SAFETY BEHAVIORS in panic and why they’re a BIG PROBLEM.
READ TIME : 2 min
Specific safety behaviors are unique to each person but essentially:
They are strategies intended to decrease anxiety or prevent panic.
While they are totally understandable because no one WANTS to feel anxious or panicked, the problem is that they don’t serve the intended function. Long term they make panic and anxiety WORSE.
For two important reasons…
1) they reinforce the false alarm from your amygdala telling you that panic symptoms are dangerous (when they aren’t)
2) They rob your brain the opportunity to learn something new (correct the misinformation), specifically that panic ISN’T dangerous and that you CAN handle it.
Which means…
Over time this creates and strengthens two false and very problematic beliefs for your brain:
1) that panic is dangerous and should be avoided at all costs
↓
2) that the safety behaviors/objects have protected you from the panic
Neither of which are true...
You might be wondering what YOUR safety behaviors are?
Truthfully they are anything you do with the intention to avoid, decrease, or get rid of panic.
And for each person they are different but I’ll give you a few common examples...
Common safety behaviors include:
monitoring how you feel
checking your heart rate
carrying a water bottle everywhere
carrying medication or medication bottle
bringing a safe person with you
sitting close to the exit
avoiding places/activities that you have experienced panic in the past
practicing breathing/relaxation skills at any sign or potential panic
googling or searching Reddit
using an ice pack or sour candies
always knowing where the nearest hospital is
reassuring yourself or getting reassurance from others
sitting instead of standing or leaning on a wall or cart
listening to podcasts or TV for distraction
drinking alcohol
avoiding caffeine or food
grocery shopping or driving at specific times when it’s not crowded
checking data from smart watch
driving in the right lane so you can exit at any time
Questions to ask yourself to figure out what your safety behaviors are:
is there anything you do to try to prevent panic attacks?
what do you do to try to protect yourself from panic?
how do you respond if you notice a worry pop into your head about having a panic attack?
what do you do if you notice a physical sensation associated with panic?
is there anything you avoid because of panic/anxiety?
Identifying your safety behaviors are a KEY part of treatment.
So that we can work to reduce them, which will be hard work but, will actually address the panic cycle to help you finally get relief that lasts.
Want help figuring out your specific safety behaviors? Reach out to schedule a free consult call to get started today.
Hi, I’m Michelle
I’ve been working in mental health since 2010 and struggling with anxiety for oh, idk, maybe my entire life.
And with my lived experience having anxiety, I know what works, what doesn’t, and what makes things feel worse. In here, you’re not alone, and I’ll work with you to shed the shame along with the anxiety. And by using evidence-based practices, I’ll help you recover, not just feel better.