You just had an argument with your partner before leaving for work. You deemed yourself fine to make the drive; after all, this is a familiar route, and you could probably do it with your eyes closed. But suddenly, in the middle of the highway, your anger spikes again and it sends your body into overdrive. Your heart flip-flops, your head feels light, and your hands feel numb. As your panic rises, you start to experience tunnel vision, making it unsafe for you to continue driving.
If the example scenario above sounds familiar, you're not alone. In fact, many drivers experience anxiety and panic attacks behind the wheel for many different reasons; one survey found that more than 66% of Americans feel nervous on the road, especially when performing difficult maneuvers, such as highway merging and reversing. So, what should you do in those rare moments when your body enters fight-or-flight mode when you're driving?
Pull Over to Ground Yourself
The first thing you should do is to pull over when it's safe to do so. Even if you think you can push through it, you'll only be endangering yourself and other road users around you. So, signal, slow down, and pull over somewhere that won't obstruct traffic, then put your hazards on to let others know.
Once you're pulled over, find ways to ground yourself back to the present. That might mean doing a few breathing exercises to bring your heart rate back down, or using the 5-4-3-2-1 method to manage your anxiety by anchoring you to your surroundings through your senses. When the panic ebbs, give yourself another moment or two to fully calm down, and only merge back onto the road once you're ready.
Ask Someone to Join Your Trip
If getting back on the road after a panic attack is something you can't envision yourself doing, it might help to ask a trusted friend or family member to join you on your trip. This way, they can calm you down before your anxiety fully takes over, and if the worst-case scenario happens, they can take over the wheel so you can rest easy.
But there may also be situations where this isn't entirely feasible.
If you need to drive to work and your partner's office is in the opposite direction, you can't always assume they'll be able to accompany you for the ride. In these cases, it may be best to carpool with a coworker or take public transit instead if you feel particularly jittery that day, or you're dealing with heightened or complicated emotions.
Don't Avoid Driving Whenever Your Anxiety Spikes
While you might want to avoid getting behind the wheel when you're too anxious or panicked to drive, it's important to not make it a habit. Teaching yourself to escape every time you're in a non-deal situation can reinforce fear and make you more likely to avoid driving altogether whenever the panic hits.
What should you do instead? Drive in low-pressure situations. Drive with a passenger you trust. Tell yourself that, no matter how scary a panic attack feels in the moment, the feelings—and the sensations and symptoms that come with it—will pass. This way, you'll be able to keep your confidence instead of shying away from the wheel every time your anxiety builds. You don't want your anxiety to control you; you want to stay in control.
Another tip that might help is to adjust your driving environment so that it's less likely for your panic to spike.
Research has shown, for example, that loud music can encourage speeding, raise heart rate, and potentially make you more anxious. Making small changes so that your surroundings are less anxiety-inducing can help you build healthier habits over time. However, if you find your anxiety too difficult to manage on your own, it may be best to reach out for additional support from a therapist.
