How to Deal with a Panic Attacks while Driving

How to deal with a panic attacks while driving?

Operating a car is regarded as a typical aspect of adulthood, but it also carries an inherent level of stress.

While driving, particularly on highways, many individuals experience moments of tension and may even do so unconsciously due to its habitual nature.

Experiencing anxiety while driving is not always caused by being in or fearing a car accident.

There are multiple factors that can contribute to feeling nervous and overwhelmed while driving, and it is a common experience.

Nonetheless, there are techniques that can be used to manage and alleviate driving anxiety.

Symptoms of a Panic Attack While Driving

Panic attacks are sudden and intense episodes of fear or discomfort that can be overwhelming and debilitating.

Panic attacks can occur while driving, and the symptoms can be severe and frightening.

The symptoms of a panic attack while driving may include:

• Racing or pounding heartbeat
• Sweating
• Trembling or shaking
• Shortness of breath or feeling like you can’t breathe
• Chest pain or discomfort
• Nausea or abdominal distress
• Feeling dizzy, lightheaded, or faint
• Feeling like you’re losing control or going crazy

Why Panic Attacks Are Common in the Car?

Panic attacks while driving are relatively common and can be caused by various factors. Some of the reasons why panic attacks are prevalent in the car include:

1. Fear of losing control – Driving requires coordination of various motor skills, such as steering, braking, and accelerating. This can be challenging for those with anxiety, who may fear losing control of the vehicle.
2. Fear of accidents – Car accidents can be traumatic and can cause anxiety for some people. This fear can be intensified if the person has been in a car accident before.
3. Fear of open spaces – For some people, driving can trigger agoraphobia, which is a fear of open spaces or crowded areas.
4. Fear of being trapped – Driving can be uncomfortable for people who fear being trapped or confined. Being inside a vehicle can trigger feelings of claustrophobia.

How to Control Panic Attacks While Driving

Panic attacks while driving can be terrifying, but there are ways to manage and control them. Here are some strategies that can be used to manage panic attacks while driving:

1. Deep breathing
   Deep breathing is a relaxation technique that can help reduce anxiety and manage panic attacks. When you feel a panic attack coming on while driving, take deep breaths in through your nose and out through your mouth.
2. Progressive muscle relaxation
   Progressive muscle relaxation involves tensing and relaxing different muscle groups in the body to reduce tension and promote relaxation. To perform progressive muscle relaxation while driving, start by tensing and releasing the muscles in your hands, arms, and shoulders.
3. Positive self-talk
   Positive self-talk involves using affirming and reassuring statements to reduce anxiety and promote a sense of calm. When you feel anxious or panicky while driving, try saying positive statements to yourself, such as “I am safe and in control.”
4. Pull over to a safe location
   If you feel a panic attack coming on while driving, it’s essential to pull over to a safe location as soon as possible. This can be a rest stop, parking lot, or other safe area where you can take a break and calm down.
5. Avoid caffeine and nicotine
   Caffeine and nicotine can trigger anxiety and panic attacks. Avoid consuming these substances before or during driving.

If you’re concerned, pulling over to the side of the road until the panic attack is over is a very good solution which can be applied immediately.

Treatment Options for Panic Attacks While Driving

There are various treatment options available for individuals who experience panic attacks while driving.

It’s essential to remember that everyone is different, and what works for one person may not work for another.

It’s important to work with a mental health professional to determine the best treatment approach for your unique situation.

• Cognitive-behavioral therapy (CBT)
  CBT is a type of talk therapy that can help people with anxiety disorders, including driving anxiety.
  CBT can help individuals identify and challenge negative thoughts and beliefs related to driving anxiety and teach them coping skills to manage panic attacks.
  During CBT sessions, individuals may learn relaxation techniques, such as deep breathing and progressive muscle relaxation.
  They may also be encouraged to gradually expose themselves to driving situations that cause anxiety, with the guidance of their therapist.
• Exposure therapy
  IT is a type of CBT that involves gradually exposing individuals to their feared situations or objects, in a controlled and safe environment.
  This can help desensitize individuals to their fears and reduce anxiety and panic attacks.
  For individuals with driving anxiety, exposure therapy may involve gradually increasing exposure to driving situations that cause panic attacks, such as driving on highways or during rush hour. Exposure therapy is often done with the guidance of a trained therapist.
• Medications
  Antidepressants and anti-anxiety medications may be prescribed by a mental health professional to help manage panic attacks and other symptoms of anxiety disorders.
  It’s essential to talk to your doctor about the risks and benefits of medication and any potential side effects. Medications may be used in combination with therapy or as a standalone treatment approach.
• Mindfulness-based interventions
  Mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT), can help individuals manage anxiety and stress.
  These interventions teach individuals to focus on the present moment and practice non-judgmental awareness of their thoughts and feelings. Mindfulness-based interventions may be used in combination with other treatments or as a standalone treatment approach.
• Support groups
  Joining a support group can be helpful for individuals with driving anxiety. Support groups provide a safe and supportive environment for individuals to share their experiences and learn from others.
  Support groups may be led by a mental health professional or facilitated by individuals with personal experience with driving anxiety.

It’s important to note that treatment for driving anxiety may take time, and progress may be slow.

However, with patience, persistence, and the right treatment approach, individuals can learn to manage their panic attacks and overcome their fear of driving.

Summary

Panic attacks while driving can be a challenging and frightening experience, but they can be managed and controlled.

Strategies such as deep breathing, progressive muscle relaxation, and positive self-talk can be effective in managing panic attacks while driving.

Additionally, avoiding caffeine and nicotine and pulling over to a safe location can help prevent panic attacks while driving.

Seeking treatment from a mental health professional can also be beneficial for individuals who experience frequent panic attacks while driving.

Treatment options may include cognitive-behavioral therapy, exposure therapy, medications, mindfulness-based interventions, and support groups.

Remember, everyone is different, and what works for one person may not work for another. It’s essential to work with a mental health professional to determine the best treatment approach for your unique situation.

Sources

• American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Publishing.
• National Institute of Mental Health. (2021, February). Anxiety Disorders.
• Öhman, A., & Mineka, S. (2001). Fears, phobias, and preparedness: Toward an evolved module of fear and fear learning. Psychological Review, 108(3), 483-522.