Tips for Managing Driving Anxiety

Many young people experience anxiety while taking a driver's education course. Learning to navigate and shouldering the responsibility of driving can make even the most level-headed person nervous. However, for an individual with an anxiety disorder, driving can become a constant struggle. Because of my own driving anxiety, I have combined medical supervision with self-management techniques.

Do you or someone you know experience anxiety attacks while driving? Symptoms may include trembling, shortness of breath and hyperventilation, sweating, nausea, dizzy or light-headed feelings, chest pain, and sensations of heat or cold, especially in the face and upper torso. Anxiety attacks are intense and frightening. They have the potential to disrupt daily life.

Fortunately, there are ways to manage anxiety without giving up the independence that driving offers. If your anxiety compromises your ability to concentrate while driving, speak with your health care provider to determine the best approach to alleviating your symptoms. If you and your doctor agree that self-management is best, consider discussing the following methods.

The most important part of my wellness plan is preparation. Mapping my route with a resource that supplies aerial views, such as Google Maps, allows me to see where I will be without leaving my home. It also helps me to plan for accidents, construction areas, wrong turns and other unexpected circumstances that trigger more intense anxiety.

Another benefit of mapping my route is the ability to break a long drive into short pieces. I memorize landmarks and turns. While driving, I can focus on the next landmark without flooding my mind with thoughts of the entire trip. Taking small steps helps to moderate my body's overreaction.

During my anxiety attacks, I have difficulty regulating my breathing. I've found that listening to music helps in that regard. By singing out loud, I force myself to breathe at measured intervals. The small distraction provided by the music also seems to help with the tension.

I also experience hot flashes and a smothering sensation. I've learned to open a window or turn on the air conditioning before leaving home. While these feelings are psychosomatic, the flow of cool air is a reminder of the reality of the situation. Knowing in the moment that the car is not stifling puts the symptoms into perspective.

Another prevalent effect of anxiety on the body is nausea. My first instinct is to avoid eating before trips. However, driving on an empty stomach can lead to a drop in blood sugar later. While this drop does not damage my health, it is uncomfortable. If you are diabetic or otherwise require steady blood sugar, this could be dangerous. To prevent this effect I now eat before driving. I combat my upset stomach with aromatherapy instead, and I have had great success.

Self-management of driving anxiety is an empowering aspect of my life. If your doctor agrees that self-management techniques are appropriate in your case, you can follow my example. Tap into your interests, spirituality and experience to develop specialized solutions. With creativity and medical supervision, you can drive comfortably.

Sources: http://en.wikipedia.org/wiki/Anxiety_attack; http://maps.google.com/; personal experience.