Question:
I get really nervous when driving. I am constantly on edge when I am
driving the car. My muscles tighten and I get symptoms of panic, but to
a smaller degree....
It's like having a mini panic attack for the duration of the time that I
am driving. The symptoms come and go, but they are mostly pains in my
chest (tightness - not cardio), pains in various muscles all over,
throat tightness/shallow breathing, feeling of tightening in my
head/slight dizziness.
I will be pretty much "tense" for the entire time that I drive. It is
bearable, but I would like it to go away....
Then, there is the less bearable part.... When I am at a big
intersection or on a long stretch of road where I can't really pull off,
I will get gripping panic. NOT bad enough that I can't drive the car but
I will slow down and sometimes stop in a safe area like a convenience
store. The worst example I could give would be VERY tight sensations in
my chest area and throat area. The fear is that I am having a heart
attack or that I am going to be unable to breath. *Actually*, lately I
am not even afraid of that.... I am more afraid of getting into an
accident because I am nervous.
Has anyone had similar problems?
Has anyone overcome them??? How?
Answer:
Here's what I have found useful:
a) Driving around my neighborhood and telling myself that it's all the
same. Telling myself that there is no difference between driving in the
neighborhood and driving on the other streets.
b) taking alternative routes that are less congested - I find that if I
feel I can slow down and/or easily find a place to park my car for a
second, I feel safer and get less panic.
c) I assure myself that other than moving my arms, there is nothing
different about driving the car than sitting at home watching TV or
playing chess or some such calm thing.
d) I just started this, but I'll drive a short distance then start
driving a further and further distance. I plan on doing this every day
no matter what until I am driving further and further.
Are there any great tapes/books/therapies for this????
I was thinking about Eye Movement Desensitization and Reprocessing. It's
sort of new but has worked for some people.
This damn car thing is the biggest problem I have. I can go anywhere
really and just cope with my nerves Ok but I hate driving a car, so the
"getting there" part can be a real problem.
I was thinking of moving to an area of my city where I can get
everywhere by bus, subway, or taxi. That is actually not that ridiculous
an idea, but I'd rather overcome the fear myself.
Here is another thing to think of if you do have this prob:
- For me, it's driving more than 15 or 20 minutes that bothers me. An
idea would be to drive my car to a bus stop, park it and take a bus into
town (on a night that I want to go out on the town), then take a cab
back to the spot where I parked my car.
-Similarly, I find that if I go in little stretches of 10-20 minutes I
feel less anxious. One could plan out a route this way with little stops
along the way.
*I know these aren't the best methods but anything is better than not
going anywhere ever*
No but have decided that two things help...no, three...get into
the right lane if on a freeway..slow down, open a window for
fresh air and focus on two areas, in front and in my rearview..
swinging your head all over makes me feel worse..so I stay
put..if an exit is coming I just tell myself, you made it through
Philly before a zillion times, just do it...(pep talk)..AND I put
my fav cds in that I know the words and sing...honestly it
really makes it better...some can't concentrate with noise,
I am better with it.
You have a great thing going with the things you mentioned..I don't think
you need to move to a city...public transport seems like it would
be very stressful..at least in a car YOU have control...Keep doing what
you are doing. I was feeling a bit panicked today and got in and took the
long route to the grocery store through the developments..I truly wish
you much success..the best thing the pdoc told my mom who just started
driving again after many years is get in that car and DRIVE!~ I wish
you well and your post is something we can all look at before we get
into the car, you have a lot of insight and good ideas. ;-)
I drive 40 miles a day to and from work, and I did have this problem.
What I found is that my mind would get so preoccupied by the what if's I
would send myself into a near panic situation everytime. The key here is to
keep you mind busy. 1. keep your attention on where you are going and drive
sensibly. 2. Do not go too fast, in my case my body always would react the
same as my environment. I would drive fast and my mind would race also. 3.
Listen to some music you really like. If that does not work, try a book on
tape if you like books. I find that they keep the creative side of my mind
focused enough to not make up catastrophes. (someone else suggested this to
me here and I find it incredibly helpful). If I get into a panic situation
(in my case traffic) I have made up little games (simple ones things that my
mind do not have to work too hard at doing) for example look for license
plates and make up words to remember the letters by. For example MBC My blue
car. Or play license plate poker. MMM 333 would be 2 3 of a kind and so
on. Finally I do deep breathing when I get into these stressful moments.
After months of doing this (took me about 6 or 7 months) I was able to start
driving long distances with no anxiety at all. I have gotten good enough
that I will even make up little stories myself and do not need the book on
tape.
BTW this is in addition to what you are doing. You are doing some very good
techniques to wean your way into driving and many people have benefited from
them. the only suggestion I have is to not have ever give into your anxiety
and stop driving yourself.
