Key points

Anxiety can build over time from little moments, especially those related to a "Just-In-Case" (JIC) rationale.

JIC is a common driving force in anxiety, and it urges us to perform quick safety behaviors.

Safety behaviors are problematic and repetitive behaviors that temporarily reduce JIC anxiety, e.g., checking.

When JIC causes distress and impairment, we need to say "no" to JIC-related safety behaviors.

Don’t overlook the little anxiety moments.

Yes, big fear moments—such as running off stage in fright when it’s your turn to give a big speech or having a panic attack during a test—are remembered most vividly and often cause immediate and profound damage to our lives.

But it’s the little moments with our anxiety that can cause the most damage. They add up and lead to

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