Having a panic attack while driving is scary, common and something I am very familiar with. In fact, just recently I had a panic attack while driving to pick my boyfriend up from the airport.
Driving around the airport already makes me anxious. Then add in rerouted traffic and a security guard who made me move my idling car at baggage claim. I had to circle around and repeat the whole process. I made a wrong turn ended up back on the highway and that’s all it took. Que hyperventilation.
My face went numb and my hands were tingling. Meanwhile, I am operating a car at 50 miles an hour while tears stream down my face as I gasp for air. Not a pretty picture but a very real picture.
It is something so hard to explain to others. Panic. Irrational thoughts of doom and overwhelming negativity. I picked up my boyfriend, who I was originally so excited to see, while I sobbed.
After the panic always comes shame and guilt. I should have handled that better. Why can’t I control myself? What is wrong with me? Having a panic attack is scary enough but having a panic attack while driving can be dangerous.
Tips to reduce panic attacks while driving
Listen to Calming Music
Having a distraction to focus on can be a huge help, especially when that distraction is music. Studies show that music can help reduce the stress response in humans when faced with unpleasant situations.
Throw on a feel good jam or something that makes you breath easy to help ease your mind and bring you back down to earth .
Practice Deep Breathing
Deep breathing can be a great resource during any panic attack situation, especially when having a panic attack while driving. Breathing exercises can be a common suggestion but when done properly, they really can help.
Being conscious of your breath is a big thing used in meditation and yoga. It helps ground the body in the moment and take your mind away from irrational thought.
One option is to occupy your mind with saying “Breathe in, I am breathing in” on the inhale and “Breathe out, I am breathing out” on the exhale. Another option is a 4-second breathing count – Breathe in for 4 seconds, Hold for four seconds, Breathe out for four seconds, Hold for four seconds, Repeat.
Turn on a Guided Meditation
If you think you may be triggered to have a panic attack while driving, keep a guided meditation on deck so you can quickly flip it on.
There are tons of guided meditation apps with free meditations, like Simple Habit and Headspace. Usually they are intended for full focus but they can certainly help while driving to focus the mind. Just remember, of course, to keep your eyes on the road.
Muscle Relaxation
Another method to calm yourself is muscle relaxation techniques. Focus on relaxing your jaw, mouth and shoulders. Pay attention to the relief you feel from your muscles relaxing. Really focus on that feeling. Move to the other muscles in your body and recognize the calm change in your body.
Pull Over
If all else fails, pull over. This does not mean that YOU failed. It means you are cognizant that you are about to have a panic attack and the safest thing for you to do is take a second to handle it. Do not feel ashamed, you are doing your best and that’s all that matters.
Sum it all Up…
Panic attacks suck. There is just no way around that but there are ways to switch focus to reduce the symptoms of panic attacks.
It is important to notice the initial symptoms of a panic attack like irrational thoughts, increased breathing and shaking. Once you feel this call in the reinforcements and practice one of the steps above.
Around 22.7% of people in the United States have experienced a panic attack in their lifetime. Panic attacks while driving can be an especially scary event. You are not alone in this struggle and with practice we can all learn to manage these symptoms.
I really like the suggestions given while panicking while driving. Summing your feelings and knowing that other people experience the same thing makes me feel less alone. Thank you Chill Chief for this article!
Thank you! One of the reasons Chill Chief was built was to help those managing anxiety realize they are not alone – as it can often times feel that way. I am happy that you felt that here.
This happens to me quite often. It’s so scary! Breathing exercises has always been somewhat helpful for me but the guided meditation and muscle relaxation methods is a great tip that I think can really help take control of the symptoms before it gets too out of hand . Definitely giving this shot if I encounter this experience again. Super insightful post. Thanks chill chief!