Some people don't like driving and are afraid of driving.If you find that you're extremely afraid of driving to the point that it's causing you distress, then you may have a drivingphobia.It might make you feel as though your life is in danger when you're driving or riding in a car.panic attacks, racing heart, rapid breathing, and feelings of terror are possible.If you can't drive because of your anxiety behind the wheel, it's important to face it.You can take control of your life by getting back into the car.
Step 1: The environment in the car should be calm.
Regardless of whether or not the car is moving, you should be comfortable sitting in it.The clothes and shoes are comfortable.Before you drive, practice sitting in the car and becoming relaxed.Consider playing soothing music.It can drown out the noise of other cars and help you overcome a sense of rising panic.If there are noisy passengers in the car, even the most confident driver can become anxious.The car needs to be free of trash and disorganized.Make sure your car gets any needed repairs to increase your sense of safety.
Step 2: Try to practice abdominal breathing.
If you begin to feel a panic attack coming on, begin breathing deep into your lungs.If you want to get air to the bottom of your lungs, slowly inhale through your nose.For a moment, hold your breath and let your belly expand.Slowly exhale and let your body relax.You can repeat this process 10 times.You have to complete three sets of 10.
Step 3: The progressive muscle relaxation is called thePMR.
To become aware of how to hold and release tension, tighten and relax muscle groups in your body.Begin by clenching your fists.While you focus on how the tension is leaving the muscles in your hands, release your fist for 15 to 20 seconds.If you want to repeat the exercise with other muscles, move your arms, head, and body down the back of your body to your feet and toes.Even if you don't experience panic, you can still practice PMR for 20 minutes every day.It can improve your sense of control over your mood, reduce the number of panic attacks, and increase your concentration.
Step 4: Affirmations can be used to use positive energy.
Affirmations remind you that you can change.Affirmations with driving include: I am driving carefully and within the speed limit.It is safe to drive carefully.Driving is a daily activity.I am an alert driver.I don't have to drive fast.If I want to travel slower than other cars, I can drive in the right-hand lane.I don't have to switch lanes at the last minute.I can double back if I miss a turn-off.From the beginning to the end, I have planned this journey.When I have to make lane changes and turn-offs, I know where I am headed.I am prepared.I can control my reactions even though I am a passenger.I can ask the driver to pull over if I feel uncomfortable.
Step 5: Do you have a fear? Consider confronting it.
You've been told to face your fear.If you've been avoiding driving for fear that you will have a panic attack, it's important to expose yourself to the fear.Exposure therapy is one of the most important ways to get over a fear, but you should know how to use relaxation techniques before you start.You will have a sense of control during the session.Over time, avoiding your fear will make it worse.It might be a good idea to drive in an area that you know well so you don't have to check navigation.
Step 6: An anxiety scale is used.
Before you reach a full-scale panic attack, become familiar with your anxiety levels.If you have a scale of anxiety, you can know when to stop exposure.The physical and mental characteristics of anxiety should be described on your scale.An example scale would look like this: 0 - fully relaxed: no tension, calm, feeling peaceful, 1 - minimal anxiety: feeling slightly nervousness, more alert or aware, 2 - mild Anxiety: muscle tension or butterflies in the stomach, 3
Step 7: Write down your worries.
Write down what scares you about driving.Go through and rank the fears from the least to the most frightening.You will be able to expose yourself to your fears.You will slowly work your way through your fears so that you never feel out of control.While driving on the highway, holding the keys in your driveway can cause you to have a panic attack.
Step 8: Take gradual steps
Slowly expose yourself until you no longer feel anxious.Once you've mastered an item on your list, move on to the next thing.You list might expose you to fears like these, which are ranked from least to greatest feared.
Step 9: You should ride with drivers who you trust.
Follow the exposure therapy steps if you can't stand being a passenger in a car.If you don't want to drive, you can ride in a car with a driver you trust.Someone you know will drive with care.Try to ride with other drivers or ride along on more challenging drives once you're comfortable with that person.When you're a passenger, find out what's comfortable for you.It's possible that you prefer to sit in the backseat.Maybe you find it easier to sit next to the driver.Try to find what works for you.
Step 10: Learning how to drive is something you should commit to.
People are afraid of driving for the first time.A knowledgeable driving instructor has a lot of experience teaching new drivers.A good driver can make you feel comfortable in the driver's seat.Consider working with an instructor.If it was a relative trying to teach you how to drive, you might realize that the anxiety you had been feeling was related to your previous instructor.
Step 11: You should know when to see your doctor.
If you have a fear of driving, you should get treatment.If you don't know who to ask for help, contact your doctor, who should be able to connect you with trained professionals.You can work with your doctor, psychologist, psychiatrist, or counselor.If you're depressed because of your inability to drive, you should seek help.If you don't adjust to the fear that prevents you from driving, it can cause other phobias to develop.
Step 12: Try to get therapy.
You can work with a counselor on a one-on-one basis.Your counselor may want to talk about relaxation techniques and exposure therapy.Talking helps your brain learn how to deal with fear.It will give you a chance to think about why you are afraid of driving.Don't expect your counselor to give you advice.Many counselors listen and ask questions to explore your fear.
Step 13: Join a support group.
If you want to talk about your fear with a group, look for a local driving phobia support group.People who experience similar symptoms can join an online support group.It can be helpful to know that you're not alone.You can have a conversation with friends and family.Explain the challenges you face and share your fears with them.It is possible to know that your friends and family understand what you are going through.