There are people who don't like to drive or who are afraid to get behind the wheel. If you have found that driving causes you such anxiety that it makes you feel bad, it is possible that you have a real phobia, which makes you feel like your life is in danger every time you are driving. You may also experience panic attacks, rapid heartbeat, wheezing or a real feeling of dread. If anxiety has taken over and is preventing you from driving safely, it is important to take it straight ahead. This way you can take the wheel and your life back in hand.
Steps
Part 1 of 3: Relaxation Techniques
Step 1. Create a relaxed environment inside the car
You should feel comfortable just sitting in the car, whether it's moving or not. Put on comfortable shoes and clothes. Practice sitting and relaxing before you start driving. You could listen to some soothing music to keep panic from assaulting you and drowning out the noise of other cars.
- Even the safest of motorists can get anxious if there are noisy passengers in the car. Make sure the car is quiet, clean and tidy.
- To be on the safe side, do the necessary repairs when the machine requires it.
Step 2. Practice abdominal breathing
If you are about to have a panic attack or if your neck and chest muscles are tightening up, start breathing deeply. Breathe in slowly through your nose: you should get air to the bottom of your lungs. Let your abdomen expand and hold your breath for a second. Exhale slowly and let the whole body relax.
Do 10 repetitions counting from 10 to 0 each time you exhale. Try to do 3 sets of 10 reps
Step 3. Try progressive muscle relaxation (RMP)
Contract and relax muscle groups to become more aware of how to hold and release tension. To start, clench your fists for 7-10 seconds. Relax for 15-20 seconds, focusing on the tension being released from the hand muscles. Repeat the exercise with other muscle groups: move to the arms, then to the head, then proceed to the back and finish with the feet.
You can practice RMP for 20 minutes a day, even if you don't have panic problems. It can help you better control your mood, reduce the frequency with which panic attacks occur, and improve concentration
Step 4. Use positive affirmations
Affirmations are short, targeted phrases to remind you that you can make changes. While behind the wheel, you can try using the following:
- "I am driving carefully and I am respecting the speed limits. Careful driving is safe driving."
- "Driving is a common activity, typical of everyday life. I am an attentive driver who participates in a common activity in a safe way".
- "I don't have to run. If I want to go slower than the other cars, I can keep to the right."
- "I don't have to take risks and change lanes at the last minute. If I don't take the right turn, I can go back safely."
- "I've organized this trip from start to finish. I know where I'm headed, I know when to change lanes and where to turn. I'm ready."
- "Even though I am a passenger, I can control my reactions in the car. If I feel bad, I can always ask the driver to pull over."
Part 2 of 3: Exposure Therapy
Step 1. Try to deal with your phobia
Probably many have advised you to do this. Exposing yourself to fear is especially important if you are avoiding driving for fear of a panic attack. Exposure therapy is one of the most effective techniques for overcoming a phobia, although you should acquire and master relaxation techniques before starting. This way you will feel like you are exercising more control during the session.
Avoiding the phobia will only make it worse over time, triggering other fears
Step 2. Create an anxiety rating scale
Know your anxiety, so you can take action before it totally takes over. Having a ladder will also help you figure out when to stop exposure, to avoid panic attacks. It should describe the psychophysical characteristics of anxiety. Here is an example:
- 0 - Absolutely relaxed: no tension, feeling of calm and serenity.
- 1 - Minimal anxiety: slight nervousness, increased alertness or awareness.
- 2 - Mild anxiety: muscle tension, stomach in turmoil.
- 3 - Moderate anxiety: tachycardia, shortness of breath, slight discomfort, but still some control is maintained.
- 4 - Marked anxiety: clear muscle tension, increased feeling of discomfort, one's ability to control oneself is questioned.
- 5 - Beginning of panic: the heart begins to beat strongly or irregularly, dizziness, clear fear of losing control, desire to escape.
- 6 - Moderate panic: palpitations, breathing difficulties, feeling of disorientation.
- 7-10 - Real panic attack: terror, fear of dying, palpitations, breathing difficulties and disorientation increase.
Step 3. Write about your fears
Describe in detail the reasons why you are afraid to drive, then examine them and classify the fears from the mildest to the one that triggers a real panic attack. This will help you gradually expose yourself to your fears. Don't worry: you will face them from time to time, in this way you will overcome them gradually, without ever having the feeling of losing control.
For example, driving to the car in the parking lot at home is the aspect that worries you the least, while driving on the freeway can trigger a panic attack
Step 4. Take gradual steps
Start with the fear that alarms you the least and gradually expose yourself until the anxiety is completely defeated. Once you have overcome one of the fears you listed, move on to the next. For example, you could expose yourself to fears in the following way (this ranking ranges from the least critical fear to the one that triggers the most anxiety):
- Grab your car keys and watch the car as it is parked in the driveway.
- Sit in the car for 5 minutes.
- Drive around your home.
- Drive in your neighborhood by turning right, then turning left.
- Driving on a busy road with traffic lights and stop lights.
- Drive in the right lane of the motorway for 1-2 exits.
- Drive in the left lane of the motorway for 2 exits.
- Drive on the freeway by changing lanes and overtaking cars for 3-5 exits.
Step 5. Ride with drivers you trust
If you have noticed that you can't even be a mere passenger, then again you can try exposure therapy. Instead of driving, you can gradually begin to deal with the fear of traveling in a car with a trusted driver. Choose a person known to drive with extreme caution; once you feel comfortable in his company, try driving with other drivers or on more difficult routes (such as the highway).
When you start traveling as a passenger, try to understand in which situations you feel most comfortable. You may find that you prefer to be in the back or that sitting next to the driver is less stressful. Experiment to find out what's right for you
Step 6. Make an effort to learn to drive
Many are afraid of getting behind the wheel for the first time. To combat fear, choose a teacher who is good and experienced with beginners. A good driver will be able to reassure you and make you feel at ease behind the wheel.
You could go to a driving school instructor. Maybe driving makes you feel anxious because your old instructor didn't give you the safety you need, especially if it was a relative who tried to teach you to drive
Part 3 of 3: Get Help
Step 1. Find out when to go to a specialist
If fear of driving prevents you from living normally, you should undergo treatment. Not sure who to turn to? Your primary care physician should be able to recommend an expert. You can go to a psychologist, a psychiatrist or a psychotherapist who specializes in phobias.
If the fear of driving is affecting your mental health more and more, you definitely need to ask for help. Do not compromise with fear, otherwise it can cause the development of other phobias
Step 2. Try psychotherapy, which is to work with a specialist through personal sessions
In addition to relaxation techniques and the method of exposure, you can simply talk about the phobia. Dialogue stimulates the brain to learn how to manage fear. It will give you a chance to think about the causes of the phobia and treat it.
Don't expect your therapist to give you advice. Many do nothing but listen and ask questions to encourage the patient to give thoughtful answers and explore fear
Step 3. Join a self-help group
If you'd rather talk about your phobia with other people, look for a self-help group in your area (if there aren't any specific ones, try those dedicated to anxiety disorders). You can also find one online, frequented by people with similar symptoms to yours. Simply knowing that you are not alone can help you overcome fear.
You can also talk about it with friends and family. Share with them your fears and the challenges you are facing. It can be helpful to know that they understand what is happening to you
Advice
- You could go to a driving school or take a defensive driving course. Some instructors specialize in helping anxious drivers get back behind the wheel with hands-on lessons in safe places, then move on to the most feared roads or places.
- Try different therapies and treatments. If you don't give it a try, you'll never know which one might work for your phobia.
- Other types of treatment include hypnotherapy or desensitization and reworking through eye movements, although there is controversy over their effectiveness.
