Getting back behind the wheel after being injured in a car accident can feel scary and impossible. Even after your injuries heal, the emotional impact can linger. Many car accident victims feel anxious when they need to drive again. The good news is that fear is normal and there are ways to ease back into driving at your own pace.
Acknowledge your fear as normal
Feeling fearful about driving after an accident – even if it wasn’t your fault – is normal. Experiencing any kind of crash is enough to shake you up. Studies have shown that between 10-20% of crash victims experience ongoing psychological difficulties, and around 25% develop a fear of driving.
Don’t rush yourself back into the driver’s seat. Healing is both physical and emotional, so give yourself permission to take your time. If you’re already driving but feel nervous at intersections or avoid certain routes, that’s a sign that your body is being triggered into fight or flight.
Talk to a lawyer
If you haven’t received compensation for your injuries yet and your accident happened within the statute of limitations for filing a claim, contact an attorney right away to discuss your case. There’s a chance you’ll qualify for a settlement from the at-fault party’s insurance company. But you need to act fast because once the time limit runs out, you can’t recover anything.
See a counselor
If you feel overwhelming fear, professional help is a smart choice. Cognitive Behavioral Therapy (CBT), for example, has been shown to reduce anxiety after car accidents. Sharing your feelings with a professional counselor can help you feel less isolated and support your healing process. You might also benefit from a support group where you can talk with others who have been through similar experiences.
Start small and build your confidence
You don’t need to jump right into driving on the freeway. Start with short, easy drives that let you regain a sense of control. Choose familiar roads first. For example, driving around your neighborhood can help ease your nerves. Drive during the quietest times like early mornings or mid-day. There will be less traffic and that should help reduce stress.
Gradually work your way up from short drives running quick errands to longer drives as you feel more comfortable. Taking small steps will help rebuild your confidence without feeling overwhelmed.
Practice defensive driving
It will help to replace fear with confidence, and nothing works better than defensive driving. Take a defensive driving class to learn the best ways to anticipate potential problems rather than just react. For example, just leaving extra space between you and the car ahead will reduce the feeling of being trapped. A professionally-led course will refresh your knowledge and help strengthen your skills on the road.
Minimize your distractions
Take steps to reduce your distractions, like keeping your phone out of reach and your music volume low while you drive. If you need to rely on your phone as a GPS, mount it to your dashboard so you don’t need to handle it to see where you’re going.
Use relaxation techniques
Sometimes anxiety shows up in the body as a racing heart, tight muscles, and shallow breathing. Learn to calm these responses to make driving less stressful. If you feel tense at a red light, inhale slowly and exhale deeply. You also may want to consider listening to music designed to create a sense of calm rather than your usual music. If you need to pull over to reset, do it. Even taking five minutes to reset is better than trying to push through panic.
In addition to using these techniques while driving, practice them at home. Take ten minutes out of each day to meditate with deep breathing, listen to calming music like solfeggio frequencies, and take hot baths to calm your nervous system. Eat properly and get plenty of sleep. Don’t push your body past its limits or you’ll just stress your nervous system even more.
Confident driving will return in time
Fear after a car accident doesn’t mean you’ll never drive comfortably again. By taking small steps to regain your confidence, practicing defensive driving habits, and seeking support when needed, you’ll reduce the fear and anxiety keeping you from living your life freely. Getting back behind the wheel isn’t a race. Lean on others for support when you can and celebrate each milestone, no matter how small. Every time you drive with less fear is proof that you’re moving forward.
