Dropping ‘Safety Behaviours’
Examples of safety behaviour
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Sitting or lying down / Leaning against a wall
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Going out ‘for air’ / Getting a glass of water
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Leaving a situation
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Asking for someone’s help / Phoning someone
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Sitting near an exit
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Avoiding crowds
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Carrying your mobile phone – or a ‘good luck charm’
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Only visiting friends with whom you feel ‘safe’
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Only going to places you feel ‘safe’
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Never going out alone (bringing a ‘safety person’)
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Opening a window (indoors or in car)
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Making sure we eat a certain food or supplement
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Making sure we get the ‘exact’ amount of sleep
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Wearing loose clothing / avoiding warm rooms
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Avoiding physical exertion (for fear of increased heart rate)
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Distraction – turning up the TV, radio, humming loudly, engaging in some activity to try to block out the panic
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Practising relaxation or deep breathing in a frantic attempt to ‘get rid of’ the panic