How to Get Over Driving Anxiety
Do you experience stress and fear of driving? Are you constantly wondering how to get over driving anxiety? If so, you are not alone! Surveys show that 66% of people have driving phobia. Getting behind the wheel can be quite intimidating, especially when you are driving others around, going long distances, or practicing for the first time. Driving anxiety can limit someone from going out and doing things in life; don’t let your driving anxiety control you! Learn how to get rid of driving anxiety.
What Driving Anxiety Feels Like
Driving anxiety can make a person feel highly uncomfortable, anxious, and panicky while driving. When in the car, these drivers can experience symptoms such as a sensation of impending doom, a beating heart, perspiration, shivering, or trouble breathing.
Driving is vital to navigating someone’s work, school, and social life. When someone has a fear of driving difficult for them to carry out essential duties like going to work or running errands. When someone is so anxious while driving, they may choose to avoid this activity altogether and, in turn, miss out on many things in life.
Some Symptoms of Driving Anxiety
- Feeling intense panic or stress when driving or even thinking of driving
- Having physical symptoms like heart palpitations, shaking, dizziness, nauseous, or shortness of breath when behind the wheel
- Struggling with intrusive thoughts (for example, fearing that you may lose control of the car, hit someone, etc.)
- Avoiding driving because you fear what will happen when you are behind the wheel
What Causes Fear of Driving
While the symptoms of driving anxiety can be distressing, it’s important to understand that fear of driving is a treatable condition. Clearly, identifying its root causes is one effective way to overcome driving phobia.
Out of many different causes of driving anxiety, the following are more typical:
Traumatic Experiences:
A history of being involved in a car accident can cause feelings of fear and anxiety when driving, even if the accident was minor. Similarly, other negative or traumatic past experiences can also cause fear and anxiety while driving. such as being a passenger in a car accident or witnessing a serious accident.That is, trauma has been lingering that affects confidence of driving.
Fear of Losing Control:
Driving requires a certain level of control, and the fear of losing control can trigger driving anxiety. As irrational as it can be, this fear can be related to the fear of crashing, hitting another car or object, or even fear of driving off a bridge or into water. From time to time, we all could have some fears; however, when such fears persist while driving, it could directly lead to driving phobia. What you don’t have to fear is a world of gaming and diverse games. Say hello to endless fun reliable place of chance casino, filled with bonuses and top-tier security. Your ideal gaming experience awaits, so don’t hesitate to join the excitement.
Generalized Anxiety Disorder:
People with generalized anxiety disorder (GAD) may experience anxiety in many different situations. Apparently, it is not uncommon to have fear of driving, or even panic while driving.
Specific Phobias:
Some people may have specific phobias related to driving, such as fear of bridges, tunnels, or driving on highways.
Obsessive Compulsive Disorder (OCD)
OCD can cause someone to have intrusive thoughts about horrible scenarios. Often, while driving, people will have intrusive thoughts about hitting people with their car. As mentioned on nocd, “Hit-and-run OCD is a subtype of OCD in which someone experiences obsessions centering on hitting a pedestrian or animal while driving, or feeling as if they already hit a pedestrian or animal and can’t remember the accident.” As you can tell, this anxiety can be very hard to cope with, making the person feel intense feelings of doubt and horror about what they could have done.
Self-Esteem Issues
Self-esteem problems can have a significant impact on a person’s ability to drive with confidence. Low self-esteem can lead to worry, self-doubt, and a lack of confidence, all of which can impair a person’s ability to concentrate on the road and react quickly behind the wheel. They could second-guess their decisions and be unable to exert themselves on the road due to these feelings of inadequacy. As a result, individuals might practice passive driving, which is risky and raises the possibility of collisions.
How to Get Over Driving Anxiety
First, Practice Makes Better
As the saying goes, practice makes better (no need to be perfect)! Driving can be intimidating, but the more you go out in the car and practice, the less scary it will become. Many people who fear driving tend to avoid doing so, similar to how many people cope with OCD. Exposure therapy is incredibly beneficial for people with OCD and driving anxiety.
As the APA states, “the exposure to the feared objects, activities or situations in a safe environment helps reduce fear and decrease avoidance.” Try practicing on roads you are familiar with first or in remote, quiet areas to create a calm and safe environment around you.
Second, Take Small Steps
Have patience with yourself, and be proud of any progress you make! Any steps you make when driving is something that should be appreciated. As mentioned before, try to drive in areas that you are comfortable in first, then as your anxiety starts to lessen, venture out to new areas.
If your fear of driving is very intense, even try sitting behind the wheel each day. Show yourself that it is possible to be in a car and that you will be okay.
Third, Drive Comfortably
Wear clothes that you are comfortable in when driving. Especially ensure that your shoes are functional to drive in; if you are wearing heels or shoes that might be harder to drive in, keep a comfy pair of sneakers you can switch into while driving.
Meanwhile, bring a comfort object may be another practical strategy for managing driving anxiety. A comfort object can be anything that helps to calm and soothe driving phobia. For example, a stress ball, a fidget toy, or a favorite playlist of music. In particular, if you experience physical symptoms of anxiety while driving, such as sweating or rapid heart rate. By having a tangible object to focus on, it can help to redirect attention away from anxious thoughts and physical sensations. Of course, it could help to provide a sense of comfort and control during the drive.
Fourth, Plan Ahead
Planning ahead can involve mapping out a route in advance, checking traffic and weather conditions, and driving during less busy times of day. By planning ahead, you can feel more in control and prepared for the drive, which can help to reduce anxiety.
Driving during less busy times can also be helpful if you experience anxiety related to traffic or being around other drivers. By avoiding rush hour, you may have less pressure to keep up with the flow of traffic and maneuver around other cars.
In addition to planning ahead, it’s also important to take breaks and practice self-care. For example, taking breaks to stretch, walk around, or get some fresh air can help to break up long drives and reduce feelings of tension, stress or fear.
Fifth, Practice Mindfulness or De-Stressing Activities
People can approach driving with more serenity and efficiently manage anxiety by increasing their awareness of their thoughts and emotions, which makes driving less stressful and more enjoyable.
Another effective way to practice mindfulness is to meditate. Meditation is all about reaching harmony in oneself and entering a peaceful state. Someone can achieve this conscious shift on their own or participate in a guided meditation. Guided meditation is a meditation that another person leads. So the person meditating can listen to a guide’s voice as they lead them into a peaceful zone. Naturally, the meditation leader usually plays calming music in the background and talks in a very soothing voice. The guide will help you picture specific imagery, engage your body’s senses, and become aware of your breathing.
Sixth, Engage in Positive Self-Talk and Self-Compassion
When someone struggles with an activity, especially with low self-esteem or self-confidence, they may put themselves down. They think, “How could I have made that mistake? Why am I so bad at driving? I will never get over my fears? I am so weak for feeling this way.”
Try speaking kindly to yourself instead, and use positive affirmations. Self-compassion entails treating oneself with consideration, compassion, and acceptance without judgment. It involves accepting that everyone makes errors occasionally and that driving anxiety is a typical reaction to a problematic situation.
Self-compassion training helps people approach their driving concerns with more empathy and understanding, which lessens emotions of guilt and blame. Self-compassion allows people to be more patient and forgiving with themselves, which helps them learn from their errors and adopt a more upbeat and assured attitude when driving.
Seventh, Utilize Resources to Overcome Driving Anxiety
There are many resources available if you struggle with driving anxiety.
Dare – Break Free From Anxiety: This is a mobile app that provides tools and resources for managing anxiety, including a specific program for overcoming driving anxiety.
Anxiety and Depression Association of America (ADAA): The ADAA is a non-profit organization that provides resources and support for individuals with anxiety and related disorders. Their website offers helpful articles and tips for managing driving anxiety.
Drive Without Fear: This is a website that offers a variety of resources and programs for overcoming driving anxiety, including online courses and coaching services.
- Support groups: There are many online support groups and forums for individuals with driving anxiety, where people can connect with others who are going through similar experiences and share tips and advice.
Try Therapy and Learn How to Get Over Driving Anxiety
If your driving anxiety is becoming too much to handle, trying therapy can help! Therapy can help you find healthy ways to cope with stress, trauma, generalized anxiety disorder, OCD, social anxiety, self-esteem, or any other mental health issue you may be struggling with. Our therapists use CBT, DBT, ACT, and mindfulness to help you to manage your anxiety. Call NOW to learn more about anxiety therapy from Mind Connections!
Content Creator, Victoria Gallo; Reviewed by Dr. June Cao
I love your blog. My daughter has driving anxiety and your blog is very helpful. thanks a lot
Magnificent post. I really like what you are saying here. I get anxious especially when I drive on highway. Thank you for sharing the great techniques to manage driving anxiety
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