Driving stress got you down?
That's no surprise. In March 2021, driver research found that 9 out of 10 UK drivers admitted feeling stressed or angry out on the road.
And let's face it, we could all do with being a little more patient behind the wheel. Because it's not only going to affect your mood, but potentially also your actions.
That's why we've compiled these top tips to help keep the old blood pressure down and those negative thoughts at a minimum. So that you can keep calm and carry on.
Is it Safe to Drive with Anxiety?
It's not illegal to drive with anxiety, but you should do so with caution.
For the most part, nervous drivers with some form of anxiety will go about passing their test, get their licence, and be safe to drive on the roads. However, if the anxiety is so bad that it continues to leave you tired and unfocused, then it's clearly not advisable.
We can all agree that it's best to feel alert and rested when driving, and whilst everyone can get a little anxious from time to time, as a diagnosable medical condition, anxiety has the potential to hinder driving ability. And the same can hold true for less serious fatigue and lack of concentration in general.
So if anxiety is causing you major symptoms, then consult your GP.
Driving Lessons
Learning to drive can be difficult, and it's obviously one of the biggest causes of anxiety on the road for learner drivers.
To sit your driving test, there's no legal requirement for you to have taken driving lessons. However, taking lessons and quality courses from a driving instructor can be a great way to lower those stress levels, get all the help you need, and learn at your own pace.
So don't settle for just the odd drive with your mum or dad in the passenger seat. Instead, look into approved driving instructors with quality coaching techniques. Then once you've passed, you can even go on to do the Pass Plus scheme (which might grant you cheaper insurance) or take refresher courses.
Of course, it's one thing to have driving stress and jittery nerves during lessons or on test day, and quite another to regularly suffer from anxiety on the road, even after passing your test.
Adjust Your Driving Position
It may sound minor, but adjusting your position in the driving seat and keeping your body loose can help to reduce stress and make a difference. The importance of posture can't be underestimated.
So if you find yourself hunching over the steering wheel, try leaning back or adjusting the car seat to make your position comfortable. Or if you find yourself holding onto the steering wheel too tight, try relaxing your hands and fingers ever so slightly.
And it's a basic tip, but when you change positions and loosen up your back, it will help reduce driver fatigue and the amount of pressure you are experiencing. Having good posture is also important to reduce driving fatigue. It's recommended that you tilt your seat back to at least a 90-degree angle. Hunching your shoulders too far forward will cause neck discomfort and neck tingling.
Turn Your Phone Off While Driving
In pretty much every study, drivers using their phones whilst on the road have been show to be at greater risk of having an accident. Phones are a negative influence and distract your attention from the road to say the least.
Oh, and there's the small fact that they're illegal. Yep, since 2003, it’s been an offence to use a hand-held mobile phone or similar hand-held device whilst driving in Great Britain.
The best way to prevent accidents and stress from using your phone is to turn off your device or switch it to the 'do not disturb' mode.
Stay Away from Aggressive Drivers
Probably the biggest road rage inducer here.
Truth is, sometimes it's not you who's the problem, but other drivers. So if you do come across other road users behaving recklessly, it's best to keep a safe distance from them and avoid reacting badly by accelerating or braking suddenly.
Careless drivers can make anyone feel stressed or nervous, so avoiding them at all costs is the best way to reduce anxiety.
Don't feed the fire, folks.
Allow More Time for your Journey
An obvious one here, but one which many drivers seem to forget!
Allowing yourself more time for your journey not only makes logical sense, it also puts your mind at rest. This is particularly true if you are setting off for a new destination, when the possibility of making a wrong turn and getting lost is ever present.
That's why it's always best to plan your route ahead and take plenty of time, avoiding potential delays and mishaps along the way. You won't feel the pressure of being late, and others will think better of you for being early.
Pull Over for a Break
It probably goes without saying that another one of the best ways to combat the stress of being behind the wheel is to pull over to one side and take a break.
It might be a cliché, but it's a cliché because it's true.
As we all know, long stretches of driving can be physically tiring, but it can also affect your cognitive skills, so pulling over can be a great way to help clear your head and get some fresh air. The Highway Code recommends that you take a break every 2 hours for at least 15 minutes.
Take Deep Breaths
In, and out . . .
Yep, another cliché. But it works.
And this applies not only to driving. If you're stressed out or overwhelmed in any situation, whether on the road or not, then an excellent remedy to aid relaxation is always to take a few deep breaths.
The science behind it says that deep breathing increases the oxygen supply to your brain and refreshes the parasympathetic nervous system, bringing about a state of calmness.
A good breathing technique to try out is to take a deep breath in through your nose, filling the diaphragm with plenty of oxygen, helping your lungs to stretch. If you repeat this breathing exercise 5-10 times in a row, you should feel a lot calmer and it's a great way to refresh your mental energy.
Fill Up On Fuel
Setting off on a journey with the fuel gauge close to the danger point is never fun, and is surely going to play on your mind (and your nerves) as things progress, particularly if there's no fuel station nearby.
So instead of having to search frantically for one at the last minute, be sure to top up your fuel tank beforehand. In a similar way, it's a good idea to keep your car in good condition and your tyres at the correct pressure level so that the possibility of unexpected breakdowns isn't playing on your mind. Near-empty fluid levels or dirty windows are only going to make nerves worse on the way from A to B.
Listen to Music
As we also all know, music can be a pleasure to both body and mind. So it's no surprise that listening to it whilst driving can make all the difference, and studies suggest that it can have a positive affect on you whilst out on the road. Fast-paced music can help you concentrate faster, whilst slower-tempo songs tend to soothe the mind, calming you and releasing stress. But regardless of the pace, just listening to your favourite songs and playlists is highly recommended.
Do You Have to Drive?
There's one last thing to consider: do you really need to drive a certain journey?
If your purpose is for leisure or if you're just popping to the local gym, then consider walking or taking public transport, particularly on public holidays when the roads are busy. There's few things worse than sitting in busy traffic without moving.
The great thing about public transport is that you don't have to think, so options like the train or bus could be a more stress-free alternative to driving. Or for a more healthy option, maybe consider cycling.
Summary
Of course, not everything is set in stone, but if you are suffering from driving anxiety or anxiety in general and it's affecting your time out on the road, then these pointers should help put your mind at rest. Or if you are 'anxious about being anxious', then you'll have some idea of the things you can do when that dreaded time comes.
Stay safe out there!