To manage panic attacks while driving, use affirmations based on facts and personal beliefs, be aware of breathing and muscle tension, and practice driving regularly to build confidence. Seeking professional assistance may also be necessary. Trying to prevent panic attacks can make them worse.
There are some steps and measures people can take to try and avoid having panic attacks while driving. While many of these methods may help some people, others may need to seek professional assistance to manage their panic attacks, whether the attacks occur while driving or at another time. An important thing to remember when dealing with panic attacks is that trying to stop them or trying to prevent them from happening often only leads to more frequent and more severe panic attacks. Instead of trying to avoid these attacks while driving, it’s often best to learn how to manage them so they can be easily dealt with if they occur. Some people find that simply knowing they have the tools to deal with panic attacks while driving reduces or stops the attacks from happening.
One way to help manage panic attacks is to use affirmations. Before you get into your car, choose an affirmation or two to use while driving. These statements should be based on both facts and personal beliefs. For example, a person experiencing panic attacks while driving on bridges might develop specific statements about bridges. One statement might be: “Bridges are built to carry us safely from one shore to the other. They are designed and built by highly skilled people. They are traveled safely by millions of people every day”.
Another way to manage these panic attacks is to be aware of your breathing and the muscle tension in your body. When people are nervous, their breathing often becomes shallow. Making sure you take many deep breaths and maintain regular, not shallow, breathing are important steps to staying calm. Also, check for muscle tension, especially in the upper body and face. Allowing these muscles to relax, while also working your breath, is a good way to deal with panic attacks while driving.
Another way to deal with panic attacks while driving is to practice a lot. Avoiding driving will make a person more prone to experiencing a panic attack when they finally have to drive somewhere. Getting used to the trails is also a way to ease the anxiety surrounding driving. Developing confidence on routes taken regularly can also help people prepare for driving on unfamiliar routes or driving for longer periods of time than usual.
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