THE ROLE OF SAFETY BEHAVIOURS (DOES IT HELP OR HINDER?)
When we feel anxious or low, it’s natural to want relief. To do something that helps us FEEL SAFE. But sometimes, the things that feel protective actually keep anxiety & low mood going.
These are called safety behaviours. Actions or mental strategies we use to avoid PERCEIVED THREAT or discomfort. They reduce distress in the SHORT TERM but stop us from learning that we can cope & grow.
Normal Coping vs Safety Behaviour
🔸 Normal coping helps you FACE the situation & build tolerance.
🔸 Safety behaviours help you AVOID OR CONTROL the situation to prevent discomfort.
Let’s look at a few examples below.
Social Anxiety
🔸Normal behaviour: Preparing a few conversation topics before a party.
🔸 Safety behaviour: Rehearsing every sentence in your head or avoiding eye contact so you don’t draw attention.
→ This prevents you from discovering that people don’t judge you as harshly as you fear.
Health Anxiety
🔸 Normal behaviour: Getting a medical check-up when you have ongoing symptoms.
🔸 Safety behaviour: Constantly checking your pulse or googling symptoms for reassurance.
→ This keeps your brain stuck in a cycle of checking → doubt → checking again.
Panic Disorder
🔸 Normal behaviour: Taking water with you because it’s practical.
🔸 Safety behaviour: Carrying water ONLY because you believe you’ll panic without it.
→ This teaches your brain you NEED the water to be safe which reinforces the fear.
OCD (Contamination Type)
🔸 Normal behaviour: Washing your hands after touching raw food.
🔸 Safety behaviour: Washing hands for 10 minutes or repeatedly “just in case.”
→ This prevents you from learning that discomfort & uncertainty can fade on their own.
Depression
🔸 Normal behaviour: Taking a quiet day to rest when you’re feeling low.
🔸 Safety behaviour: Consistently avoiding activities or social contact to “protect your energy.”
→ This short-term comfort keeps you isolated & can deepen the low mood over time.
The goal in therapy isn’t to eliminate comfort, but to gently reduce reliance on safety behaviours so you can build real confidence in your ability to cope.