Introduction
Driving is a daily act performed by many, but for some, it brings a lot of stress in their life. Sometimes, it may cause extreme anxiety for some people. To have safe and stress-free driving, it is crucial to understand and learn to manage driving anxiety.
Anxiety While Driving
The term driving anxiety refers to the fear or concern associated with engaging in the activity of driving a vehicle. Driving anxiety is one issue that is common but not much talked about. A large number of people experience it, and it affects their everyday lives.
Anxiety associated with driving has an impact on a person’s independence and quality of life. Such as fear of having an accident, becoming lost while driving, or feeling overwhelmed by traffic. The level of this fear might vary from mild to severe, and it can become a phobia. It could be an all-encompassing fear of driving, or it could point to specific driving situations or conditions such as highways, freeways, tollways, bridges, tunnels, curves, steep declines (downgrades), passing others on the road being passed by other vehicles or losing control of the vehicle.
People experiencing anxiety can regain driving confidence by understanding its causes and using coping mechanisms.
Common Symptoms of Anxiety While Driving
Anxiety while driving presents with several key symptoms-
- Palpitations: While driving, you may experience sensations of your heart pounding or racing.
- Sweating: You might start sweating too much on your palms or forehead.
- Shortness of Breath: You may experience shortness of breath while driving a car or in any situation or feeling that you are not able to get enough air.
- Dizziness: Feeling lightheaded or like you might faint while driving on a high-traffic road.
- Muscle Tension: One might also feel a tightness in their shoulders, neck, or back.
- Fear of losing control– You might also fear that the car is not being controlled by you or that you will make a mistake.
These warning signals cannot let you drive safely and comfortably. If any of these problems are severe or persistent, then you must visit a mental health professional.
Factors Triggering Anxiety While Driving
Driving anxiety can originate from many different things, and it varies from person to person. The following are common reasons:
Previous traumatic experiences: If anyone underwent a car accident or happened to witness a severe accident of such nature may develop a fear of driving.
High level of stress– One may experience disturbance due to life stressors, like- work pressure or personal problems. This can multiply anxiety while driving.
Fear of accident– The thought of meeting with an accident while driving can lead to stressful events. Having constant worry about accidents, the feeling of crashing a vehicle, or not being able to control the car while driving can increase stress.
Performance pressure– Worrying about being judged or criticized by others while driving. Always worry while driving might make mistakes.
Specific driving situations– Getting apprehensive about specific routes like- highways, flyovers, tunnels, or feeling stuck while on traffic routes.
Loss of Control: At times, a few individuals are not in good condition and are scared because of concerns they may have about controlling the vehicle or their inability to perform in emergencies.
To address these triggers, we often require both practical and psychological strategies.
Important Tips to Manage Anxiety While Driving
Managing driving anxiety is essential for your comfort and safety. Here are some tips-
- Plan your route: Study the route you will be driving, including any potential detours or busy areas, so you know what to expect and can relax in new or unfamiliar areas.
- Put on relaxing music: Music that is calming or music that gives you joy can be a big distraction from anxious thoughts and can help make driving more pleasant.
- Be in the moment: Try not to think of what-ifs. Keep your mind in present and focused on the task at hand, driving safely. Be aware of your surroundings and keep your hand and eye coordination.
- Set small goals: Some people might be overwhelmed by long drives, so break down a long drive into smaller segments. Take breaks when you are on longer drives.
- Positive affirmations: Self-affirmation is a tool for self-talk & positive thoughts that can counterbalance the negative thoughts and help you to boost your confidence.
Are there Specific Techniques or Therapies to Reduce Specific Anxiety While Driving
Yes, there are several targeted techniques and therapies that can help reduce driving anxiety. Some strategies for driving-related anxieties are as follows-
- Cognitive Behavioural Therapy (CBT): It can help to identify and challenge negative thoughts about your driving skills. A therapist can help you unlearn how to maintain negatives and learn how to take positives from situations.
- Exposure Therapy: Gradually exposing yourself to the act of driving can help to familiarize you sooner or later with fear-inducing context. Start with driving in easier environments and eventually progress on to more difficult ones. Begin driving in simpler environments and work your way up over time to more difficult situations.
- Techniques of Grounding: Practice grounding techniques to help yourself during panic attacks. These techniques incorporate deep breathing, and help you to focus on your physical sensations.
- Relaxation Techniques: Practice mindfulness or relaxation techniques before and during a drive. It can help you to stay relaxed and composed.
If your anxiety starts to impact your life significantly, you can consult a mental health professional who can help you develop strategies that will suit your situation.
Conclusion
Driving can be stressful, so it is good to know how to manage anxiety while driving for your safety and comfort. With some awareness and proactive practices, managing driving anxiety is easy. By addressing your triggers, using relaxation techniques, and getting professional help when needed, you can get back out there on the road.
References
- American Psychological Association. (n.d.). Anxiety disorders. (https://www.apa.org/topics/anxiety)
- Mayo Clinic. (2023). Anxiety disorders. (https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961)
- Psychotherapies. (n.d.). National Institute of Mental Health (NIMH). (https://www.nimh.nih.gov/health/topics/psychotherapies)
- Phobias. (n.d.). Johns Hopkins Medicine. (https://www.hopkinsmedicine.org/health/conditions-and-diseases/phobias)
