Even the most confident driver can become anxious if there are noisy passengers in the car. Make sure the car is quiet and free of trash or clutter. Increase your sense of safety in the car by making sure your car gets any needed repairs.
You can repeat this process 10 times counting backwards from ten on each exhale. Try to complete three sets of 10.
You can even practice PMR every day for 20 minutes even if you are not experiencing panic. This can improve your sense of control over your mood, reduce the frequency of panic attacks, and increase your concentration.
I am driving carefully and within the speed limit. Careful driving is safe driving. Driving is a common, everyday activity. I am an alert driver participating in a common activity with care. I do not have to drive fast. I can drive in the right-hand lane if I want to travel slower than other cars. I do not have to risk switching lanes at the last minute. If I miss a turn-off, I can safely double back. I have planned this journey from start to finish. I know where I am headed and when I have to make lane changes and turn-offs. I am well prepared. Even though I am a passenger, I can control my reactions to riding in the car. If I feel uncomfortable at any time, I can ask the driver to pull over.
Avoiding your phobia will actually make the fear worse over time and can create other phobias. [4] X Research source It may help to try driving in an area that you know really well so you don’t feel nervous or have to check navigation. [5] X Expert Source Simon MiyerovDriving Instructor Expert Interview. 4 December 2019.
0 - Fully Relaxed: no tension, calm, feeling peaceful 1 - Minimal Anxiety: feeling slightly nervousness, more alert or aware 2 - Mild Anxiety: muscle tension, tingling or butterflies in the stomach 3- Moderate Anxiety: heart and breathing increase, feeling slightly uncomfortable but still in control 4 - Marked Anxiety: clear muscle tension, increased feelings of being uncomfortable, starting to wonder about staying in control 5- Beginning Panic: heart is starting to race or beat irregularly, dizziness, clear fear of losing control, wanting to escape 6 - Moderate Panic: heart palpitations, difficulty breathing, feeling disoriented 7 to10 - Full Panic Attack: feelings of terror, fear of dying, and increased feelings of moderate panic
For example, holding the keys in your driveway might be something you fear the least while driving on the highway can cause you to have a panic attack.
Hold your car keys and look at your car in the driveway Sit inside of your car, working up to 5 minutes Drive around the block Drive in your neighborhood making right turns, then left turns Drive on a main street taking left turns at traffic lights or stop signs Drive on a highway in the right lane for 1 to 2 exits Drive on a highway in the left lane for 2 exits Drive on the highway changing lanes past cars for 3 to 5 exits
Find what feels the most comfortable for you when you begin riding as a passenger. You might find that you prefer to sit in the backseat. Or, maybe you find it less stressful to sit next to the driver. Experiment to find what works for you.
Consider working with a driving school instructor. You might realize that the anxiety you had been feeling about learning to drive actually stemmed from your previous instructor, especially if it was a relative trying to teach you how to drive.
If you’re increasingly depressed by your inability to drive, make sure to seek help. Don’t simply adjust to the fear that prevents you from driving this can cause other phobias to develop. [7] X Research source
Don’t expect your counselor to offer you advice. Many counselors simply listen and ask questions so you can give thoughtful answers and explore your fear.
You can also talk with friends and family. Share your fears with them and explain the challenges you face. It can help to know that you have friends and family who understand what you’re going through.
