Avoidance
Identifying and Tracking Safety Behaviors
The client is unaware of subtle actions they take to feel "safe.
For the client stuck in an avoidance cycle, the anticipated negative outcome of a feared situation feels less like a possibility and more like a certainty. They can articulate in detail exactly how things will go wrong, and this conviction makes it nearly impossible to attempt the behavior. Simple encouragement or challenging these beliefs in-session may not be enough to counter such a deeply held expectation.
This directive creates a framework for the client to directly test their predictions in a controlled way. By systematically contrasting their expectations with the lived experience, they generate their own tangible evidence. The client is left with a concrete record that disputes their anxious assumptions, weakening the rationale for future avoidance.
Identifying and Tracking Safety Behaviors
Safety behaviors are small actions you take to reduce discomfort or a feeling of threat. They are things you do, often automatically, to feel more secure. Examples include: checking your phone to avoid social interaction, mentally rehearsing sentences before you speak, always sitting near an exit, seeking reassurance from others, or carrying specific items ‘just in case.’
For the next seven days, your only task is to notice these behaviors. Do not try to stop or change them. When you notice one, record it in the log below. The goal is simply to observe the pattern.
| Date | Situation (What was happening?) | The Action Taken to Feel Safer |
|---|---|---|
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