What to do to overcome the fear of driving a car

It's not a marginal phenomenon: in Italy, four out of ten drivers are afraid of driving, and they often suffer from panic attacks while behind the wheel. The fear of driving can vary greatly in intensity: for some people, it only occurs in certain situations (highway, heavy traffic, parking lots), while for others, it's so strong that it makes it difficult to get behind the wheel. The good news is that, in most cases, it can be reduced gradually, naturally, and without resorting to the usual medications.

The first thing to do is to understand where this fear comes from.What scares you?

• to have an accident
• to lose control
• the opinion of other drivers
• specific situations (motorway, parking lots, tunnels, etc.)

Once you have identified the source of the fear, it may be helpful to:

• Resume gradually. Start with short, familiar routes, at times with little traffic. traffic. As you feel more comfortable, slowly increase the difficulty: busier roads, longer routes, then possibly highways.
• Drive with a calm person. Having someone by your side who conveys calm and doesn't constantly make observations can increase your confidence, especially on your first outings.
• Practice regularly. Even 15-20 minutes, two or three times a week, is often more effective than an occasional long drive.
• Review the basics, if needed. If you feel like you've lost your driving skills, a few lessons with a driving instructor can be very helpful, even if you've had your license for years.
• Manage theanxiety. If you notice your heart racing or you become stiff, try slowing your breathing when you are stationary (for example before starting off or at a traffic light), avoiding travelling when you are very tired or particularly stressed.

It's also important to avoid giving up driving altogether if your goal is to return to it. Avoiding all fearful situations may provide short-term relief, but it often perpetuates the problem in the long run.

One of the techniques used for a long time, and with greater results, is that of the “worst imagination”. Spend half an hour a day imagining all the worst-case scenarios if you lose control of your car, and how you could resolve them. You'll see that after some practice, things will start to get better and the fear will gradually diminish.

If the problem is agoraphobia, instead of immediately tackling the most difficult path, a difficulty scale is created. For example:

• sit in the car
• take a short walk
• drive in a quiet neighborhood
• tackle busier roads
• travel increasingly longer distances
• gradually approach the most feared situations, such as highways or tunnels

If, however, the problem is acrophobia, it's possible that the problem isn't the car itself, but rather certain driving situations that evoke a feeling of height or exposure. For example:

• driving on very high bridges
• travel on viaducts or mountain roads with overhangs
• tackling elevated ramps or overpasses
• perceive a sensation of “emptiness” or loss of control in certain areas

In these cases, anxiety can become widespread, making even driving in environments that objectively don't involve heights stressful. A good strategy is to approach situations progressively: start with short, flat trips, then low overpasses, until moving on to more challenging situations. It's important that exposure is gradual and repeated, without pushing yourself beyond your limits.

Read also:

• How to travel by car in the heat
• How to protect yourself from the sun when driving
• How to drive in snow and ice