Driving on interstates can make anyone nervous, but when you have a fear of driving it is this anxiety can multiply by 10!

Using calming therapeutic exercises to help you deal with driving on interstates may be just what you need to get control of your anxiety and drive with on interstates with less fear.

You Are Not Alone!

I too was once terrified to drive on interstates! I had my driver’s license for almost 9 years before I was able to do this without having a panic attack, so if you have this fear, you are not alone.

This fear held me back from many things that could have improved my life. One day I had to go to a job interview at the company’s main head quarters which was about 2 hours away from my location.

I did all I could to map out a course that would not take me on I-95 but on the way home I got lost and found myself merging into heavy interstate traffic during rush hour. I was terrified!

By the time I was able to find a place to pull off I was so sick with anxiety that I passed out in my car once I pulled over to the nearest gas station.

This experience just made it to where I was even more determined not to drive on interstates ever again!

Five years later, I found myself to be able to try to deal with this fear. With the help of my husband, I drove onto I-40. It was late at night so the highway was devoid of other vehicles except a lone car here and there.

There I was, a death grip on the wheel, driving down the interstate. How did I do it? I was able to calm myself with therapeutic exercises.

Today, I can drive on interstates without feeling scared and out of control. My anxiety did not go away completely though.

I still have my moments and if traffic is heavy I am a wreck but for the most part, I can drive on an interstate with little problem.

How I Overcame My Interstate Anxiety

It may seem amazing to overcome such a fear but it can be done and I am living proof! How did I accomplish this seemingly impossible feat?

I applied some simple methods that helped me calm myself and they worked!  The trick is, you have to want them to work and be prepared to face this fear head on.

Here are some tips to begin with before you venture out to the open road:

✔ Begin when traffic is most likely to be light. You don’t want to jump right in with a heavy flow of traffic. This can make it impossible to focus.

✔ Take someone you trust with you. (a parent, friend, sibling, or spouse) This can help ease your own tension.

✔ Only do what you are comfortable with. If everyone around you is running 70mph and you are frightened to go above 60 then don’t do it.

✔ Keep in your mind that you can pull off at any time (but only at safe places!)

The first tip is self explanatory. Traffic for beginners=bad!

The second tip is how I really was able to take that first step! Having an extra pair of eyes looking out for you is an excellent idea! The first few times, my husband would watch everything with me so I would have no doubt about our safety.

The real problem for me was that I had no confidence in my ability to do this task. And even now detest driving on the interstate alone and try to avoid it when possible. I still have whomever is with me look for me as I merge off the ramps and help to read the signs.

The third tip is also one I still follow. I used to feel scared and uncomfortable at the thought of holding up other drivers with my speed but now I realize that it does not matter. I do not know them but I do know myself and it is my job alone to keep safe and comfortable.

If traffic gets too heavy I pull over at the next exit ramp and either find another way to my destination or just wait a bit till the traffic slows down a bit.

The point is though, that I can do all of this without having an anxiety attack!

What Calming Techniques Can I Employ During Interstate Driving?

While the above mentioned tips helped me tremendously, I still needed more to overcome my fear to the point where I could drive on the interstate without high anxiety.

There are certain calming exercises that can be done from your car that can help to keep you calm and focused:

✔ Take a deep breath. This may sound cliché but it is certainly helpful.

✔ Count. Not just to ten but until you can feel the weight lifting.

✔ Listen to a CD. This can be calming music or a self-help CD

✔ Have a one on one chat…with YOURSELF. Talking yourself thought a stressful situation can be a big calmer.

Deep breathing can be soothing in any situation in which you experience anxiety. A few deep breaths can help to slow your heart rate and put you in back in focus.

Counting can also be useful. It does not matter what number you reach. The repetitiveness of the activity is what is important. By doing this you are focusing your energy and again, slowing your heart rate while decreasing anxiety.

For some people, music is a healing therapy. Make sure it is something that is soothing to your senses and allows you to feel comfortable and safe.

Playing self- help Cd’s that are meant specifically for your fear of interstate driving are highly recommended if you need calm and support.

Lastly, talk with yourself about what you are doing. Sometimes, when we talk ourselves through a problem or fear, we can not only calm ourselves but can figure out why we feel the way we do. You know you best so who better to have this chat with?

Conclusion

If you are fearful of interstate driving and do not get help you are limiting yourself. This is not healthy.

Try the tips mentioned above. Especially try to keep a self-help CD in the car at all times such as The Driving Fear Program.

This little round disc can be a lifesaver and you can take it with you anywhere. If you do not have a CD player in your car, or the car you are driving, take along a personal disc player.

Taking this step will open up a whole new world for you and once you overcome this fear you will be wondering why you wasted so much time on it in the first place!

Related posts:

1. Calming Foods Can Ease Driving Anxiety
2. The Ultimate Self Help Techniques to Overcome Driving Phobia
3. Fear of Driving In Specific Situations

Shelly wrote:

I get anxiety when I’m driving on freeways. I hate freeways, especially when it’s going downhill. I don’t like what it has done to me. I was in a car accident before all this happened and ever since I have trouble on freeways. That’s where my accident happened.
I feel embarrassed and scared. I want to fix this fear I have.

Holly wrote:

I am 24. I grew up in a big city where I drove on huge highways for long distances all the time. When I was about 21, I started experiencing panic attacks on the highway. I saw a counselor about this and other anxiety issues and they brought up a good point. When I feel panicky, I feel as though I will crash the car or mentally/physically lose control. The doctor told me that panicking makes your heart race and this causes you to be more alert than usual. I’m not going to faint or pass out while driving. I’m just psyching myself out. I moved to the mountains and was fine driving except on highways. Well, recently my fear is back and I can’t help but think that it is related to other issues I am having. I’m glad to see that I am not the only one with these issues. We can get past this! We are all strong and just we need to remember that we deserve to be good and calm drivers just as much as everyone else!

Betzblue wrote:

I have “safety zones” that I can drive without any problems (say 15 miles away from home) but I cannot drive on freeways, or in heavy traffic. I will take back roads and drive an hour getting to my destination instead of dealing with the “panic attacks”. I have been having these for 20+ years. I refuse to take drugs so I stay away from “professional help.” Many of my friends & family used to say that I was making it up/ no one has panic attacks while driving.” Now I can see that other people do have them too.

Estelle wrote:

Hi I have a fear of falling over when I drive in busy places. I don’t like mountain passes and freeway also on bridges. Even as a passenger it gets scary. It’s getting to me a lot and all my family live about an hour away from my home. I can’t get there and see them. I have to wait for them to come and see me or get a lift. We should be free from this crippling anxiety. I really need to get back on track and go out and have fun some again. I know….. I think too much, wish there was a switch that you could turn it off. Then it would be easy.

Our Answer:

Fear of driving on freeways is very common. Many people who do not drive a lot or do not need to drive a lot are more reluctant to get onto freeways.

The reason for this may be as simple as not having enough practice doing this type of driving, which can cause panic in someone prone to anxiety. Anything unfamiliar that we don’t do often can cause anxiety.

Many people who fear driving on highways find that their fears decrease once they get out and do it on a regular basis.

Other drivers who have no problem driving around their town on a sunny day may have a fear of driving in the rain or snow. Still other drivers fear driving through bridges and tunnels.

All of these specific fears are usually based on the same underlying idea that it is more dangerous to be in these less familiar situations.

Can you think of another situation in your life that scared you before you started doing it?

Maybe you wanted to learn to swim but were afraid, only to find out that you actually enjoy swimming now that you have learned how to do it. Or perhaps you were afraid to take a more responsible job but now you are confident and proud of the work you do each day.

You can approach driving on a freeway or in another situation that you perceive as dangerous in the same way. If you already have some amount of confidence when you are driving on slower, less crowded roads, you have an advantage.

There are also specific things you can do to make driving on freeways or in other specific situations less frightening. If you want to explore more ideas related to this type of driving fear, read the related article on that topic.

Related posts:

1. Fear of Driving In Specific Situations
2. Readers Questions Answered – 1 – Fear of Driving After an Accident
3. Readers Questions Answered 4 – Adults Without Drivers License

Some people have no problem driving around the town or area they live in without fear, but if they have to drive in certain other situations, they become paralyzed with fear.

If this is the case for you, you are not alone. It might help to look at your specific fear and see if you can unravel its causes so that you can find the tools to overcome it.

Weather-Related Driving Fears

Are you afraid of driving in rain or snow?

This fear is probably based on the idea that you will lose control of the car in bad weather.

If you are afraid to drive in rain or snow, it may help to learn as much as you can about how to drive in these conditions.

Of course, if the snow or rain is very heavy, it may truly be too dangerous to drive. In that case, you should not do it.

But what if you have to be somewhere and the weather is bad?

If you don’t have another means of transportation, you may be faced with having to drive in a storm, whether it is a rainstorm or snowstorm.

Here are some tips:

Keep breathing. It may sound simple, but if you are nervous about the weather, you will probably be tense.

If you focus on deep breathing while you drive, your body will begin to relax, making the situation less scary.

Pull over if you need too. If you are driving in bad weather and begin to feel panicky, find a safe place to pull over.

Again, practice some deep breathing techniques to calm yourself.

You might also want to carry a CD or tape that you can play when you pull over that will guide you through a relaxing meditation, or you can listen to a few minutes of calming music.

Of course, be sure not to listen to anything that will relax you too much while you are actually driving!

Be sure your car is properly equipped with snow tires if you live in an area where it snows often. Also be sure that your windshield wipers work properly.

Know where your hazard lights are located and carry a cell phone with you.

You probably won’t need either of these things, but it will give you added piece of mind to know that you will be able to get help if you need it.

Driving Over Bridges or Through Tunnels

If you have a specific fear of driving over a bridge or through a tunnel, it may be that your phobia is more related to heights (acrophobia) or being in enclosed spaces (claustrophobia) than to driving per se.

If this is the case, you may be able to get over your fear by dealing with the specific phobia. Phobias like acrophobia and claustrophobia can be dealt with in a number of ways.

One way is to try systematic desensitization for your specific fear. For this, you will need the help of a professional psychologist who can help you through a step-by-step process of dealing with the fear.

Hypnosis is another effective way to deal with specific phobias.

You can find hypnosis CDs or MP3s that deal specifically with acrophobia or claustrophobia or consult a professional hypnotherapist.

Hypnosis, which is similar to meditation, is a relaxation technique that will give you the tools to help yourself relax when confronted with a situation that normally causes you to feel anxious or fearful.

Driving In Heavy Traffic or On Freeways

If you have no problem driving when there are only a few other cars on the road but panic at the thought of three-lane freeways or driving in heavy traffic, you need to ask yourself what it is about these specific situations that causes your anxiety.

Most likely, you are afraid that there is an increased risk of getting into an accident with so many cars on the road.

You may also be afraid of having to make split-second decisions to find your way to the right off-ramp or merge into the correct lane to get where you are going.

In order to deal with this type of fear, try practicing relaxation techniques that can help you feel calmer in general. Such techniques such as a regular yoga or meditation practice.

You can also try some form of counseling for anxiety.

Another strategy for reducing overall anxiety is to add calming foods or herbal remedies to your diet.

Complex carbohydrates, yogurt, bananas, chamomile tea, and valerian supplements are all examples of foods and herbs that are known for their calming effects.

If you are able to manage generalized anxiety, you will probably find that you are less anxious when you drive in traffic or on freeways. In fact, managing generalized anxiety will reduce any type of driving fear.

Related posts:

1. Readers Questions Answered – 2 – Fear of Driving On Freeways or In Other Specific Situations
2. The Ultimate Self Help Techniques to Overcome Driving Phobia
3. Hypnosis For Fear Of Driving

Are you permanently parked because of driving phobia? Do you feel some fear holding you back strongly as soon as you think of driving your car?

Then this article is for you. You’ll get off the blocks much sooner than you’d ever think. If your phobia of driving is not allowing you to even want to drive a car, let us work it in your mind first.

The techniques you are going to learn here will help you overcome driving phobia for good. Moreover, you can apply them to any other phobia you may have and get rid of that too.

The key to overcome phobia is wanting to overcome it. If you get yourself to really want to get rid of driving phobia, half the battle is won.

How Driving Phobia Sets In

Fear of driving phobia most often is a result of just one frightful incident while driving. In the early stages of fear of driving, people usually try to get over it by briefly venturing into the feared situation, but they retreat as soon as anxiety creeps in.

When they avoid their fears, they get instant relief from their symptoms of fear of driving. This leads to a negative cycle. The more they avoid their fear of driving, the more symptomatic relief they get, making them believe that their fears were real and not speculative.

It is this habit of avoidance that is phobia. There is no real danger, it is illusion. Each time you avoid your fears, the more real this illusion appears.

How much longer should we keep avoiding? It is like retreating from a battlefield. We may feel secure in the beginning, but we are allowing the enemy grab more and more of our land. As we retreat more and more, we suddenly find that a large chunk of our world has been taken away from us.

It is time to rise against this enemy – illusion. If you are afraid of driving, it’s time to fight. And it’s not difficult because the enemy is not even real – it’s illusion! How do we fight it? Just face it!

Face the Fear and There Will Be No Fear

You only have to face your fear and it will vanish into thin air. Get up and go. This is the easiest and quickest driving phobia treatment there can ever be, even though you may feel it is the most difficult.

You will realize in hindsight that this was indeed the easiest and quickest. Say to yourself let me feel the fear when I start my car and pull away, not before that.

After all what could possibly happen to you sitting at home? If you sit at home you will only fuel your driving phobia and nothing more. Face it.

Every time you face your fear, you’ll find your self confidence rising. You’ll be less apprehensive every time you get behind the wheel of your car. It takes some amount of determination to apply this solution. The results are astounding.

Warning: Go One Step at a Time

If you have a fear of even driving to your local grocery, it would be a disaster if you tried to face your fear headlong on the freeway. You will further worsen your driving phobia if you happen to get a panic attack while driving. And chances are you will abandon the thought of driving again.

Take it stage by stage, according to the level of your driving phobia, and congratulate yourself after every stage.

Follow this order of progression from wherever you are at the moment:

• Sitting in your car with engine running
• Driving round the block
• Driving round a number of blocks with a companion
• Driving round a number of blocks on your own
• Driving over small bridges
• Driving over longer bridges
• Driving on unfamiliar roads
• Driving over long bridges spanning water
• Driving on freeways
• Driving in extreme weather conditions

Still Not Convinced? Another Technique to the Rescue

If you are still not able to muster up enough courage to face your driving fears, “think it through”. Yes, this is the technique with which you can muster up the courage to face your driving phobias. Think it through.

Sit in the comfort of home on your favorite couch and take your mind on the car journey you want to take. Visualize your whole journey in the detail.

See yourself slipping into the driver’s seat, starting up the engine, pulling away, maneuvering through the traffic and so on. Anticipate every problem you may come across and prepare your answer to it.

Prepare for erratic cyclists in your neighborhood, traffic and busy intersections, cars cutting across your lane, vehicles closing in, the honking, etc. Prepare your response to every situation, because these are the situations that are most likely to dent your confidence when you actually drive.

If you go back in time, it was perhaps one of these situations that caused your fear of driving in the first place. Now it’s time to learn from them, expand your skill set, and move on.

Practice it in your mind first. Do your homework. Study the route, know where to turn, and know the one-ways so that you don’t get panicky at crucial junctures.

Look up the actual routes and pictures on Google Street View . All the major streets in the U.S. are up on the internet. Take a drive through sitting at your computer.

Overcome your driving phobia in your mind before you hit the road. Once you do this, you’ll be amazed at the ease with which you will drive.

Laugh At Your Fears

Finally, laugh at your driving phobia whenever you feel anxiety building up. Laughing at your driving phobia will diffuse the associated feeling of fear and make you feel comfortable with driving.

It needs courage and a sense of humor to laugh when you are anxious. If you manage to pull it off, you will probably have mustered enough courage to face the fear of driving!

For more on how to overcome driving phobias, check out Rich Presta’s Driving Fear Program.

It is a foolproof program to help you get back on the road with complete confidence as quickly as possible.

Related posts:

1. Helping Your Teenager Overcome Their Fear of Learning How to Drive
2. Fear of Driving In Specific Situations
3. Defensive Driving Techniques to Conquer Your Driving Fear