Have you experienced driving anxiety before?
Imagine climbing into your car and driving to your destination. Physically, you might observe your heart pounding and your palms getting sweaty. Mentally, you might experience a feeling of panic or a fear of losing control, be concerned about getting into an accident, or be worried about other cars colliding with yours.
This could lead to your focus changing or narrowing while driving and you might even avoid driving altogether. By avoiding driving or only driving to destinations that are essential, you might discover that you are withdrawing from social and/or recreational activities.
There are several ways to relieve driving anxiety. First, you could practice relaxation techniques before and during driving, such as deep breathing or meditation. It’s also helpful to start with short and familiar drives to build confidence gradually. Taking driving lessons to improve your skills can make you feel more in control. Additionally, listening to calming music while driving might ease your tension.
The anxious emotions related to vehicles might be the consequence of car accidents (whether you have been involved in one before or are scared of getting into one). It is vital to note that not all those who undergo anxiety due to driving will refrain from driving.
If you encounter anxiety yet decide to keep driving, you might become conscious of your “safety” or you might develop avoidance behaviors to assist you in coping. Examples of these “safety” or avoidance behaviors include grasping the steering wheel more tightly than normal or closing your eyes when traveling as a passenger.
The anxiety you experience when you contemplate a feared situation that you can’t control (in this case, driving), marks the beginning of this cycle.
As your body scans the environment for dangers, your physical symptoms intensify and your focus shifts to yourself.
If you are feeling or expecting anxiety, you might attempt to ease your anxiety by avoiding that situation.
Avoidance offers immediate short-term alleviation of the anxiety but might make it more severe in the long term.
“Safety” behaviours strengthen the brain’s notion that you should be frightened but they truly don’t safeguard you from future accidents.
Reversing the Malevolent Cycle of Anxiety
Graded exposure can help you resume driving or traveling in a vehicle as a passenger.
Graded exposure involves gradually confronting your fears, ranging from the least anxiety-provoking to the most anxiety-provoking, by using a list.
The aim is to progress through this list in a structured and repetitive manner, to build your confidence by applying coping techniques and reduce the anxiety in the long run.
Some ways to alleviate driving anxiety include getting enough sleep before driving to ensure you’re well-rested. You can also try visualizing a successful and calm driving experience in your mind. Sharing your feelings with a trusted friend or family member can provide emotional support. Another option is to break your driving into smaller, manageable chunks and take breaks if needed. Do any of these methods sound helpful to you?