Do you often feel stress and anxiety while driving, even if it is your favorite vehicle? Do you mostly avoid driving due to your nervousness and sense of discomfort on the road? If yes, then these are the signs of driving anxiety, the most common form of anxiety in US individuals. This anxiety or road fear not only affects their driving but also their daily life functioning.
Read this article to know more about ‘’Do I have Driving anxiety’’. This article covers each aspect of driving anxiety, such as signs and symptoms, causes, diagnosis, as well as the most useful treatment options and alternative strategies to deal with driving anxiety.
What is Driving Anxiety?
Driving anxiety is a specific phobia of driving. It is also known as amaxophobia. Individuals feel an extreme sense of anxiety, fear, and nervousness while driving a car or any other vehicle. In addition, even if they start thinking about moving or driving, they feel anxious and uncomfortable, and believe that they can get harmed.
Individuals with driving anxiety most often make excuses for not going out due to their fear of driving. Likewise, they prefer to drive on long routes instead of facing a few challenges on short roads. So whenever they are on the four wheels, their fear of an accident never leaves them. Initially, symptoms of driving anxiety are less severe. However, if left untreated, anxiety can then result in panic attacks.
What is the Prevalence of Driving Anxiety?
According to the recent reports of the National Institute of Mental Health, it is believed that specific phobia is a condition that involves a fear of something that is a little bit dangerous or does not pose any danger to the individual who is having the phobia. Several recent studies have also reported that approximately 66% of US individuals experience driving anxiety at any stage of their lives.
- Likewise, it is estimated that 26% of individuals are those who feel anxiety when driving on the highways.
- 55% are those individuals who feel anxiety while performing some common and basic maneuvers of driving.
- In addition, the number of females who experience driving anxiety is higher (75%) as compared to the number of men (55%).
- 62% are those who have witnessed any past traumatic driving situation.
- Likewise, 5% of individuals panic when taking U-turns, and 8% are those who feel it when changing lanes or when another vehicle passes by them.
- Another major point that is important to remember is that driving anxiety is not officially categorized in the diagnosis of the Diagnostic and Statistical Manual of Mental Disorders.
However, individuals can recover from driving anxiety by taking the necessary measures on time. By getting accurate professional help, they can easily overcome this mental issue.
What are the main symptoms of Driving Anxiety?
Each person suffering from driving anxiety responds differently to this specific phobia. However, the most common symptoms of driving anxiety in individuals are as follows:
- Extreme fear
- Difficulty in focus or concentration
- Nausea
- Sense of fatigue or tiredness
- Dizziness
- Trembling or shaking of hands
- Numbness in hands and feet
- Excessive sweating
- Increased heart rate
- Shortness of breath
- Dryness in mouth
- Strong feelings of chest tightness
- Fear of harm or dying
- Fear of losing control over the mind
- Fear of becoming unconscious
- Fear of hitting someone on the road
- Avoiding driving on highways
- A preference to drive on side roads
What are the main causes of Driving Anxiety?
There are numerous causes of driving anxiety in individuals. If you have witnessed any road accident in itself, then there are higher chances that you will suffer from driving anxiety.
1. Ongoing anxiety
If the person is already a victim of anxiety disorder, then there are increased chances of feeling stress and anxiety while driving the whole time. Due to their continuous stress, they also feel low confidence in moving their vehicles on the road. For example, GAD individuals will face difficulty in paying attention and focusing on driving rules. In addition, they can not make useful decisions that help them protect themselves from road accidents.
Moreover, it’s not necessary that only those persons feel driving anxiety who are suffering from any mental illness. Even if they are facing any unwanted life changes then they also exhibit increased susceptibility to phobia of driving.
2. Previous life negative experiences
Those individuals who have previously experienced any tragic incident in their vehicle or on the road feel more fear that they will experience that situation again or might experience any car or road accident. Most common examples include:
- Feeling some panic attacks while driving
- Driving a vehicle in adverse weather conditions
3. Certain scenarios of environments
In driving anxiety, they imagine different scenarios in their mind and feel greater levels of fear, such as:
- Dying in a road accident due to poor driving abilities
- Getting panic attacks while stuck in heavy traffic
4. Driving Alone
If you are driving in a new or unknown area, you can feel anxiety and fear of getting lost. In addition, you start thinking that on the new roads, you can not comfortably drive and face multiple challenges on the road. They feel fear that they will get lost on new roads as they do not have any idea of the exact direction. Likewise, they have a fear of running out of gas in the middle of any road, especially during the night.
5. Losing control of the vehicle
Due to persistent stress or anxiety, the heart rate increases. In addition, anxiety also causes an increased breathing rate and sweating that causes the driver to lose control over their vehicle, which becomes a major factor in many road accidents. Due to their high rate of anxiety, their mind goes blank, and they do not hold the clutch to control the speed of their bike or car. This not only affects their driving but can also harm other persons and their vehicles.
6. Adverse weather conditions
Sudden weather changes can also trigger driving anxiety. For example, if you are driving your car in heavy snow, rain, or fog, then you can panic due to loss of visibility. This is also one of the main causes of road accidents.
7. Fear of accidents
Even if you are not dealing with any mental illness or have not experienced any past traumatic situation, if you drive on highly dangerous roads, then there is a greater probability that you will fear an accident. Your stress and fear will make driving difficult for you.
8. Inexperienced drivers
New or less trained drivers are more prone to suffer from driving anxiety. However, as time passes, they learn multiple new things or techniques related to driving and learn to overcome their deadly fear of driving.
9. Binocular Vision Dysfunction
Driving anxiety can also be caused by binocular vision dysfunction. It’s a condition in which the normal functioning of the eyes gets affected, such as maintaining equilibrium and depth perception. This results in the onset of driving anxiety.
What is the treatment for Driving Anxiety?
Driving anxiety, just like any other form of anxiety, can be effectively treated with the help of some useful treatment options, which include:
- Psychotherapy
- Medications
1. Medications
Most of the experts prescribe anti-anxiety medications to manage the symptoms of anxiety.
2. Psychotherapy
Psychotherapy is also known as talk therapy and is used to treat each type of anxiety disorder, including driving anxiety. Different types of psychotherapies are helpful in the treatment of driving anxiety, such as:
3. Cognitive behavioral therapy
In Cognitive behavioral therapy, experts first make a complete identification of the triggers of driving anxiety and then guide the individuals to alter their negative thoughts, emotions, and behavior into positive ones.
4. Virtual reality exposure therapy
Exposure therapy is also known as desensitization therapy, as it decreases the sensitivity of individuals towards any specific situation. In this therapy, experts develop a strong and controlled therapeutic space and utilize VR technology to develop situations that can trigger the fear.
Then they ask the individuals to face their fears with courage and confidence. They ask them not to show a response to their fear. Initially, they find it difficult to do that; however, with time, they lose their sensitivity to their specific phobia. Individuals learn multiple skills and ways to practice the coping mechanisms for driving anxiety.
5. Other strategies & alternatives to deal with driving anxiety
- Share your feelings or emotions with your loved ones
- Take a healthy and balanced diet
- Regularly perform any physical activity
- Start journaling
- Prevent alcohol or any substance abuse
- Start walking or use public transport
What are the main tips of strategies to manage Driving Anxiety?
The following are the main ways to overcome driving anxiety:
1. Identify your triggers
Whether it is driving anxiety or any other form of anxiety, it is vital to first identify the main causes or triggers. Start scrolling through all the events or scenarios in your mind to find out any previous life event that could be a trigger of your driving anxiety. You might witness any rash driving by your parents or watch any tragic car accident on television or in real life.
So, as soon as you identify the main triggering factor of your anxiety in driving, start thinking about the ways that can help you cope with it. For example, if you panic while driving, you can ask any friend to be your companion on your journey. Likewise, if you have any other anxiety disorder, such as GAD, then first get treatment for that mental illness to prevent driving anxiety, and you feel comfortable and relaxed while driving.
2. Restructure your thoughts
When you are driving then multiple intrusive thoughts can appear in your mind. At one time, you feel fear of a road accident, while after some time, you can start feeling a panic attack after getting exposed to any dangerous stimuli. So, the first thing that you should do is to identify the intrusive thoughts and instruct your mind to avoid those intrusive thoughts.
For example, if you are crossing any road that is renowned for potential dangers or road accidents, then immediately recall in your mind the last time you crossed that road successfully. Likewise, if you feel that you are going to get stuck in a situation, instead of panicking, start thinking that you are aware of all the preventive measures that you can take to prevent that undesired situation, while driving on the road.
3. Drive out of your comfort zone
One of the best strategies to manage driving anxiety is to build confidence while driving. This is only possible when you drive outside your comfort zone. Drive in those areas or roads that you think are dangerous. Initially, you will feel anxiety, but with time, you will develop strong confidence. Start saying to yourself that you will become aware of all such areas, and testing your driving skills will ultimately improve your driving skills. Ultimately, you will be less susceptible to driving anxiety.
4. Complete focus on driving
If you are new to the driving world, then do not rush to achieve perfection. Start driving slowly and focus on each single step to prevent the occurrence of any mistake. When you are completely paying attention, there is a reduced chance of any road accident.
5. Relaxation techniques
When you feel a panic attack then start deep breathing to relax your nerves. Likewise, start repeating the positive affirmations in your mind to remain motivated.
Some major relaxation techniques include:
- 4-7-8 breathing
- Body scan
- Box breathing
- Progressive muscle relaxation
In addition, you can also do the following things to prevent anxiety and stay mentally calm and relaxed:
- Turn on the music in the car to enjoy driving.
- Start singing to engage your mind.
- Talk with your passenger or companion
Seek professional help
If you feel that your driving anxiety is getting out of control and affecting your daily life functioning, then immediately reach out to any professional who specializes in treating driving anxiety. Experts will first evaluate the symptoms and also determine the previous medical history and family history. This is done to find out if there is any underlying illness that is triggering the driving anxiety.
Do I have Driving Anxiety: Self-evaluation
Initially, if you feel that you are battling with anxiety while driving, then you can also self-evaluate with the help of some questions. You can ask these questions of yourself or of any other person whom you think is having driving anxiety.
- Do you feel the onset of panic attacks on the drive?
- Do you usually avoid visiting people if you have to drive?
- Does your stress or anxiety get elevated while driving?
- Do you even start feeling uncomfortable when you think about driving?
- Do you start becoming anxious while traveling in a bus, car, or train?
- Do you start feeling increased fear on new roadways?
- Do you feel anxiety even riding in any other person’s car?
- Do other people also notice my anxiety when I drive?
If the answer to all of the above questions is yes, then you are battling with driving anxiety, and you need to seek professional help to get rid of the symptoms of driving anxiety.
Take control of your mind & overcome Anxiety at the Brainpower Wellness Institute.
If you or someone you know most often experiences driving anxiety, then it’s time to seek professional help. Brainpower Wellness Institute is a leading mental health platform that offers the leading and comprehensive mental health services. Any individual who is dealing with anxiety, depression, or any other common mental illness can benefit from our mental health solutions and regain mental wellness.
Last thoughts
Driving anxiety is also known as the fear of driving. This specific phobia always keeps the individuals in stress or fear. Whether they are planning to go out, thinking about driving, or starting to drive, they remain extra nervous and tense, and think that they are going to die. Most common symptoms of driving anxiety include increased heart rate, excessive sweating, nervousness, and shortness of breath. There are multiple causes of driving fear, which include previous tragic accidents, current anxiety disorder, losing control while driving, and fear of accidents, etc. Several treatment options are useful for the treatment of driving anxiety, such as cognitive behavioral therapy, exposure, and making some positive lifestyle changes.
