Many people feel anxious when they first start to learn to drive. Driving is a complex set of actions; we have to be able to watch the road, whilst moving our feet and hands at the same time while thinking about where we are going and what everyone else on the road is doing. It can feel overwhelming at first, until our actions become automatic, and trust me, they will. What we have to think about at first soon happens at an unconscious level, and it becomes easier and easier to concentrate on the road ahead. Your driving instructor will help you to gain the skills you need to do this.
However if your anxiety is too high you may struggle to take on board what you need to learn. Here are some helpful tips to reducing anxiety, lowering your fear and leaving you in a calm frame of mind to take on board what your instructor is telling you.
Practice calm breathing
It is a biological fact that you can not be anxious and calm at the same time. Anxiety causes an increase in our heart rate, breathing and the release of stress hormones such as adrenaline and cortisol. By slowing down your breathing you can reverse this effect, and take control of your physical response to stress. A few simple breathing exercises can be highly effective.
Sit quietly for a few minutes, either before you get into the car, or when you are behind the wheel, but before you switch the engine on. Close your eyes if that feels right for you and focus on your breathing. Take a long slow breath in, and as you release it, say the word ‘calm’ to yourself in your head. Repeat as you focus only on your breath, and the sound of the word. Let any other thoughts just flow through your mind as you feel yourself becoming calm. Keep practicing this until you are ready to begin driving.
Use visualisations
Seeing what we want to happen can help us to achieve our goals. After all, part of anxiety is visualising a negative outcome for our actions and when anxiety becomes too strong, these images feel like they are real. The best part of this is that we can use this tendency for good. Visualising a positive outcome can help you make it a reality. We are more likely to achieve our goals if we can see ourselves doing them. Think about what you want to achieve, perhaps somewhere you want to drive to when you pass your test, and really see yourself doing it. Take it step by step; getting in the car, starting the engine, pulling away and driving down the road. Imagine successfully navigating roads and roundabouts, traffic lights and zebra crossings. Think about what it would feel like to arrive at your destination, the sense of pride and satisfaction it would give you. Fill in lots of details; colours and sounds. Make it as rich as possible.
Progressive muscle relaxation
We carry a lot of tension in our muscles, often without realising it. PMR is very simple and effective way of releasing this tension. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations. Start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat..
As you drive, talk each step out loud
This one you can do whilst you are actually driving. Talk each step out loud, from turning on the ignition to checking the mirrors, putting the car in gear, releasing the handbrake and pulling away. As you say each step out loud you will clarify it in your mind, help you to see that you know what you need to do in each situation. It may seem strange at first, but it will feel reassuring as you see that you have more skills than you first thought, and that you know more about driving than perhaps you realised. Don’t worry about your driving instructor, they will be ok with it.