Do you feel intense fear or discomfort when you get behind the wheel? You might have driving anxiety. Driving anxiety can keep you from doing many things, like going to work or school, keeping appointments, or just hanging out with friends. If you have driving anxiety, you might wonder, “Does driving anxiety go away?”
The good news is that driving anxiety is a real condition, and it’s treatable. If you have driving anxiety, you’re not alone, and you can get better.
This article covers the causes, symptoms, and treatment options for driving anxiety. You’ll also learn some practical tips and strategies for managing your anxiety while driving.
Understanding driving anxiety
What is driving anxiety/vehophobia?
Defining driving anxiety
Driving anxiety is considered a situational phobia. It’s more than just disliking driving; it’s an intense and overwhelming fear or discomfort you feel when you’re driving or even just thinking about driving. It can also be called vehophobia.
How common is driving anxiety?
About 8 to 12% of adults in the U.S. experience a phobia in any given year, and a lot of general anxiety can include a fear of driving. For some people, driving anxiety might be a symptom of panic disorder or agoraphobia.
What are the symptoms of driving anxiety?
Driving anxiety symptoms can be different for everyone, and they can be physical, psychological, or both.
Physical symptoms
When you’re experiencing driving anxiety, you might:
- sweat
- tremble
- breathe rapidly
- have an increased heart rate
Psychological symptoms
Driving anxiety can also bring on:
- anxious thoughts
- the fear of losing control
- a feeling of being overwhelmed
What causes driving anxiety?
Driving anxiety can stem from a lot of different things. Sometimes, it’s easy to pinpoint the cause, and sometimes it’s more complex.
Past Traumatic Experiences
It’s not unusual for people to develop driving anxiety if they’ve been in a car accident or even witnessed one. The memory of the accident can stick with you, making you feel stressed and fearful when you get behind the wheel.
About a third of people who survive car accidents end up with post-traumatic stress disorder, or PTSD. Driving and PTSD can be closely linked, with each one triggering the other.
Other Contributing Factors
Sometimes, driving anxiety isn’t tied to a specific accident. You might just have a general fear of accidents or getting hurt. Driving to unfamiliar places can also make you feel anxious, especially if you’re alone.
Some people are afraid of losing control while they’re driving. Vision problems can also make you feel more anxious on the road.
Underlying mental health conditions can also contribute to driving anxiety. These include:
- Generalized Anxiety Disorder (GAD)
- Panic Disorder
- Obsessive-Compulsive Disorder (OCD)
Can driving anxiety go away on its own?
If you’re wondering if your driving anxiety will just disappear one day, the answer is complicated.
For many people, avoidance makes driving anxiety worse. If you avoid driving, you’re reinforcing the fear and making it harder to get over. In fact, avoiding driving can lead to agoraphobia, which means you’re scared of being in situations where you can’t escape or get help.
The best way to get over a phobia is usually to face it head-on. Slowly exposing yourself to driving can help you get used to the situations that cause you to feel anxious.
While mild anxiety might fade over time, significant driving anxiety usually needs some kind of intervention. If you’re really struggling, professional help is often essential.
How is driving anxiety treated?
The good news is that driving anxiety is often very treatable. Here are some options that can help you feel calmer and safer behind the wheel.
Cognitive Behavioral Therapy (CBT)
CBT is a type of therapy that focuses on identifying and changing negative thought patterns. It aims to deal with both the thoughts and behaviors that contribute to anxiety.
If you’re interested in CBT, look for a licensed therapist with training and experience in this area.
Exposure Therapy
Exposure therapy can be really effective for phobias, including driving phobia. It involves gradually exposing yourself to the things that make you anxious, which helps reduce your fear over time.
When you’re ready and feel safe, you might start with short drives on quiet streets and slowly work your way up to longer drives in more challenging conditions.
Other Therapeutic Approaches
Virtual Reality (VR)
Virtual reality is becoming a useful tool in exposure therapy, especially for driving phobia. VR can provide a safe and controlled environment where you can practice driving skills and face your fears without real-world risks.
Relaxation Techniques
Relaxation techniques can also be very helpful in managing driving anxiety. Things like deep breathing exercises and mindfulness practices, such as guided meditation for calm, can calm your nerves before you get behind the wheel.
Consider trying some relaxation techniques before you start your car.
Medication
Anti-Anxiety Medications
In some cases, medication can be a helpful part of treating driving anxiety. If you’re considering medication, talk to a doctor or psychiatrist. They can discuss the options with you and help you decide if medication is right for you.
Medication can help manage anxiety symptoms and make it easier to engage in therapy and other treatments.
Tips for managing driving anxiety
Driving anxiety can feel overwhelming, but there are definitely things you can do to manage it. Here are some practical tips to help you get back behind the wheel with more confidence.
- Identify your triggers. The first step is understanding what makes your anxiety spike. Is it heavy traffic? Long distances? Certain types of roads? Knowing your triggers helps you prepare and manage your response.
- Relaxation techniques. Deep breathing and mindfulness exercises can work wonders. Before you start the car, take a few slow, deep breaths to center yourself. If you feel anxious while driving, try focusing on your breathing and the present moment.
- Visualization and affirmations. Use visualization to picture yourself driving calmly and confidently. Positive affirmations, like “I am a capable driver” or “I can handle this,” can also boost your self-assurance.
- Gradual exposure. Don’t jump into the deep end. Start with short drives on familiar routes and gradually increase the difficulty as you feel more comfortable.
- Regular exercise. Physical activity is a natural anxiety reliever. Regular workouts can help reduce overall stress levels and make you feel more in control.
- Patience and self-compassion. Be kind to yourself. Overcoming anxiety takes time, and there will be setbacks. Acknowledge your progress and celebrate small victories.
- Supportive conversations. Talk to friends, family, or a support group. Sharing your experiences and feelings can be incredibly validating and provide you with valuable encouragement.
Remember, managing driving anxiety is a journey, not a destination. Be persistent, be patient, and celebrate every step you take toward feeling more confident behind the wheel.
What to do during a panic attack while driving
Okay, so you’re driving and you feel a panic attack coming on. What do you do? First, recognize it. Acknowledge that you’re having a panic attack. Don’t try to fight it or tell yourself it’s not happening.
Next, try paced breathing. This means slowing down your breathing and focusing on each inhale and exhale. Try counting to four as you breathe in, holding for a count of two, and then exhaling slowly for a count of six. This can help regulate your breathing and calm your nervous system.
If you can’t manage the panic attack with breathing exercises, find a safe place to pull over. Turn on your hazard lights and take a few minutes to calm down. Don’t try to drive through a panic attack. It’s not safe for you or anyone else on the road.
Finally, and most importantly, seek professional help. Panic attacks while driving can be scary and dangerous. A therapist or counselor can help you understand the root of your anxiety and develop coping mechanisms to manage it. Professional mental health treatment is essential to overcome driving anxiety and phobias. Don’t hesitate to reach out for help. You’re not alone.
Frequently Asked Questions
How to get over anxiety about driving?
Overcoming driving anxiety is a process, and there’s no one-size-fits-all solution, but here are some strategies that can help:
- Identify Triggers: Pinpoint what specifically makes you anxious about driving (e.g., highways, bad weather, specific routes).
- Gradual Exposure: Start with short drives in safe, familiar areas and gradually increase the distance and complexity of your routes.
- Practice Relaxation Techniques: Use deep breathing, progressive muscle relaxation, or mindfulness exercises to manage anxiety while driving.
- Challenge Negative Thoughts: Replace anxious thoughts with more realistic and positive ones. For example, instead of “I’m going to crash,” try “I’m a capable driver, and I can handle this.”
- Professional Help: Consider seeking therapy with a therapist specializing in anxiety disorders. Cognitive Behavioral Therapy (CBT) and Exposure Therapy can be particularly effective.
- Medication (If Necessary): In some cases, a doctor may prescribe medication to help manage anxiety symptoms. This should be discussed with a healthcare professional.
- Safe Driving Practices: Ensure your vehicle is well-maintained, plan your routes in advance, avoid distractions (like phones), and get enough sleep before driving.
- Join a Support Group: Connecting with others who experience driving anxiety can provide support and encouragement.
Remember, be patient with yourself and celebrate small victories along the way. It’s okay to take breaks and adjust your approach as needed.
Conclusion
Driving anxiety is real, and it’s treatable. It can come from a lot of different places, including bad experiences on the road and underlying mental health conditions.
So, can driving anxiety go away? The answer is yes, with the right treatment and strategies. While it might not vanish completely on its own, the right approach can make a huge difference.
If your driving anxiety is severe, it’s a good idea to seek professional help. Therapy and counseling can be really effective, and getting help early can improve your overall quality of life.
The bottom line is this: you can overcome driving anxiety and get back your freedom and confidence. It takes work, but it’s absolutely possible. Don’t be afraid to ask for help and explore different strategies. You’ve got this!