How to get back behind the wheel after an accident

It’s normal to have driving anxiety following an accident. Here’s how to recover your confidence.

Getting back behind the wheel after a car accident can be confronting – even if the crash was minor. That nervous feeling when you start the car or merge into traffic is a sign of driving anxiety, and it’s more common than you might think.

Studies have found that up to 47 per cent (PDF)

of people involved in a motor vehicle accident suffer elevated anxiety and driving phobia. While 25 per cent

of people who suffer minor injuries in an accident still have depressive symptoms two years later.

Driving anxiety – also known as amaxophobia or fear of driving – might also affect you if you were a passenger in a crash, a witness to a car accident, or even a friend or relative of someone involved in an accident. It’s nothing to be ashamed of. With small steps and the right strategies, it’s possible to rebuild your confidence and feel in control again.

What driving anxiety feels like after a car accident

The physiological symptoms of driving anxiety are similar to other forms of anxiety, says Dr Corrie Ackland, a clinical psychologist and the director of the Sydney Phobia Centre.

“It’s typically a breathing disturbance, an increased heart rate, feeling sweaty, trembling and agitated,” she says. And often it manifests as an urge to avoid driving.

“It’s not always avoidance of driving altogether,” Ackland says. “Someone might say that they’re avoiding that stretch of road, for example, or that intersection, but it may generalise out. So if the accident happened on a highway, they might avoid all highways, or merging, or heavy traffic, or driving around trucks.”

How to rebuild confidence and overcome fear of driving

When it comes to overcoming a fear of driving, even the smallest step is valuable.

“Don’t rush it. Start where you are comfortable, go a little bit beyond that, and do it repeatedly, so you can see the benefit of that practice,” Auckland says.

If you are scared of any form of driving, your first small steps might involve getting in the car, putting on your seatbelt and starting the engine. Do that over and over again until you feel comfortable with it. If you’re anxious about motorways, it might involve driving on a short stretch of motorway repeatedly until you are at ease.

Other coping strategies can include only driving with someone else in the car or driving well below the speed limit. It all depends on the individual. For some drivers, adapting the mindset of a learner driver can also help. For example, you might give yourself a set number of practice hours on roads similar to where your accident happened, so you can rebuild confidence gradually and in your own time.

As you ease back into driving

, it helps to pair your progress with strategies designed to reduce driving anxiety and build your confidence long-term.

Start with your breath. If your heart’s racing or your grip on the wheel is tight, take a few slow, deep breaths to settle your body. Try to relax your shoulders and hands before you begin driving, and again when stopped at lights or in traffic.

It can also help to gently challenge negative thoughts. Instead of thinking, “Driving is dangerous and I’m going to have an accident,” remind yourself: “Most people drive safely every day – and I’m taking steps to rebuild my confidence.”

Maintaining a healthy lifestyle, getting enough sleep, practising mindfulness and talking to friends can also help.

If you feel you need help managing your anxiety, you can see your GP, book an appointment with a therapist, or look at some online resources, such as those offered by SANE Australia

, the Black Dog Institute

or Beyond Blue

.

The most important thing is to make a plan and change your behaviour with small steps. Each step you take not only rebuilds your confidence but also makes every journey safer for you and those around you.

_Disclaimer
^{Viva Energy Australia Pty Ltd (“Viva Energy”) has compiled the above article for your general information and to use as a general reference. Whilst all reasonable care has been taken by Viva Energy in compiling this article, Viva Energy does not warrant or represent that the information in the article is free from errors or omissions or is suitable for your intended use.}