5 tips to defeat driving fear

Fear and anxiety while driving can arise from different situations. Whether you are returning to driving after an accident, or experience fear on the road, there are ways to help manage your emotional response for a safer, calmer drive.

Fear while driving can look something like this: 

You are in your car driving to work. Your pulse is accelerated and your hands are tightly clenched on the wheel. You are sweating and having thoughts of getting into a collision or losing control. Arriving at your destination is a relief but getting there is an exhausting endeavor. 

The most common cause of driving fear is car accidents. It’s a traumatic event that no one wants to experience. It can often lead to avoidance behaviors to help escape particular thoughts or feelings. 

Tips to help reduce anxiety and fear while you drive

Key practices to help you reduce anxiety and practice calmness on your next drive:

1. Diaphragmatic breathing. During moments of anxiety, our breathing rates change from slow and steady to short, quick shallow breaths that can have the opposite intended effect. Diaphragmatic or calm breathing, can help to relieve these feelings and involves breathing into the lower belly by taking slow, smooth, and regular breaths. 

   Try this: Start by placing your hand on your abdomen and inhale through your nose; feel your belly fill with air. Pause for 1-2 counts. Then exhale slowly through your semi-closed mouth. Repeat this cycle 10 times.

2. Practice positive affirmations. Affirmations are simply positive self-talk. Having negative thoughts contributes to negative emotions and experiences. Positive affirmations can help replace negative self-talk in your mind. You can help break patterns of negative thoughts by repeating an affirmation that is meaningful to you. 

   Try this: If you are looking to have less anxiety and a more confident experience driving, consider the positive affirmation: I am calm and confident. Repeat this out loud to yourself throughout your drive.

3. Distraction. Therapeutic distraction techniques, such as listening to your favorite music, podcast, or engaging in conversation with a passenger, can help you stay calm while driving. Distraction is a safe behavior but a reasonable short-term therapeutic goal.
4. Focus on the positive. Along with positive affirmations, it is good practice to focus on the positive aspects of driving. Instead of focusing on what scares you, focus on what makes you feel safe. Acknowledge good behavior from other drivers, rather than their mistakes, think about the freedom you have to travel where you like, and the ability to schedule your own time without having to rely on others.

5. Graded exposure. Graded exposure can help people to re-engage in aspects of driving they are avoiding. It is a way of gradually exposing yourself to driving situations from least fearful to most feared.

   

Occupational therapy can help

For most of us, driving is increasingly necessary for our daily lives. Whether you are in the driver’s seat or a passenger, you do not need to suffer distress. An occupational therapists can help people overcome fears and driving anxiety while supporting our well-being. 

A Lifemark occupational therapist will work with you to help rehabilitate the mind and body from injury or illness by helping you to overcome barriers so you can get back to life.

Is extra support right for you? Easily book an appointment online or find a clinic near you.