Relief On The Road - Tips for Driving Phobias, Anxiety & Panic Attacks

Busy roads and intersections, fast-moving highway traffic, and drivers cutting in and out can all lead to stress or anxiety on the road. But if you've been experiencing anxiety and panic attacks that you consider disruptive to your driving, it may be time to learn more about what's happening.

While some people with a driving phobia know when it all began, others are puzzled and have no clue as to when it started and why. People with driving anxiety often change their routes in order to avoid highways, bridges or busy streets. Others begin to limit how far they will drive.

It is important to note that your active participation is required when determining the exact cause/s of your driving anxiety. The following quick tips can help you to learn more about the what, why, when and where of your driving phobia.

What you'll need:

• A pen
• Your Progress Journal, or 1-2 blank sheets of paper
• Estimated Time to Complete this activity: 10 to 15 minutes

You may find relief from anxiety and driving phobias with the following tips:

1) Create an affirmation to repeat to yourself when you do have anxiety and panic attacks about driving. These thoughts should be truthful and believable to you and your particular situation.

Here is an example affirmation:

“Millions of people travel the roads safely everyday.”

“If I observe the speed limit and I am careful to observe other drivers, I will get there safely.”

“I can drive in the right lane so that I can go at a speed that’s more comfortable to me.”

2) Discover what your “automatic thought” is. These can be described as intrusive thoughts that may just pop into your head at inopportune times- like when you’re approaching a busy street or an on-ramp to the highway.

An automatic thought may be:

”I’m going to get into a car accident.”

”Highways are dangerous.”

These types of thoughts are often absolutistic, that is, they may seem like the end all be all, absolute truth. Remember to remind yourself that while these thoughts may or may not be true, there is a more adaptive response to the situation.

3) Write down your own ideas based on the above structure. It will also be helpful to document specific situations that have caused you fear and anxiety in the past.

Is there one experience that is marked with a deep impression?

What does that mean to you?

What does that mean about you?

Cognitive Behavior Therapy is a proven effective treatment method for individuals experiencing anxiety, panic attacks, phobias and related emotional disturbances. Click here to learn more.