Safety Behaviors

Safety behaviors are specific actions people take to cope with anxiety-inducing situations. Safety behaviors might stem from a person’s desire to prevent imagined adverse outcomes or make them more at ease in stressful settings. These behaviors are about observable actions, not internal thoughts or attitudes.

Safety behaviors often originate from past experiences or learned ways of coping. Over time, as individuals experience situations that make them uneasy, they develop these behaviors to maintain control. While the intention may be to alleviate or prevent anxiety, it may be helpful to be aware and determine whether these behaviors truly serve the individual’s best interests or if they're short-term solutions.

Another aspect of safety behaviors is that they may be deeply ingrained in an individual’s daily life. Safety behaviorsThey can become automatic, almost like habits, making them difficult to recognize. Addressing them may involve self-awareness and external feedback from others, especially during stressful or unfamiliar situations.

While safety behaviors may seem harmless or even helpful, they can have several adverse effects, particularly in worsening anxiety and preventing personal growth. Below are a few of these impacts. 

Feeding anxiety and perpetuating fears with safety behaviors

Safety behaviors can worsen anxiety and perpetuate an individual's fears. By constantly relying on these safety behaviors, individuals might struggle to learn how to tolerate uncertainty or discomfort. They might find it difficult to challenge their fears and develop healthy coping skills. Over time, a reliance on safety behaviors can keep individuals stuck in a cycle of anxiety and avoidance.

Limiting engagement in enjoyable activities

In addition to maintaining or worsening anxiety over time, safety behaviors can limit an individual's ability to enjoy certain activities and try new experiences. For example, constantly seeking reassurance may prevent a person from building trust in others, taking risks, or pursuing new job opportunities. This limitation may negatively affect various aspects of life, such as personal growth and overall satisfaction.

Reducing quality of life

Worrying about perceived threats and spending excessive time on safety behaviors may reduce an individual’s quality of life. For example, an individual may become increasingly isolated, avoid social interactions, and experience decreased productivity at work or school. Some safety behaviors may lead to harmful physical outcomes, such as adverse effects from substance use and overdose.

While safety behaviors may appear to provide short-term relief for individuals, their long-term effects can be detrimental to personal growth and overall mental health. Recognizing these behaviors may be helpful to prevent their harmful effects.

For those struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

Creating the same problems one is trying to avoid with safety behaviors

When individuals use safety behaviors, they may swing to the opposite end of the spectrum, causing the problem they were trying to avoid. For example, if a person stops speaking out of fear of saying something wrong, others may become upset that they are not participating, causing social challenges that the individual wanted to avoid in the first place. 

Detracting from important issues 

Individuals divert attention from the task at hand when focusing on safety behaviors. They may become overly focused on themselves, their thoughts, and how they act, which may lead to an increase in anxiety symptoms.

Safety behaviors can take on various forms, depending on the nature of the individual's concerns. The following are examples of safety behaviors based on specific conditions an individual may have.

Social anxiety disorder

Social anxiety disorder² causes symptoms of avoidance and fear of social situations. People with social anxiety disorder might perform the following safety behaviors:

• Avoiding eye contact during conversations
• Rehearsing conversations beforehand
• Avoiding certain social situations altogether
• Using substances before social events to reduce nervousness

Agoraphobia

Agoraphobia³ is a mental illness that might be associated with these safety behaviors: 

• Only leaving the house during certain times
• Avoiding crowded places
• Always having an "escape plan" when in unfamiliar settings

Panic disorder

Safety behaviors associated with panic disorder⁴ could include: 

• Avoiding situations or places where a panic attack previously occurred
• Regularly checking one's pulse or breathing rate
• Constantly carrying around medications or “safety items” in case of a panic attack

Obsessive-compulsive disorder (OCD)

OCD can cause various safety behaviors, as compulsions are diagnostic criteria for this condition. Studies have found that exposure therapy may be a helpful treatment for OCD. Below are a few potential behaviors: 

• Repeatedly checking doors, ovens, or light switches
• Washing hands excessively
• Avoiding specific numbers, colors, or places due to perceived bad luck

Specific phobias

Phobias can cause safety behaviors like the following: 

• For someone with a fear of elevators: Always taking the stairs
• For a fear of flying: Avoiding airplanes, choosing other forms of transportation
• For a fear of dogs: Crossing the street when seeing a dog 

Health anxiety

People with health anxiety might experience the following: 

• Constantly seeking medical reassurance by visiting doctors
• Regularly checking for signs of illness
• Avoiding reading or watching media related to disease

Post-traumatic stress disorder (PTSD)

PTSD can incite safety behaviors like the following: 

• Avoiding triggers that act as reminders of the traumatic event
• Avoiding discussing or thinking about the trauma
• Engaging in substance misuse to numb memories or feelings

For those experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Eating disorders

People living with eating disorders might use the following safety behaviors to cope: 

• Wearing baggy clothing to hide body shape
• Avoiding meals or eating in public
• Constantly looking in the mirror to assess body shape
• Performing specific eating rituals, like cutting food into small pieces

Body dysmorphic disorder (BDD)

Safety behaviors related to body dysmorphic disorder include but are not limited to the following: 

• Avoiding mirrors or reflective surfaces
• Seeking frequent validation about appearance from others
• Overusing makeup or clothing to conceal perceived flaws
• Avoiding social situations or photos due to perceived appearance issues

This list is not exhaustive but provides an overview of how safety behaviors can develop in response to different fears or concerns. Identifying safety behaviors can be a step toward empowerment, which may allow individuals to confront their fears with healthy coping strategies.

Often, a cornerstone of managing stress and anxiety is using healthy coping strategies as opposed to safety behaviors, particularly in situations when safety behaviors may be counterproductive. 

By replacing safety behaviors with more constructive coping skills, individuals may improve their ability to overcome life's challenges. Below are several examples of healthy coping strategies that may be helpful for someone managing safety behaviors.

Relaxation techniques 

Relaxation techniques can often calm the mind and reduce anxiety levels, which may improve decision-making and emotional stability. These techniques may include:

• Deep breathing exercises
• Meditation practices
• Mindfulness and grounding exercises

Physical activity

Physical activity has been proven to have numerous mental health benefits, including reduced stress, increased self-esteem, and improved cognitive function. Physical activity might include:

• Engaging in sports or group fitness activities
• Daily walks or bike riding
• Swimming or other low-impact aerobic exercises
• Taking a dance class or participating in an exercise-focused dance group 
• Going to the gym 

Organization and planning

Being organized may provide a sense of order and control, which could alleviate overwhelming emotions. Ways to improve organization might include:

• Setting clear, achievable goals
• Making to-do lists
• Prioritizing tasks to manage workload

Social support

Friends, family, or support groups may act as a network of people who understand and empathize with your situation. Building strong social connections may improve emotional security, ultimately replacing the desire for avoidance or other maladaptive behaviors. Ways to obtain social support might include:

• Maintaining close relationships with friends and family
• Joining support groups related to specific challenges
• Seeking therapy or counseling

With appropriate coping strategies, individuals may learn to manage stress and anxiety more effectively. Simultaneously, they may reduce their reliance on safety behaviors that hinder their personal growth and development. Depending on the individual and their overall condition, it may take time to explore the most effective coping strategies.

Behavior