While there is nothing wrong with being prepared and bringing things with you like water to a presentation, your cellphone when you go out, or a book to read if you’re taking public transportation, it is a problem when you believe you won’t be able to cope if you don’t have these things with you. Using safety signals is problematic for two main reasons:
- You never have the opportunity to learn that there’s no danger in the situation
- Bringing your safety signals just reinforces the idea that the situation is dangerous in the first place
Take a few moments to think about what types of safety signals you might be using to manage situations where you feel uncomfortable emotions. Here are a few commonly used ones:
- Medication or empty medication bottles
- Water
- Prayer book
- Cell phone
- Some sort of lucky charm
- A particular person
If you’re still uncertain about whether carrying something specific with you is just something that you do because you like to, or something that you do because you need to, try leaving it that thing at home the next time you go into a situation that could cause you distress. If even the thought of doing that is making you feel uncomfortable, chances are it’s a safety behaviour and something to work on. If you’re able to check it out and find that while you prefer to have the object with you, you’re OK and not too distressed without it, then it’s likely not.