Panic attacks are very uncomfortable experiences to have and can be intensely debilitating. Of all the places you could have an attack perhaps the most worrying is when you have panic attacks while driving.
First and foremost you must realise that panic attacks are not dangerous. Nobody has ever died from a panic attack, although that’s exactly what you think is happening (44% of those who reported suffering attacks, reported ‘fear of dying’ as a symptom).
You may suffer a panic attack in so many different situations but where it becomes really intrusive is when you begin having panic attacks while driving. Many depend on using their car to get to work, do the shopping, visiting friends and so on. So it can be incredibly frustrating if you fear getting behind the wheel just in case you have another panic attack.
Just because you had a panic attack in the car once, it does not mean you will have one every time you drive. You will be aware of the potential and perhaps feel the onslaught of the same bodily sensations but it does not necessarily mean it will turn into a full-blown panic attack.
Here are some steps you can take the very first instant you become aware of a panic attack:
1) Switch on the radio, if you haven’t already done so. Really focus on the music or pay attention to what people are saying.
2) Begin to breathe slowly. The way you can do this is by breathing in slowly through your nose for a count of five, holding it for two counts, and breathing out through your nose for a count of five.
3) Feel the texture of the steering wheel and make a note of what it feels like and what it’s made from.
4) Any negative thoughts you counteract with positive self-talk. Eg. “I’m going to die”, is replaced with “This is just anxiety-I’ll let it pass quickly”.
Completely destroy panic attacks while driving
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