Whether you're a new driver getting used to the road or a more experienced driver facing the normal commute-to-work challenges, driving can be a real challenge in some cases. You may feel frustrated or anxious, but if you can calm down, prepare for a relaxing journey, and manage your specific concerns, you too can relax behind the wheel.
Steps
Method 1 of 3: Calm yourself in the moment
Step 1. Practice deep breathing techniques
This is a way to quickly relax when driving. Deep breathing slows your heart rate, lowers blood pressure and helps you calm down.
- Take a slow, deep breath, inhaling through your mouth. Try to feel the air in your lower abdomen, then slowly let it out through your nose.
- Take a couple of deep breaths when you feel anger, anxiety, or tension build up as you drive.
- Take as many breaths as you need to calm down and feel more relaxed.
Step 2. Release the tension in the body
You may find that you hold the steering wheel with your hands, keep your shoulders hunched, your neck tight and your jaw tight. To relax while driving, release the tension in your muscles.
- Raise and lower your shoulders to relax them. Rotate them back and forth a couple of times.
- Relax your jaw and forehead. Smiling, even for a few moments, can help you relax your facial muscles.
- Tilt your head slightly forward and back, left and right to release tension in the neck.
- When you stop at the traffic lights, stretch with your hands and fingers.
Step 3. Use mindfulness strategies
Being 'aware' means focusing one's attention on the present - in this case, solely on driving. Think only about the road, so as not to leave room for thoughts that can upset you; this way you will feel more relaxed when you are behind the wheel.
- Pay attention to all the senses when driving. What do you hear, see or smell? What sensations does the car give you?
- Pay attention to body sensations. You may be thinking "I feel my shoulders tense and my stomach in turmoil."
- Consider your thoughts and emotions. For example, you may think, "I feel worried and nervous. I keep thinking about how to get on the freeway."
- Accept your feelings without trying to deny them.
- Notice the emotions slowly subside and how you feel when they are gone.
Step 4. Try to change the tone of your inner dialogue
It's easy to leave room for thoughts that make you feel even more tense, stressed, angry, and anxious. When driving, you can relax by trying to direct your mind towards calmer and calmer thoughts.
- For example, when someone is driving in a dangerous way, you may be tempted to think, "He's cut my way! It's so frustrating! Driving makes me nervous!"
- Try modifying your reaction by focusing on something positive, like, "He's not driving safely. I'm glad I don't have to stay close to him. I'll move to another lane. He can't interrupt my relaxing journey."
- Sometimes, it happens to have negative thoughts, such as: "I'm not good at driving in traffic. Something bad is going to happen."
- Counter this type of reasoning with positive thoughts, for example: "This is a good opportunity to practice driving in traffic. I'll be fine."
Method 2 of 3: Prepare for a Relaxing Journey
Step 1. Give yourself all the time you need
Having to get to your destination quickly can make you feel nervous and anxious. Instead, try to leave well in advance, so that you have enough time to get to your destination without having to run and be more relaxed behind the wheel.
- Consider the possibility of accidents, heavy traffic, detours, and other unexpected events that can make you late.
- Plan your route in advance so you don't waste time looking for your way.
Step 2. Prepare the car
Making sure everything is ready before driving can help you relax when you are behind the wheel. Before getting into the car, check the mirrors, seats and arrange everything you need.
- Place the seat in a comfortable position. You should be able to sit comfortably and still be able to reach the pedals and steering wheel.
- Adjust the rear and side mirrors so you can see everything around you perfectly and don't have to worry about adjusting them while driving.
- If you are using the navigator, set your destination before you leave and put the screen where you can easily see it while driving.
- Change other settings, such as temperature, so you can only focus on driving once on the road.
Step 3. Play some relaxing music
Some research suggests that listening to classical music, pop music, or slow songs while driving can have a calming effect. So avoid rock, rap and put on some pop or R&B songs to find serenity behind the wheel.
- Listening to fast-paced music, such as rock, can lead you to drive faster and get angry more easily.
- Turn on the stereo and choose your music or radio station before you leave, so you won't be distracted while driving.
Step 4. Put away your electronic devices
The distractions caused by alarms, alerts and notifications can make you nervous when you're behind the wheel. To be safe and relax, turn down the ringer volume or at least put your phone where you can't reach it.
- If you notice someone trying to contact you while you drive, you can lose focus or feel anxious about the constant sound alerts.
- Some phones have "Driving Mode" which you can use in the car to reduce distractions.
- If necessary, put your phone where you can't reach it, so you won't be tempted to check it.
Step 5. Talk to the passengers
Tell your fellow travelers what behaviors can help you stay calm and you will be able to relieve some of the stress passengers add to a trip. Tell everyone that you want to be relaxed behind the wheel and what they can do to help you.
- Ask passengers to put on their seat belts, stand still, and speak to you in a calm tone.
- For example, you might say, "Don't scream while I'm driving and don't try to grab items from the back seat. It makes me nervous."
- Tell the children how they should behave when they are passengers in a car.
- You can say, "Children, you have to sit upright, keep your seat belts fastened, speak softly and don't fight. That way you will be safe and I can relax."
Method 3 of 3: Addressing Specific Driving Concerns
Step 1. Drive confidently in unfamiliar situations
It may happen that you have to drive in conditions that you are not used to. For example, you may have to take the highway for the first time after only ever driving in the city. If you feel confident in your driving skills, you will be able to stay relaxed even in new situations.
- Remember that you know the basic rules of driving, which always remain the same, no matter the situation.
- You might say to yourself, "This is a new situation, but I am capable of driving safely and I will be fine."
- For example, if you are driving for the first time in the presence of a road construction site, think: "I can do it, I am confident in my skills as a driver".
Step 2. Be careful if the weather is unfavorable
In some cases you will have to drive when it rains, snows or is very windy. However, if you stay alert and proceed with caution, you can relax even when the weather conditions are not good.
- If the weather is really bad, for example there is hail and strong wind, don't drive.
- Make sure the headlights, stops and wipers are working before setting off.
- Slow down so that you have time to react to the unexpected while driving.
- Be careful and try to see in advance the dangers in the street, such as fallen branches or flooding.
Step 3. Be careful when driving at night
If you make sure you are focused and pay attention to what's going on around you, you can relax behind the wheel even at night.
- Watch out for motorcyclists and pedestrians, who are more difficult to see at night. Look often in the mirrors and in front of you.
- Before you start driving, make sure the headlights are on and the brake lights are working.
- Don't drive when tired or sleepy.
Step 4. If you find yourself running late, accept it
In some cases, no matter how hard you try, you will end up being late. Instead of getting nervous and trying to get to your destination faster, tell the people who are expecting you that you will be late and accept the situation. This will help you relax while driving much more than trying not to stop at a red light to save a few seconds.
- For example, if an accident on the highway causes you to be late for work, instead of getting frustrated, call your supervisor and let them know.
- You might say, "I wanted to tell you I'm on my way, but due to an accident I'll be in the office a few minutes late."
Step 5. Prevent other people in the car from distracting you
Kids arguing in the back seat or your mother constantly telling you to be careful or slow down can distract you and make you very angry. To be able to stay relaxed behind the wheel, ask not to be distracted before setting off. If you are already driving, ask calmly but firmly to stop.
- For example, you can say, "Children, when we leave you have to stand still and speak in a low voice. This helps me stay calm and ensures our safety."
- Or: "Mom, I appreciate that you worry about me, but when you tell me how to drive you make me nervous. Please stop."
- If you have to, stop until the distraction subsides. This way you will remain calm and you will not risk accidents.
Step 6. Don't lose your cool around rude drivers
While other people may have driving behaviors that make you angry, frustrated or frightened, such as cutting off the road, not keeping a safe distance, zigzagging or even insulting you, stay calm. Allowing these rude people to upset you prevents you from being relaxed when driving.
- Do not make offensive gestures and do not look other drivers in the eye. This can unnecessarily degenerate the situation.
- If possible, change your travel speed slightly to get away from the dangerous driver.
- If you feel threatened, close the windows and lock the doors. Call 113 if you feel the situation could get violent.
