusing on worst-case scenarios to prepare for the worst.

2. Physical Safety Behaviors: These are actions taken to avoid perceived danger. Examples include:

• Avoiding Crowds: Staying away from busy places to avoid panic attacks.
• Carrying Anxiety Relief Items: Such as medication, water, or a stress ball.

Real-Life Examples

Let’s look at a few real-life scenarios to illustrate safety behaviors:

• Public Speaking: Someone might avoid speaking in front of others altogether or bring a note card to feel more secure. While this may help them cope in the moment, it prevents them from improving their public speaking skills.
• Social Gatherings: An individual may only attend parties with a close friend to feel safe. This reliance can result in missed opportunities to make new friends or enjoy social events.

Steps to Address Safety Behaviors

If you or someone you know is struggling with safety behaviors, here are some steps to consider:

1. Identify Safety Behaviors: Keep a journal to track what actions you take when feeling anxious.
2. Challenge Your Thoughts: Question the necessity of these behaviors. Ask yourself if they truly help or just provide temporary relief.
3. Gradual Exposure: Slowly face the situations you avoid without resorting to safety behaviors. Start small and gradually increase the challenge.
4. Seek Support: Consider talking to a therapist who can help you navigate these feelings and develop healthier coping strategies.

Comparing Safety Behaviors and Healthy Coping Strategies

| Safety Behaviors | Healthy Coping Strategies | |-------------------------------|----------------------------------| | Provide short-term relief | Build long-term resilience | | Often lead to avoidance | Encourage facing fears | | Can increase anxiety over time | Help reduce anxiety over time |

By recognizing and addressing safety behaviors, individuals with anxiety can work towards a healthier, more fulfilling life. It’s important to remember that while these behaviors may seem helpful, they can often hinder true progress in managing anxiety.