Try driving short distances or on quiet roads where you can safely practice deep breathing or other relaxation techniques if you begin feeling panic symptoms. It might also help to take a trusted friend or family member with you when you drive.
First, you may want to start with a simple deep breathing exercise called the 5-5-5 method. To do this, you breathe in for 5 seconds, hold your breath for 5 seconds, and then breathe out for 5 seconds. You can continue this process until your thoughts slow down or you notice some relief.
Although you can manage symptoms of driving anxiety, it often does not go away on its own. Overcoming it usually requires help from a psychologist or other mental health specialist. Common treatments for driving anxiety include cognitive behavioral therapy, exposure therapy, and virtual reality treatment.
You might experience driving anxiety if you've recently been in an accident or if you worry about getting into a fatal accident. Some people have anxiety while driving due to generally being a nervous person. When this is the case, they can eliminate triggers, things in their life that are making their anxiety worse.
Driving anxiety is a specific phobia that can affect someone's mental health and cause anxiety symptoms. It may also restrict a person's everyday activities. Possible treatments involve exposure therapy, CBT, or other talk therapies. Some people may decide to use public transportation or walk instead of driving.
It is based on the three "C's" of recovery calm your body, correct your thinking, and confront your fears.
One important step in reversing the anxiety cycle is gradually confronting feared situations. If you do this, it will lead to an improved sense of confidence, which will help reduce your anxiety and allow you to go into situations that are important to you.
The four levels of anxiety are mild anxiety, moderate anxiety, severe anxiety, and panic level anxiety, each of which is classified by the level of distress and impairment they cause.
How is Driving Phobia Treated? Fortunately, psychological counseling has been shown to effectively treat driving fear. Cognitive Behavioral Therapy (CBT) is one of the most widely used therapies to address phobias. CBT focuses on changing one's thoughts, emotions, and behaviors to target positive change.
Hot showers can even help reduce stress and anxiety because the heat can stimulate the brain's release of a hormone called oxytocin, which is known to be correlated to anti-stress effects, or relaxation [1].
Follow the 3-3-3 rule.
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm.
In fact, the evidence shows water and hydration can play a role in preventing and managing the symptoms of anxiety. We all enjoy the cooling sensation a cold drink of water provides on a sweltering summer day. Our bodies are masterfully programmed to let us know when it's time to rehydrate.
Anxiety may cause an increase in blood pressure, so in theory, a cold shower may help bring it down. Another way cold showers may work is by increasing endorphins, or the feel-good hormones in your brain. Endorphins can ease symptoms of depression and anxiety.
Sometimes referred to as amaxophobia, the fear of driving is incredibly common and may be mild or severe. Some people fear only specific driving situations, such as driving in storms or on freeways, while others are afraid of simply sitting behind the wheel.
Recognize the Signs
Physical symptoms of anxiety such as rapid heart rate, increased breathing rate, sweating, trembling, and shortness of breath. Extreme feelings of fear or anxiety that are out of proportion to the actual threat. Irrational fear or worry about different objects or situations.
An anxiety emergency or extreme panic attack may require an ER visit if the sufferer is unable to get it under control. Extreme cases of hyperventilation can lead to tachycardia, an occurrence where the heart is beating so fast that it is unable to properly pump blood throughout the body.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
The even better news: Many people respond well to anxiety treatment without medication. They find that their condition can often be managed entirely, or at least in part, with lifestyle changes and holistic therapies.