Some people say they don’t like driving or are afraid of getting behind the wheel. If you find that you’re extremely afraid of driving to the point that it’s causing you distress, you may have a phobia of driving. Rarely is driving fear a person’s only fear. There are many techniques to rid yourself of phobias and anxiety.
1. Face The Fear.
For many, this is easier said than done. If your fear is so pronounced you can’t even get into a car, then it may not be possible. But for those that can get the courage to drive, never avoid driving. Even if it causes severe anxiety, you need to keep getting behind the wheel.
2. Write Down Your Fears.
Be specific and write down what things you fear about driving. Then, go through and rank these fears from what you fear the least to what causes a full panic attack. This will help you gradually expose yourself to your fears. But, you’ll slowly work your way through your fears so that you never feel truly out of control.
3. Take Gradual Steps.
Start with the least feared item on your list and gradually expose yourself until you no longer feel anxious. Once you’ve mastered an item on your list, move on to the next thing on your list or scale. This list might expose yourself to overcome all your fears.
4. Don’t Add To The Anxiety.
Make sure that your own driving is not adding to the anxiety you experience. Drive within the speed limit, signal before you turn, check your blind spots, etc. One of the issues with driving anxiety is validating that fear by experiencing more anxiety while you drive.
5. Drive In Safe/Slow Areas.
Simply being behind the wheel in an anxiety free environment can be beneficial, especially if you drive for such a long period of time that you get bored or tired. Try finding an empty, large parking lot and simply driving around for a while. The longer you drive, the better, especially if there is nothing around that can cause any dangers.
6. Practice Mindfulness.
Mindfulness is awareness. The more you notice the signs of tension and stress, the more you’ll be able to talk yourself down from them. If you feel yourself gripping the wheel too hard, or your mind wanders to dangerous thoughts, or you are clenching or shaking, etc., learn to get control over those emotions and you’ll see a big improvement on your overall stress levels.
7. Create A Calm Environment In The Car.
You should feel comfortable just sitting in the car regardless of whether or not it’s moving. Wear comfortable clothes and shoes. Practice sitting in the car and becoming relaxed before you begin driving. Consider playing soothing music. It may help you overcome a sense of rising panic and can drown out the noise of other cars.
8. Practice Abdominal Breathing.
If you begin to feel a panic attack come on or your neck and chest muscles tighten, begin breathing deep into your lungs. Inhale slowly through your nose with the focus of getting air to the bottom of your lungs. Let your belly expand and pause for a moment while you hold your breath. Slowly exhale and let your whole body relax.
9. Use Positive Affirmations.
Affirmations are short positive statements that remind you that you can make changes. With driving, the type of affirmations that you might want to use include: “Driving is a common, everyday activity. I am an alert driver participating in a common activity with care.”
10. Ride With Drivers You Trust.
If you find that you can’t even stand being a passenger in a car, follow the exposure therapy steps. Instead of driving, you may want to gradually face your fear by riding in a car with a driver you trust. Choose someone you know will drive with the greatest of care.
