Driving anxiety

[letthelightin]

Does anyone have any tips for anxiety and panic attacks revolving around driving? I have been driving for years, and it has never scared me at all. I have previously diagnosed panic disorder, but driving has never brought on a panic attack. One day, a few months ago, I was driving on the highway to come home from college, and I started to get nervous, and then I started to cry, and then I had a panic attack. On the highway. It was terrifying. As expected, ever since that day, I have had a terrible fear of driving. Every time I have gotten on the highway since then, I have had a panic attack. Even when I am driving on a normal road, I still get really bad anxiety. I'm not sure what to do, and I'm honestly not even sure what brought this on. I have to drive to a New Years eve party on the highway in a few days. Does anyone relate to this, or does anyone have any advice that would help?

[Agora1]

Welcome letthelightin....(great username) maybe we can help you see the light once again.

What can help with your driving anxiety is "breathing". Controlled breathing that is.

I was Agoraphobic for 5 years, never leaving my home. I had to once again learn how

to leave my house and function in the real world as well as drive again.

What allowed me to be able to overcome these issues was Meditation and Breathing.

You see when we are so fearful we become so overly anxious that we can start to

hyperventilate or actually start to hold our breath. Once we do this, our adrenaline

rises, our oxygen levels are affected and we go into a Panic/Anxiety Attack. Once we

do.... unless we stop the sensation in it's tracks by properly breathing, it will continue

to build and cause over symptoms like crying, shaking etc.

You will be surprised in how much power proper breathing has in calming your

nervous system, reducing the adrenaline and your heart rate and blood pressure.

It's quicker than any pill and is always with you. I'm glad you are with us dear...

With time and practice, you will be more than okay and back in the driver's seat lol xx

[letthelightin in reply to Agora1]

That is always really good to remember, and I am definitely going to work on that when I drive now. I feel like whenever I am in the moment, I totally forget about breathing because I am so worried about the situation at hand. I will definitely try to focus on breathing next time. Thank you!!

[Agora1 in reply to letthelightin]

You are very welcome. Believe me it can make a world of difference xx

[Siobhanny]

I have a very similar fear ( although I don’t drive I have to take the subway daily) and one day I just couldnt sit in the trains anymore and I have a panic attack almost every time on the train on my way home. I don’t have a lot of useful tips unfortunately, but this is what I attempt: I try to keep my mind focused on other things as much as I can. I’ll count how many blue things I can see, or types of shoes or something, I’ll focus on things I can hear, or focus on the stops names as the come, really anything that can keep me grounded to what’s happening and try to deep breathe through it (literally I have to deep breathe the entire ride sometimes.) and sometimes I keep something sour in my bag to chew on to help zap me into reality. I wish I had some better tips but know you’re not alone! I’ll also be trying to meditate my way through my commute. You’ve got this 💖

[letthelightin in reply to Siobhanny]

It makes me feel so much better to know I'm not the only one who struggles with this. Thank you so much! and I never thought of chewing something sour, that actually sounds like it would really help me, I will try it!! Thank you!!!!

[Siobhanny in reply to letthelightin]

You’ll have to let me know how it goes! Good luck 🍀

[gajh]

I am not just afraid to drive, but also afraid to leave the house. I have been doing it in baby steps. First I just sat in my car. Then I drove around the parking lot. Then I drove with my therapist on speaker phone. This week I drove myself to the pharmacy. It helps so much being able to share this all here with people who understand. We are not alone. Please let us know how you make out on New Year's Eve. And Welcome. I am so glad you have joined us.

[Agora1 in reply to gajh]

Good for you gajh...One step at a time.

Do you know where I drove for the first time in 5 years?? The Dollar Tree lol xx

[gajh in reply to Agora1]

The Dollar Tree is awesome. I drove to the pharmacy because I had to pick up my meds. I had good incentive. I don't think I would do it for pleasure just yet, but I am sure I will make it to The Dollar Tree in time. When I do, I will be thinking of you. It is so, so amazing to be able to share this with people who understand. You are definitely a huge inspiration. Thank you for being here.

[Agora1 in reply to gajh]

gajh, during those 5 years, I thought about a place I would want to go to that

brought me pleasure and that I felt comfortable in. Of course driving there was

just the first step, then I had to see if I could go into the store for at least a few

minutes. Well, I walked in, I took a cart, and slowly went up and down the aisles.

I was so happy, I forgot about my anxiety. An hour and a half later, I walked out

of the store with bags in my arms of all little treasures and a smile on my face.

I had done it. I broke that wall that kept me in for so long a time.

From that day on, I expanded my travels. Grocery store was next...The possibilities

are limitless once we get our confidence back and know that we CAN do it xx

[gajh in reply to Agora1]

Yes we CAN do it! That is such a great success story.

[letthelightin in reply to gajh]

Thank you so much, this makes me feel a lot better. I'm glad you have been able to start conquering this. It sounds like you have been so brave.

[primrose81]

I panic in crowded places - I find taking off my glasses helps…I know it sounds ridiculous but I just feel less afraid if everything is softly blurred all around me, no jagged edges if you see what I mean! I suppose the effect is similar to putting a blanket over a scared animal’s/bird’s face so they become less stressed when they can’t see.

[primrose81 in reply to primrose81]

Oh gosh have just realised how daft this reply was - please, please do not take glasses off when driving

[mjmack]

Hey Letthelightin, I have a similar story. I have always loved driving. Suddenly in 2020, I had a panic attack on the freeway, and paramedics had to take me out of there. I have since had terrible anxiety while driving and I cannot drive on the freeway. I can drive a few miles away from home and that's it. Being on a really low dose of Sertraline (12mg, I break it in half) has helped and then doing the FreeSpira training. People on here are saying to breathe, but the science behind preventing panic attacks is that you have to get your CO2 down, and you do that specifically by breathing out longer than you breathe in. I breathe in through my belly very shallowly for 2 seconds, hold for 1 second, then breathe out for 5 seconds. Hold for 1 second and repeat. It's hard but it works. It sucks, I feel you. I have to take Uber a lot more now. I hope this is all temporary for you. I'm 41 and the older you are, the harder it is to snap back. I drive my best after I leave a dance class that I love. Exercise helps move that anxiety!