Recognising Driving Anxiety
Common symptoms include:
- Physical reactions (sweating, shaking, rapid heartbeat)
- Negative thought patterns about driving
- Avoidance of driving situations
- Difficulty concentrating while driving
Practical Anxiety Reduction
Effective strategies:
- Gradual exposure: Start in low-stress environments
- Breathing techniques: 4-7-8 method (inhale 4s, hold 7s, exhale 8s)
- Cognitive restructuring: Challenge negative thoughts
- Progressive muscle relaxation: Tense and release muscle groups
ADHD-Specific Difficulties
Common challenges include:
- Maintaining consistent focus during long drives
- Impulsive decision-making at junctions
- Difficulty with monotonous tasks (e.g., maintaining speed)
- Overstimulation in complex traffic situations
ADHD Coping Mechanisms
Helpful approaches:
- Verbal commentary: Narrate your driving actions aloud
- Environmental controls: Minimize cabin distractions
- Chunking practice: Focus on one skill per session
- Sensory tools: Use fidget devices when stationary
Effective Preparation
Pre-lesson routine:
- Sleep hygiene: Ensure proper rest before lessons
- Nutrition: Balanced meal 1-2 hours before driving
- Route preview: Review planned routes in advance
- Mindfulness: 5-minute meditation before starting
While Behind the Wheel
In-the-moment techniques:
- Grounding exercises: 5-4-3-2-1 method (identify 5 things you see, etc.)
- Safe stopping: Know legal places to pull over
- Focus anchors: Use physical reminders (steering wheel texture)
- Positive reinforcement: Reward small successes
After Driving Reflection
Constructive review:
- Journaling: Record 3 positives and 1 improvement area
- Video review: If available, watch dashcam footage
- Progress tracking: Visual chart of milestones
- Self-compassion: Accept mistakes as learning opportunities
When to Seek Support
Consider professional help when:
- Anxiety prevents getting in the car
- ADHD symptoms cause dangerous situations
- Progress stalls despite consistent practice
- Physical symptoms are severe or persistent
Medication Considerations
For ADHD learners:
- Time medication peaks with driving sessions
- Monitor effects on concentration and reaction times
- Be aware of potential side effects (dry mouth, etc.)
- Consult your prescriber about optimal dosing
Working with Instructors
Communication strategies:
- Disclose your anxiety/ADHD upfront if comfortable
- Request clear, concise instructions
- Ask for regular feedback breaks
- Establish nonverbal signals for when overwhelmed