Panic attacks while driving

[MiddleAgedMess]

Before I start I'll just say that I am on a waiting list for CBT but was advised I would be waiting maybe 2 or 3 months, possibly longer.

I'm having a rough time of it at the moment with anxiety. I had a panic attack whilst driving on the motorway a few months back, and since then the anxiety has spiralled out of control. I find myself staying in more, avoiding high traffic areas and times, and just generally avoiding driving in general.

Just today, for example, I was driving to the local supermarket with 2 young DCs, took a route that I thought would be ok. Got to a fairly high traffic section of road to find that there were temporary lights in place and they were on red. There was pavement to the left of me, cars lined up on my right and behind me. I felt trapped and with no way of moving or anything I started to really panic. Debated getting out the car because the panic was really really setting in but couldn't leave DCs. Started to actually reverse the car minimally in the hope people would move out the way but luckily the lights turned green and managed to carry on.

It sounds absolutely ridiculous writing it down, but at the time it was awful, the worst panic attack I've had in a long time. Took me a while to sort of get back to myself when we got home.

Anyone else experienced driving panic attacks? I'm at my wits end and other than ploughing through it when possible I dont actually know what to do. Summer holidays are nearly here and I'm a single parent, I already feel so guilty that we won't be doing big days out or trips elsewhere because I just cannot do the driving.

This has happened to me a few times in the past. My first experience of a panic attack was whilst driving.
I fully sympathise with you, having a panic attack on a busy motorway is an horrendous ordeal. I felt like every vehicle was closing in around me and had to take the next exit off, so I could park and get out of the car.
I've always found the 444 breathing pattern (breathe in for 4, hold for 4 and breathe out for 4) calmed me and refocused my mind quickly.
I would advise that if you do have a panic attack whilst driving, it's always best to pull over (as long as it's safe to do so) until you feel calmer.

I also empathise. I occasionally feel panicked when driving on the motorway and have to force myself to breathe and calm down and keep going. I try to talk myself down and focus on the fact that I'm driving my DC and therefore cannot lost my shit on the road. There's no rationale for the panic for me and I find it's self-fuelling, ie the experience makes me worry about panicking/losing control which in turn causes panic. It's scary and can be debilitating. I hope you find a coping mechanism x

I have agoraphobia and part of it is a fear of being in situations that you may panic in and there is no easy way to escape (lifts, cars in traffic, public transport etc.)
Because of the agoraphobia (which I’ve had for years) I haven’t been on public transport for years and rely on my car to go everywhere.
However, I have now developed a fear of being stuck in my car in traffic with no escape. It means I cannot go on motorways or A roads and I always have to check Google maps before embarking on any journey to see if there is bad traffic.
I got stuck in traffic a while ago on an A road and almost got out of the car and was about to run across the lanes! The panic is so bad

One thing I will say is try not to avoid situations you feel panicky in. I know it’s easier said than done but when you start avoiding situations your ability to do them again will feel almost impossible, I speak from experience.

I absolutely agree. Avoiding these situations will eventually result in anxiety and panic attacks just thinking about it.
Instead find a coping mechanism that works best for you.
Controlling your breathing is a good way to refocus and calm yourself. When I first tried this, I tried the traditional breathe in for the count of ten, breathe out for the count of ten, but found myself panicking even more as I felt I wasn't getting enough oxygen. Then someone suggested the 444 method (breathe in for the count of 4, hold for the count of 4 and breathe out for the count of 4). I still use this method now if I feel panicky.

A simple piece of advice I learnt during a psychology course is this:
Your thoughts will match your feelings,
i.e: happy thoughts = you feeling happy
sad thoughts = you feeling sad
By refocusing what you are thinking about, you instantly change the way you feel. You are in control and you are strong enough to get through any situation.

I hope this helps x

I had the exact same problem, after becoming unwell when driving. I used to cry even getting into a car. I got hypnotherapy and it helped me start to relax again. Nowadays, I only ever drive for short periods but happily drive to work every day. Good luck!

www.anxietycoach.com/support-files/PanicAttacksWorkbookDrivingChapter.pdf

This helped me OP. I still get them sometimes but the key is acceptance.

I experienced this in the last 2/3 years. It was caused by the menopause and was my first symptom. I got up one day and simply could not drive!

I hated every minute of driving from then on. Fast windy roads with tractors and milk lorries coming at me ... hell!

What ever you do, do not avoid driving. Drive every day, drive the roads you hate. Suck sweets, sing, breath, whatever, but don't avoid. I did this and couldn't drive 5 miles to the next town for months and months, all because the road was fast and bendy.

It's a truly horrid experience to panic whilst driving.

Thank you everyone for your replies and I know you're all absolutely right! I've had some over the phone therapy for it recently and to be honest the bare bones of it all was don't avoid driving and keep going through the panic. It's incredibly hard though. Still struggling now months down the line.

Have a look at this video on panic attacks, it might help you;

I had this 5 yrs ago.
Menopause related.The gp told me I must tell DVLA.
I rang after lockdown as I was feeling better and I got the same doc who said I shouldn't drive.
I had had one refresher lesson that was easy second one I froze by the roundabout.
I really miss a lot of job opportunities as previously I had over 30 yrs with no accidents and I have no idea how to get back to it now.