Safety Behaviours: Short-Term Relief, Long-Term Anxiety
Last updated May 13, 2026
When anxiety hits, we often seek quick relief and security. This urge leads us to use "safety behaviours". Safety behaviours are actions intended to shield us from anxiety. Though these behaviours offer short-term comfort, they often make our anxiety worse over time. In this article, we’ll explore the paradox of safety behaviours: why they bring immediate ease but increase long-term anxiety.
At Virtual CBT, our expert anxiety therapists can help you address safety behaviours.
Book a free consultation with us to learn how we can help.
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What are 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. Staying away from situations, places, or people that trigger anxiety.
Reassurance-seeking. Constantly seeking reassurance from others about our concerns.
Distraction. Engaging in activities to divert our attention from anxious thoughts or feelings.
Substance misuse. Using alcohol, illicit drugs, or prescription medication to numb anxiety.
Rituals. Doing certain rituals or compulsions can help lower anxiety. This is common in obsessive-compulsive disorder (OCD). These rituals work like safety behaviours but can feel more automatic. Read more about OCD.
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
Learn more about CBT for GAD
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
Learn more about overcoming social anxiety
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
Read more about CBT for panic attacks
Health Anxiety:
Checking body for signs of illness many 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
Learn more about managing health anxiety
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
Learn more about emetophobia
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
Learn more about driving anxiety therapy
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 seem to cut anxiety and help us feel more ready for tough situations. For instance:
Staying away from a social gathering might feel like a quick fix for embarrassment.
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. Relying on safety behaviours stops us from learning how to face and manage anxiety. 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 rely on them for safety, so it gets harder to function without them.
Avoidance Reinforcement. Avoiding triggers for anxiety reinforces the idea that these situations are 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 cause social isolation, lost chances, and a lower 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. They will 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).
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Breaking Free from the Safety Behaviour Trap
Recognizing and addressing safety behaviours is key for long-term anxiety management. This step is often missed in therapy. Sometimes, therapists teach safety behaviours to help manage anxiety.
Self-awareness: Start by identifying your safety behaviours. Keep a journal. Write down what makes you anxious and how you 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 can help desensitize you to your triggers. It can also help reduce the reliance on safety behaviours.
Seek Professional Help. If safety behaviours are affecting your life, think about talking to a therapist or psychologist who knows about anxiety disorders. They can provide guidance and strategies to overcome these behaviours.
Safety behaviours may provide short-term relief from anxiety, but they have a high long-term cost. They prolong anxiety, limit personal growth, and make it harder to handle life's challenges.
By identifying these behaviours and working to change them, you can create healthier ways to manage anxiety. It can also help take back control of your life. The road to lasting anxiety relief may be tough, but it’s a journey worth pursuing.
How do I find an anxiety therapist who can help me with my anxiety behaviours?
Finding an anxiety specialist can be tough. But virtual practices make it easier to connect. This is especially helpful for those in remote areas, busy lives, or without transportation.
At Virtual CBT Psychotherapy, we offer various anxiety specialists. They all have specialized training in anxiety disorders. Safety behaviours are unique depending on your anxiety type and your core fears.
Book a Free Consultation with Virtual CBT
Book a free 15-minute call with us to see how we can help. Our Clinical Directors will match you with a social worker, registered psychotherapist or online psychologist. We also offer online psychological assessments.
Learn more about our virtual anxiety treatment in Ontario.
Written by Celissa Vipond, RSW, MSW
