How to Cope with Driving Anxiety, Stress, or Phobia
Driving can be a stressful and anxiety-provoking activity for many people. Whether it’s due to past negative experiences, existing anxiety disorders, fear of being out of control, claustrophobia, motion sickness, or other factors, driving anxiety can cause significant distress and interfere with daily life. In this post, we will explore what driving anxiety is, what causes it, what are the signs of it, and what are some effective treatments and coping strategies for it.
What is Driving Anxiety?
Driving anxiety is a type of phobia that involves intense fear or anxiety about driving or being in a vehicle. It can result in emotional distress while driving and avoidance behaviors, such as having other people drive for you or avoiding conditions that make you feel unsafe. Driving anxiety is not an official diagnosis in the DSM-5, but it may be associated with other mental health conditions, such as generalized anxiety disorder (GAD) or post-traumatic stress disorder (PTSD).
What Causes Driving Anxiety?
There is no single cause of driving anxiety, and everyone experiences it differently. However, some common causes include:
- Past negative experiences: A person may remember past negative experiences they have had in a vehicle and worry that a similar scenario will play out again. Examples include driving through bad weather, being a victim of road rage, having a panic attack while driving, getting lost, or having a car accident.
- Existing anxiety disorders: People who have an anxiety disorder may experience symptoms while driving. For example, GAD may cause someone to have difficulty concentrating or making decisions while driving. This may lead to a person losing confidence in their driving ability. Additionally, someone who is experiencing significant stress or life changes may be susceptible to driving anxiety.
- Fear of being out of control: A person may fear that they have no control over the vehicle or the situation on the road. This may stem from feeling vulnerable or helpless in the face of danger or uncertainty.
- Claustrophobia: A person may suffer from claustrophobia if they feel trapped or suffocated by the vehicle or the environment. This may cause them to panic when they are in a car or when they see other people in cars.
- Hearing loss: A person may have hearing loss that makes it hard for them to hear traffic signals, warnings, instructions, or other sounds on the road. This may increase their risk of accidents or misunderstandings.
- Motion sickness: A person may experience motion sickness if they are prone to nausea and dizziness when traveling by car. This may cause them to feel sick before getting into a car or during the journey.
- Obsessive-compulsive disorder (OCD): A person may have OCD if they have intrusive thoughts or compulsive behaviors related to driving. For example, they may worry about forgetting something important in the car or check their seat belt repeatedly.
- Vision issues: A person may have vision issues that affect their ability to see clearly on the road. For example, they may have nearsightedness, farsightedness, astigmatism, glaucoma, cataracts, macular degeneration, diabetic retinopathy ,or other eye problems.
What are the Signs of Driving Anxiety?
Some signs of driving anxiety include:
- Feeling anxious when you get into a car
- Avoiding driving as much as possible
- Having a consistent feeling of doom
- Fearing getting hurt or dying
- Having heart palpitations
- Being hyper vigilant while driving
- Experiencing panic attacks
- Shaking
- Having shortness of breath
- Sweating
You may also notice that you feel exhausted after driving , even if it’s only a short car trip . This may be because all your systems have been on high alert , leaving you feeling drained and in need of ample time to recover.
What are Some Effective Treatments and Coping Strategies for Driving Anxiety?
Cognitive-behavioral therapy (CBT)
CBT is a type of psychotherapy that helps you identify and challenge negative thoughts and beliefs about driving , change your unhelpful behaviors ,and develop coping skills . CBT can help you reduce your fear , increase your confidence ,and improve your performance while driving . CBT can be delivered individually , in groups ,or online .
Exposure therapy
Exposure therapy is a type of CBT that involves gradually exposing yourself to situations that trigger your fear while driving . For example , you can start by imagining yourself getting into a car , then watching videos of cars on the road , then listening to music while driving , then going for short drives with a friend , then increasing the duration and distance of your drives . Exposure therapy can help you overcome your fear by reducing its intensity and frequency.
Medication
Medication can be used to treat driving anxiety in some cases, especially if it is severe or interferes with daily functioning. Medication can help reduce the symptoms of anxiety, such as panic attacks, nervousness, or restlessness. However, medication should not be used as a substitute for therapy or self-care. Medication should also be taken as prescribed and monitored by a doctor.
Self-care
Self-care can also help you cope with driving anxiety by reducing stress and improving your well-being. Some examples of self-care include:
- Practicing relaxation techniques , such as deep breathing or progressive muscle relaxation .
- Seeking support from others , such as friends , family , therapist , or support group .
- Avoiding triggers , such as alcohol , caffeine , nicotine , or drugs .
- Driving safely and responsibly , following the rules of the road and taking breaks when needed .
- Seeking alternative modes of transportation , such as public transit , bike , or walk .
In summary
Driving anxiety is a common and treatable condition that can affect anyone who drives. By understanding what causes it, what are the signs of it, and what are some effective treatments and coping strategies for it, you can overcome your fear and enjoy driving again. Remember that you are not alone and that there is help available if you need it.
