One of the most famous early demonstrations of how learning through association works comes from the experiments of Ivan Pavlov. Pavlov discovered what is now known as classical conditioning. In his experiments, a bell was rung to let the experimenters know it was time to feed the dogs being used in their lab. After a short while, the dogs began to salivate simply at the sound of the bell, even when no food was given. They had learned that the bell predicted food.

In everyday life, this same kind of learning can link neutral events with fear. For instance, if someone has a panic attack while driving, the car, or even the idea of driving, can become associated with danger. The experience teaches the brain that the car is something to fear, even though the car itself is not the cause of the panic.

Another part of learning theory, called operant conditioning, was developed by B. F. Skinner. This focuses on what happens after a behaviour rather than before it. When a behaviour is followed by a pleasant outcome, it is more likely to happen again. When it is followed by an unpleasant outcome, it becomes less likely. This is particularly relevant for anxiety disorders such as OCD, health anxiety, and social anxiety, where there is a strong and very natural urge to avoid thoughts, experiences, situations, or activities that we have learned make us feel anxious. Avoidance fits neatly into this framework. If avoiding a feared situation or thought brings relief, that relief reinforces the avoidance, making it more likely to happen again in the future.

The problem is that while avoidance reduces distress in the short term, it strengthens anxiety in the long term. Each time a person avoids, they miss the chance to learn that the feared situation may not be as dangerous as their mind predicts. They also lose the opportunity to learn that they can cope with difficult emotions and sensations. The brain instead learns a different lesson: “I was right to avoid this” or “I can’t handle it.” Over time, the fear response can spread, or generalise, to other situations that feel even slightly similar.

Learning theory shows us that anxiety is not a random or mysterious process. It develops through the same learning mechanisms that shape all human behaviour. The good news is that this also means it can be unlearned. Through gradual, structured exposure and gentle behavioural change, you can teach your mind and body that the situations you fear are manageable. The nervous system begins to calm down as new, more accurate learning takes place. What once triggered anxiety starts to become neutral again, and confidence begins to return.

If you haven’t read it yet, the related articles Behaviourism and Maintenance Cycles look more closely at how avoidance fits into this process in everyday life.