How to Overcome Driving Stress & Anxiety
With just over 284 million vehicles in operation in the U.S, many drivers feel anxious and stressed when on the road.
According to Healthline, the number of road rage incidents is rising, with 728 road rage events occurring in 2021, 522 of which involved injury or death.
In addition to putting you at risk of experiencing a road rage incident, stressed driving can negatively impact your cognition behind the wheel.
It can also leave you feeling sad and tired. If you struggle with anxiety and stress when driving, consider the following eight ways to reduce driving stress and create a calm space for yourself while on the road.
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Why Do You Feel So Stressed While Driving?
Many people experience driving stress. A car insurance industry survey found that approximately 66% of U.S. drivers experience some level of anxiety while driving.
The survey also reports that 75% of women feel anxious while performing driving maneuvers and that 62% of Americans have experienced a traumatic incident related to driving.
Driving stress is brought on by a number of different elements. It may be that you were involved in a previous traffic incident which causes you to feel nervous when driving.
You may also feel stressed out by aggressive drivers who force you to operate at a speed or manner you don’t feel comfortable with.
Driving stress can also occur when you are experiencing non-driving-related stress.
If you feel sad, angry, distressed, tired, or distracted due to current issues in your life, your emotions can transfer to your driving experience.
When this happens, you may feel more easily stressed by other drivers or maneuver your vehicle in a way that causes you to feel more anxious and stressed.
Situations That Cause Driving Stress
Many situations can cause you to feel stress while driving. Some of the most common stress-inducing circumstances include:
- Another driver cutting you off
- Being stuck in bumper-to-bumper traffic
- An aggressive driver riding your bumper or starting or stopping in front of you
- A slow driver that won’t allow you to pass
- Other cars’ failure to signal
- Seeing other drivers practicing distracted driving
- Drivers who are speeding or changing lanes erratically
- Feeling pressured to maneuver in unsafe ways by other vehicles
- Feeling lost or being forced to take an unfamiliar detour
- Unexpected stops that result in hard braking
- Parking lot/spot confrontations
Depending on how often you drive, the distance you drive, and the areas you operate in, you may encounter more stressful driving situations than others.
Why Is It Important to Reduce Driving Stress?
Lowering your stress levels while driving is vital to your health and the health of others.
If you feel stressed every time you get behind the wheel, it can put you at a higher risk for mental health issues like depression and anxiety.
Constant stress raises your cortisol levels, which can have a massively negative impact on your physical well-being.
In addition to harming your mental health, driving stress puts everyone on the road at a higher risk of accident and injury.
A 2020 study looked at stress and its impact on driving performance. Researchers found several significant connections:
- Prior tiredness and sadness strongly impact levels of driving stress
- Stressed drivers, whether the stress comes from an outside element or driving itself, increases the risk of traffic accidents
- Adverse emotions generated dangerous driving behaviors
- Stressed drivers brake and accelerate six times more frequently than non-stressed drivers
- Stressed drivers felt 20% more tired after driving
- Stressed drivers are more likely to speed, cut other drivers off, and fail to stop at crosswalks than non-stressed drivers
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How To Reduce Driving Stress To Stay Calm on the Road
You can take several actions to reduce stress and stay calm on the road. These stress-reducing techniques vary from listening to calm music to practicing breathing exercises to deal with your existing anxiety or stress.
1. Listen to Calm Music
If you feel stressed while driving, try listening to relaxing music to create a more peaceful atmosphere.
A 2013 study that examined the effect of soothing music on the autonomic nervous system found that listening to peaceful sounds such as rippling water or classical music positively affected psychological stress factors and aided in recovery from stress.
Next time you hop in the car, turn on your favorite peaceful music like lo-fi hip hop beats, rain sounds, or “New Age” songs to help you relax while driving.
2. Change Your Travel Route
Your regular travel route may cause you to feel stress due to congested traffic or poorly maintained or designed street signs or traffic lights.
If you find yourself stressed while driving a particular route, alter how you get to your destination.
Taking a different course may help you avoid triggering traffic situations. It may also allow you to find a better route that saves you time and stress.
3. Keep Snacks and Drinks in the Car
Low blood sugar can cause you to feel tired, stressed, or confused.
Although you may not experience clinical hypoglycemia (low blood sugar), not eating for several hours can cause you to feel lightheaded and irritable.
Consider keeping a few snacks and drinks on hand so that if you begin to feel stressed while driving, you can increase your blood sugar and promote clearheadedness.
Opt for healthy, non-refrigerated items like nuts, granola bars, pretzels, and nut butter to keep in your vehicle.
These snacks give you a boost of protein and healthy fats that will take the edge off and help you concentrate. Make sure also to leave a water bottle in your car to stay hydrated.
4. Try Aromatherapy
Aromatherapy is the practice of using scents to induce specific emotions. You can use the basics of aromatherapy to create a relaxing space in your car.
Look for car sprays or air fresheners in scents like lavender, lemon, orange, and mint to bring a touch of relaxation or uplifting energy to your drive. Choose a fragrance you enjoy and keep your car smelling fresh and peaceful when you drive.
5. Give Yourself Extra Time
One of the most significant reasons people experience stress while driving is feeling pressure about time.
If you are rushing to work or an important event and traffic is slow, you are more likely to feel rushed and stressed out behind the wheel.
To avoid this experience, always try to give yourself extra time when traveling.
Consider leaving your starting point fifteen to twenty minutes earlier than usual to avoid feeling rushed while driving. Giving yourself extra time will help you relax and handle frustrating situations like traffic jams or stoplights with ease.
Another way to reduce driving stress is by practicing relaxing breathing exercises. Deep breathing can calm your nervous system and ease tension, making it a great technique to use while driving. Choose a breathing exercise that you can do behind the wheel, such as belly breathing or breath counting.
Maintaining a clean car can also contribute to a stress-free driving experience. Sitting in a clutter-free environment can help you feel more organized and in control. Keep your car free of unnecessary items like books, bags, coats, and papers to create a calm space for stress-free driving.
If you have kids in the car, keeping them occupied can help you focus on the road. Bring along toys, books, coloring materials, or electronic devices to keep them entertained during the drive. This will allow you to concentrate on driving safely while ensuring your children are content.
Remember, staying calm while driving is essential for your mental and physical well-being. By practicing different calming techniques and creating a peaceful atmosphere in your car, you can reduce driving stress and enjoy a more relaxed journey every time you hit the road.
