what to do if you have a panoc atrack while driving
Panic Attacks
Tips to Cope With Panic Attacks While Driving
Driving a car is considered a normal part of being an developed. Driving a car is also inherently stressful. Many people tense up at points during their drive - especially while on the pike - only tensing up becomes so natural that they may not fifty-fifty realize they're doing information technology.
Combine that with the natural feeling of being unable to escape if something went wrong, and it's no wonder that so many people take panic attacks while driving.
Driving Fears are Normal
A bones fear of driving is not too much of a problem. In fact, a little bit of anxiety may actually be good for you. It will keep you warning and focused on what'south around you, improving your ability to stay prophylactic.
But panic attacks while driving can be terrifying. Panic attack symptoms can overwhelm the senses and actually brand it more than difficult to drive.
Why Panic Attacks Are Common in the Car
Panic attacks while driving are very mutual. You lot should annotation that even though panic attacks can be a chip overwhelming, you lot should yet generally exist safe. If you're concerned, pulling over to the side of the road until the panic attack is over may exist a expert thought.
There are several different factors that can contribute to driving panic attacks. These include:
- General Stress Panic attacks are more common when yous're stressed, and as mentioned, stress when driving is completely natural. At that place are a lot of dangers on the road. Your driving power is what keeps you safe, and part of that driving ability comes from being alert.
- Thinking About Panic Attacks One cause of panic attacks is thinking well-nigh panic attacks. It'south the catch-22 of panic disorder. Information technology's very common to think about your panic attacks or even fearfulness panic attacks when yous drive, and that fear really increases the likelihood that you lot'll experience one.
- Driving Hyperventilation Many things can cause you to hyperventilate while you're driving. The way you're sitting, your fear, and even your seatbelt may contribute to mild to moderate hyperventilation. In those with feet, hyperventilation is both a cause and a symptom of panic disorder, then, if you hyperventilate for any reason while driving, information technology's likely to trigger an attack.
- General Sitting Pains Driving can cause a number of pains and sensations that may trigger panic attacks. Those with panic disorder are over-sensitive to the way their trunk feels. So if they feel whatever calorie-free pains, an increment in heart rate, leg weakness, or anything else that commonly affects those that sit in cars oftentimes, information technology may cause a panic attack.
- Panic Attacks and Danger Panic attacks can become associated with various activities, especially if those activities crusade whatever stress or anxiety. If you previously had a panic attack in the motorcar it may increase the likelihood of having some other assail because your brain now assembly the car with the attack. You lot'll too probable feel farther fright when you effort to keep driving during the attack and so your auto becomes a identify that is even less comfortable.
The latter bespeak is often a big problem for those with panic attacks. Equally shortly as yous've had an attack in the automobile, even if it'due south unrelated to being in the car, the attack will often get associated in your mind with the feet of driving, and future attacks may become more common.
How to Control Panic Attacks While Driving
Driving panic attacks are plain very hard to live with. You drive everywhere, and if you're also dealing with severe panic attacks, then you're going to be extremely scared while on the road.
The cardinal to preventing these car attacks is to learn to prevent all panic attacks. It's hard to cure panic attacks in only one location since panic attacks can occur anywhere, and whatever fourth dimension you have a panic attack you put yourself at risk for associating the assail with the location and having these attacks more ofttimes. You can, however, effort the post-obit:
- Driving With Distractions Give yourself something to listen to then that you can get out of your own head. Music tin can assist but information technology may be amend to heed to something happy, relaxing, or even talk radio or podcasts in order to give yourself something to call back nearly. That will make it harder to focus on the attack and how y'all feel.
- Driving Anyway Depending on how severe your attacks are, y'all may want to try driving anyhow. Those that get very dizzy during their panic attacks may find driving to be too difficult. Merely those that tin even so drive should strongly consider facing their fearfulness and driving anyhow. The more you lot fear driving with panic attacks, and the more than you lot avoid driving because of them, the more likely you'll go a panic attack in the future when you do hit the road.
- Drive Safely Stress is a major contributor to panic attacks. By driving safely you reduce the amount of stress you lot are under. Drive the speed limit, accept very few risks, continue a GPS in the car and then that yous're non worried about getting lost, and don't endeavor to swerve around traffic. All of those behaviors increment stress, and stress increases the likelihood of a panic attack.
- Controlled Animate Stress can cause your animate to quicken, which tin lead to hyperventilation and panic attacks. When you experience like you're having a panic assault, don't endeavour to take in as much air as possible. Instead, try to fight the urge and simply boring down your breathing so that each breath takes as long as 15 seconds or more. You should breathe in for 5 seconds, hold for two or 3, and exhale out for 7. This will prevent hyperventilation and better carbon dioxide levels in the blood stream. Past taking longer, deeper breaths you can calm your heart rate and your breathing which will assistance the panic attack to pass.
- Practice Driving for Extended Periods of Fourth dimension The more than exposure to driving you accept the more comfortable you volition become with it. While yous may experience periods of anxiety, past facing your fright and driving anyways you can see that driving does not have to be as stressful as you may be making it out to be. Encounter if a trusted friend tin come with you for reassurance and drive in a familiar area virtually your domicile. Pick an easy route that has lower speed limits and minimal traffic. One time you lot drive for a long period of time, 20-30 minutes, you may actually find that it becomes relaxing.
None of these are going to act every bit a rapid cure for anxiety, nor are they going to provide y'all with a fashion to prevent all of your anxiety and panic attacks. But they may reduce either the frequency or severity of your anxiety attacks while driving so that hopefully you'll find it easier to be on the road.
Ultimately, the solution is going to be learning how to manage your anxiety. Only so volition y'all give yourself the best opportunity to prevent whatever and all panic attacks while in the car.
Questions? Comments?
Do yous have a specific question that this article didn't answered? Send united states a message and we'll answer it for you!
Ask Doctor a Question
Question:
Where can I become to learn more than nigh Jacobson's relaxation technique and other similar methods?
Answer:
Ask Dr. a QuestionYou lot can inquire your doctor for a referral to a psychologist or other mental health professional who uses relaxation techniques to help patients. Not all psychologists or other mental wellness professionals are knowledgeable about these techniques, though. Therapists often add their own "twist" to the technqiues. Preparation varies by the blazon of technique that they use. Some people also buy CDs and DVDs on progressive muscle relaxation and allow the audio to guide them through the procedure.
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