For many of us, driving is an essential part of our daily lives, offering freedom and independence. However, for some of us, it can be a source of crippling anxiety, avoidance and trauma. In this blog, we will explore the ways in which counselling, specifically Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and Mindfulness, can help you overcome driving anxiety and trauma.
In addition, it’s essential to be aware that if you’ve been involved in a car accident or witnessed one, ICBC may cover up to 12 therapy sessions. Love This Therapy is an approved provider clinic with ICBC, allowing us to directly bill them for your sessions. Whether you’ve recently experienced a motor vehicle accident or have been a witness to one, our team is here to provide the support and care you need to heal.
Read on to understand more about how effective counselling can help you recover after a car or motor vehicle accident.
Understanding Driving Anxiety and Trauma
Driving anxiety and trauma can manifest in various ways, from a general unease while driving to full-blown panic attacks at the thought of getting behind the wheel. These fears often stem from traumatic experiences, such as accidents, near-misses, or witnessing accidents, but can also develop from other sources like fear of judgment, highway related phobia, fear of bridges, or even social anxiety tied to driving.
Individuals with driving anxiety and trauma may experience heightened levels of stress and trauma, depression, and diminished quality of life. Thankfully, counselling modalities like CBT, EMDR, and Mindfulness can offer effective strategies to alleviate these distressing symptoms.
Cognitive Behavioral Therapy (CBT)
CBT is a widely practiced therapeutic approach that has shown remarkable success in treating various forms of anxiety, including driving anxiety. CBT explores the interconnections between thoughts, feelings, and behaviors, and teaches people that that by changing thought patterns, we can alter our emotional and behavioral responses.
One key component of CBT is cognitive restructuring, which involves identifying and challenging negative thought patterns related to driving. Individuals with driving anxiety often harbor distressing beliefs about their driving abilities, such as assuming they are destined to experience another accident or believing that they are incapable of handling challenging driving situations.
Through CBT, individuals can work with a counsellor to re-script and replace these negative thoughts with more realistic, adaptive and effective ones. This can lead to increased confidence and a more relaxed attitude toward driving.
Research supports the effectiveness of CBT in treating driving anxiety. A study published in the Journal of Behavior Therapy and Experimental Psychiatry (Blanchard & Hickling, 2004) found that individuals who received CBT for post-traumatic stress disorder (PTSD) following a motor vehicle accident experienced significant reductions in their driving-related distress.
Furthermore, a meta-analysis conducted by Hofmann et al. (2012) and published in the Journal of Consulting and Clinical Psychology concluded that CBT is highly effective in treating various anxiety disorders, including specific phobias, which often underlie driving anxiety.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is an evidence-based therapy primarily used to treat post-traumatic stress disorder (PTSD). It is increasingly being recognized as an effective treatment for driving anxiety and trauma, particularly for those who have experienced a traumatic incident on the road.
EMDR involves a structured eight-phase approach where individuals work with a therapist to process traumatic memories to completion. The therapy incorporates bilateral stimulation, often in the form of guided eye movements, which helps desensitize the individual to distressing memories and emotions.
A study by de Bont et al. (2016) published in the Journal of Anxiety, Stress, and Coping found that EMDR was highly effective in reducing symptoms of PTSD in individuals who had experienced a car accident. Showing that EMDR can be a valuable tool for those struggling with driving anxiety and trauma stemming from a road-related incident.
Mindfulness-Based Cognitive and Somatic Approaches
Mindfulness is a therapeutic approach that encourages individuals to stay present in the moment and cultivate non-judgmental awareness. It has been increasingly used to address anxiety disorders, including driving anxiety, by promoting acceptance & ease, reducing stress, and enhancing emotional regulation.
Practicing mindfulness techniques can help individuals manage their anxiety before, during, and after driving. Techniques such as deep breathing exercises, body scans, and meditation can help individuals stay calm and focused on the road.
Research published in the Journal of Anxiety, Stress, and Coping (Dreeben & Mamberg, 2018) supports the use of mindfulness-based approaches in reducing driving anxiety. The study found that individuals who underwent mindfulness-based stress reduction reported significant reductions in driving-related anxiety and increased overall well-being.
Combining Modalities for Effective Treatment
It’s important to note that each person’s experience with driving anxiety and trauma is unique, and what works best for one person may not be as effective for another. Consequently, many therapists opt for an integrative approach that combines CBT, EMDR, and Mindfulness techniques to tailor treatment to the specific needs of their clients.
For example, someone who has experienced a traumatic accident may benefit from EMDR to process the traumatic memory, followed by CBT to address any persistent negative thought patterns related to driving. Mindfulness techniques can then be incorporated to help manage anxiety during and after driving.
The combination of these modalities can provide a well-rounded and customized approach to overcoming driving anxiety and trauma, enabling individuals to regain control and confidence behind the wheel.
Coping Strategies
Here are a few, quick coping strategies to help manage driving anxiety:
- Deep Breathing: Practice deep and slow breathing with longer exhales than inhales to calm your nerves while driving.
- Progressive Muscle Relaxation: Tense and then release (in a progressive way from head to toes) the large muscle groups to alleviate physical tension.
- Positive Affirmations: Use encouraging and compassionate self-talk to boost confidence and counter negative thoughts.
- Mindfulness Techniques: Stay present in the moment, focusing on feeling the ebb and flow of your impermanent bodily sensations.
- Visualization: Imagine yourself driving confidently and calmly in challenging situations.
- Listening to Soothing Music: Create a calming playlist to ease anxiety while driving. Hum (to the music) on long exhales to help calm your nervous system.
- Gradual Exposure: Start with short, familiar routes and gradually work up to more challenging, longer drives.
- Mindful Distraction: Engage in light conversation or listen to interesting podcasts to distract you from anxious thoughts and unnecessary checking.
- Plan and Prepare: Check traffic conditions and route details beforehand to reduce uncertainty.
- Pull Over Safely: If anxiety becomes overwhelming, find a safe spot to pull over and regroup.
Remember that everyone’s coping strategies may differ, so experiment to find what works best for you.
The Road Ahead
Driving anxiety and trauma are challenging, but with the right guidance and support, you can overcome these obstacles and reclaim your freedom on the road. At Love This Therapy, we understand the profound impact that these issues can have on your mental health and overall well-being. Our dedicated team of counsellors are here to support you on your journey to recovery.
If you or someone you know is struggling with driving anxiety or trauma, don’t hesitate to reach out for help. We offer free 15-minute discovery calls to discuss your needs and determine how we can best support you. You can reach us at 604-229-4887 or email us at info@lovethistherapy.com to schedule your appointment.
Additionally, it’s essential to be aware that if you’ve been involved in a car accident or witnessed one, ICBC may cover up to 12 therapy sessions. Love This Therapy is an approved provider with ICBC, allowing us to directly bill for your sessions. Whether you’ve recently experienced a motor vehicle accident or have been a witness to one, our team is here to provide the support and care you need to heal.
References
Blanchard, E. B., & Hickling, E. J. (2004). After the crash: Assessment and treatment of motor vehicle accident survivors. Journal of Behavior Therapy and Experimental Psychiatry, 35(2), 139-165.
de Bont, P. A., van den Berg, D. P., van der Vleugel, B. M., de Roos, C., Mulder, C. L., & Becker, E. S. (2016). A multi-site single blind clinical study to compare the effects of prolonged exposure, eye movement desensitization and reprocessing and waiting list on patients with a current diagnosis of psychosis and comorbid post-traumatic stress disorder: A study protocol for a randomized controlled trial. Journal of Anxiety, Stress, and Coping, 29(3), 245-261.
Dreeben, S. J., & Mamberg, M. H. (2018). Reducing driving anxiety in women through mindfulness-based stress reduction: Results from a women’s hospital with urban traffic congestion. Journal of Anxiety, Stress, and Coping, 31(2), 171-182.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Journal of Consulting and Clinical Psychology, 80(4), 614-628.
