Driving Anxiety & Agoraphobia: Overcoming Fear on the Road
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- čas přidán 1. 05. 2023
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In this video I describe how to treat driving phobia or driving anxiety, often experienced by people that are also suffering from agoraphobia. Agoraphobia is an intense fear of becoming overwhelmed or unable to escape or get help, and it is often triggered by leaving places outside of their homes, like driving or traveling by public transportation. Although some people can have driving anxiety without having agoraphobia.
To recover from anxiety and a phobia, you exposure yourself to what you fear. That sounds simple, right? But, there actually is a lot to consider. Let me review a few basics on how to do exposure therapy.
You may use
• real life (in vivo) or situational exposures. Those would be driving exposures.
• You may use imaginal exposures like scripts or even virtual reality exposures.
• And, you may use interoceptive exposures.
Situational or real-life driving exposures are always going to be best here, but I often have my clients working on interoceptive exposures as well if they have panic attacks or are afraid of how high anxiety symptoms feel in their body. I have a panic course at paigepradko.com where I take you through an easy-to-follow program on how to do interoceptive sensitivity reduction exercises and exposures if you are interested.
Through exposures you are training your brain that the anxiety and panic symptoms are not harmful or dangerous and at the same time, you are building your confidence and learning to tolerate anxiety. When your brain learns through exposures and through your thoughts that you are safe, new neuropathways are formed in the brain that bypass or override the old fearful network that connected driving to your fear response. When you have practiced exposure therapy over time, without avoidance or safety or distraction behaviors, in a variety of situations, your fight or flight or fear response will diminish and whatever anxiety you may feel will be much more easily tolerated.
Doing the exposures is one part of treatment, and discontinuing the avoidances, safety, distraction, reassurance, and white knuckling behaviors is the other part. That part is called response prevention. You do nothing to make yourself feel safer or calmer or more secure in those exposures or even after the exposures.
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Until next time...I will see you in session,
Paige
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(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this CZcams channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)
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To anyone that is watching this WE WILL get better and heal from anxiety❤
Yes, you will. Thank you for such an inspirational message.
❤❤❤
Yess we will😊💗💗
Amen yes we will.
needed this today :)
I hate the fact my wife calls me her passenger princess, it hurts lol. I need to change this ASAP. Im going to follow these steps!
I’m so sorry. That sounds humiliating. If you need help I have a new course where I teach driving exposures and I am available to answer questions in my support community called WarmHeart Hub. You can find these resources at paigepradko.com
I am learning driving now. And today I realized that when I comment what i see and what am I supposed do outloud, it helps me to focus and not forget what am I supposed to do next. For example, I see speed limit 40 miles and I say "speed limit 40" and Instantly I adjust my speed limit. Or I say "there is traffic light ahead and its red so I need to slow down and stop" etc. For me it instantly gave me confidence in my driving and lowered my anxiety. Hopefully, it will help someone too. And your tips sound super useful, I will use them. Thank you!
Great ideas. Thank you for sharing ❤️
I'm 25 and I've never had my license due to anxiety. I've had my permit but I'm always terrified to drive. I avoided it but now, after talking to my husband, I realize I need to work on ot to be more independent and confident
I called out of work this morning because I couldn't handle another day of driving home from work during rush hour. I usually have to pull of the road 5 to 10 times all the way home. Everything you've explained in this video is me. I'm suffering so much. I finally got a really good job and now the driving is in the way. I'm so happy I found this video this morning. Even though I'm still terrified, it has helped me realize I'm doing a lot better than I thought. Even though I have to pull off the road so many times, I'm still persevering and I got myself to work and back. I do wish I went to work now that I watched this video. I'm going to practice all the techniques you explained. I took notes and I really hope I can give you a good report soon. I can't tell you how thankful I am for finding you this morning because I was on the verge of giving this job back and that would have been heartbreaking because it has been the best opportunity I've ever recieved. Thank you!❤
Hi Ronnie. I hope that you have been able to drive since you wrote this. It takes time. If you are still in need of more help, I have a course that covers this in detail for people with agoraphobia. It will be available in a few weeks on paigepradko.com.
I'm 42 years old, and I've been driving since I was 16. Last year while driving a 5 hour trip to visit family, a trip I have made dozens of times since 2005, I had a panic attack about halfway through. It came out of nowhere and scared me so much. I thought I was having a seizure or something at first when it happened. Since then however, driving, especially out of town or on an open highway has become something I don't look forward to doing anymore. I've around 5 panic attacks while driving this year. The fear and adrenaline scares me so much when I get on the highway and begin to pick up speed. It's even gotten to the point where I don't even like driving around the town I live in. It's like I associate being in a car with danger now, something I never even used to think about. What I have noticed though is that anytime I've had a panic attack is when someone else is in the car with me. It's never happened while driving by myself, but I still stay worried that it will happen whether I'm driving alone or with others. I used to love driving, but that has all changed. I just don't know what has happened to me, but I'm going to take your advice here. Thank you for this detailed information.
I am sorry that happened to you. The only way through is to retrain your brain through practice. You will want to do exposures with and without someone in the car. Remember to not white knuckle it. If you happen to panic, it will not set you back, even though it feels uncomfortable. Keep practicing. 😊
@@PaigePradkoTherapy Thank you! I will be taking your advice and following your tips. I don't have anyone to drive me around, so stopping isn't a choice for me. Thank you again!
Recently I encountered an incident while on a steep hill. This was a route I was accustomed to. But somehow that day while waiting for the light to change, my feet slipped off my brakes, Causing me to quickly react. After placing my feet back on the brakes, it slipped again. Ever since that day, I've been shaken to the core, not driving and ultimately losing my job. My son has been such a constant In my life and now I'm exhausting g him. Please help.
I got the same issue
@@alihussain9556 I'm sorry to hear you are dealing with this also. I wouldn't wish this on anymore.
Thank you so much for this! I’m terrified just thinking about exposure therapy, but I know I must do it to get better. I had a panic attack while driving on the highway 5 years ago and since then driving has been a challenge for me. I currently only drive within a few minutes if my home.. I have my whole journey timed… my son’s school is 4 minutes away, grocery store is 5 minutes away.. these are literally the only 2 places I go regularly. I just moved to a new city and desperately want to explore our new home with my child ..its like a prison 😢
That’s challenging. But you’re right. You have to keep at it to get better. Allow the anxiety to wash over you, relax your hands on the wheel and keep driving.
Prison literally!
I get anxiety when driving in heavy traffic, and being in busy stores. The busier, the more anxiety. I “exposed” myself (due to work) to busy stores every day for 3 years until I had so many physical symptoms that I could not work anymore. Exposing actually made my anxiety worse. When I went to a counselor, she told me to practice “mindfulness” by paying attention to my other senses. It actually made my anxiety worse. Recently I started listening to tv shows while driving and it made my anxiety lessen.
It sounds like you were able to tolerate the anxiety for three years. But, I wonder if you were still resisting it versus just allowing yourself to let down your defenses. And yes, listening to something in the car is a distraction or an avoidance behavior. Avoidance and safety behaviors and distractions will always lower your anxiety in the moment, but reinforce your anxiety in the long run because it gives your brain the message that you cannot get through it without that distraction. But, it really comes down to what is best for you. And if driving is possible in high traffic by listening to something, then why not. ☺️
Exposure is only going to work if you accept and dont resist the sensations. White knuckling through life isn't exposure work. You have to build a wilful tolerance to uncomfortable sensations and practice that repeatedly and frequently to experience habituation overtime.
Same I put tv shows I love even old school shows and it works for me. Windows rolled up no sounds from outside world and it kept me calm.
Sounds so familiar mine happens when I’m at a stop light and intersections with cars all around me
You are not alone. I hear that from a lot of people. There is a fear of not being able to escape happening. Remind yourself that you are in control and keep training your brain that you can handle it no matter what. 😊
Wow. This describes me to a t. I had a panic attack on the expressway and haven't been the same driver since. I used ti be confident and self assured now I feel incredibly anxious while driving and fear that I'll lose control.
I suffered the same.
You need to acknowledge the loud inner voice that's cautioning you. Tell it that there is no danger and that the loud voice itself will cause the danger. Make a deal with the voice. Tell it you will demonstrate and prove there is no danger and ask it to stay quiet for that particular drive.
Once you reach your destination, acknowledge the win. Allow yourself to enjoy the win. Be proud and happy. Have a followup chat with that inner voice afterwards.
Thank you so much. I often feel like a burden for not driving & relying on others but this is so validating. I’m ready to get my freedom back.
It isn’t fun to feel like a burden. Each of us wants our independence. I know it’s hard, but promise yourself to keep working at it.
Everything you said was exactly how I feel, I’ve always felt like there was something wrong with me for being so afraid to drive but now I know that it’s a real thing and I’m going to start to put these things Into practice to be able to drive comfortably like I could before I had a panic attack while driving, this video was very helpful!
That’s wonderful. Glad the video was helpful. ❤️
Exactly how I feel too
@@albertecheverria3112 me too! Did u try doing this ?
Thank you for this! I remember having really bad agoraphobia/highway anxiety as a kid and then I grew out of it and was able to drive anywhere/anytime. It came back a few years ago and man is it tough. To me, something about seeing a big stretch of highway just intimidates me. It's crazy because for so long, I actually loved driving on the highway. This video helped a lot so thank you! Writing from Atlanta, hope everybody is doing well and we will conquer this together!
Hi Nick. I am sorry that anxiety came back. Keep working at it….as many days a week as possible. Honestly, if you master Atlanta driving, you can drive anywhere. I just drove through Atlanta tonight on my way from Michigan to Florida. I am always amazed at the highway system when driving through. Keep us updated on how you are doing. ❤
I suffered the same.
You need to acknowledge the loud inner voice that's cautioning you. Tell it that there is no danger and that the loud voice itself will cause the danger. Make a deal with the voice. Tell it you will demonstrate and prove there is no danger and ask it to stay quiet for that particular drive.
Once you reach your destination, acknowledge the win. Allow yourself to enjoy the win. Be proud and happy. Have a followup chat with that inner voice afterwards.
Watched this video a few months ago before I started my journey on learning how to drive, how I’m coming back to it with my license, about to drive by myself for the first time, the nerves are still there, but I battle them with the knowledge that I am capable!
That’s incredible! You are an inspiration! You’ve got this…keep going! ❤️
I'm 23, just got my license, and got me a nice Dodge Challenger RT. The only problem is that I've been terrified to drive it. Never drove a car like it, and I just get nervous. Thanks to you, I'm gonna start going out for 1 hour every Sunday then maybe start on Mondays. Traffic is still a really scary thought. Thanks again!
You have great taste in cars. I wonder if your nervousness is also mixed with excitement. It’s okay to feel nervous and excited. Just allow those feelings and practice tolerating them while you drive your beautiful car. I like your plan and would love to see you driving a bit at least 5 days a week.
I've had driving anxiety since I first got my license at age 16 (I'm 63 now), the year my panic attacks started. I've had periods of time when I've been better; like being able to drive around town pretty easily when my youngest daughter was growing up, but I have never been able to drive any distances over about 20 minutes in the car. Since the start of 2020 I have not driven at all since we have been isolated due to being high risk for viral infections. My driver's license expired 2 months ago and I really have to get it renewed but I am scared to death of trying to drive after 3 years of not doing so. I also really have nowhere to go for the most part as the only thing my husband and I do is pick up groceries. We have still not gotten out of isolation but are hoping to this summer. I know this going to be a major challenge for me. I appreciate the video. I am just still so unsure of even getting back out there at all.
Thank you for sharing. It is so difficult to break through periods when we haven’t driven in awhile. You are not alone. Perhaps getting the license renewed is the first step that may motivate you to begin again. ❤️
Thank you ❤
My first driving instructor was awful, he used to yell at me and shame me for my mistakes. Now, even though I have passed my test, I am still so anxious about driving. I am scared other drivers will get angry with me for being slow, or making a mistake, and therefore still keep my P plates on my car! This video has helped me identify that this is just feeding into my anxiety. I will overcome this! Thank you for this video.
I’m so sorry you had such an insensitive driving instructor. I would find that challenging and upsetting as well. But now it’s your turn to move forward and not let that instructor have any further influence over you anymore. Picture yourself kicking that instructor to the road while you drive away with confidence! You will definitely overcome this!
I suffered the same.
You need to acknowledge the loud inner voice that's cautioning you. Tell it that there is no danger and that the loud voice itself will cause the danger. Make a deal with the voice. Tell it you will demonstrate and prove there is no danger and ask it to stay quiet for that particular drive.
Once you reach your destination, acknowledge the win. Allow yourself to enjoy the win. Be proud and happy. Have a followup chat with that inner voice afterwards.
This is such a great video 👏🏼 Thank you
Glad it was helpful! 🙏❤️
Thank you so much for your wonderful tips and advice.
You’re welcome. I hope you find them helpful. ☺️
Thank you for the advice…
You’re welcome ☺️
Omg she is good exactly how I feel I’m ready to overcome it I was doing so good up until my grandma passed in June 6 2023
I am so sorry about your grandmother. I am glad that you found the videos and I want to welcome you to the channel. ❤️
Grief can bring it up. Good job for seeking help, I think knowledge helps. Happy, relaxed travels to you!
Hello Paige, I just want to say thank you so much for putting in the time and effort to create this content. It’s absolutely invaluable to me, and I can tell from the comments, many others. Have a lovely day. 💜
Thank you Taylor. So glad the content is helpful.
thank you Dr. Pradko this is exactly my issue and what I needed, bless you 🙏🏼
I am so glad. 🙏❤️
Fantastic video! I use it with my clients.
Thank you. That’s great to hear from another therapist. ❤️
I just started driving today after suffering a Panic Attack in February and been struggling since. Your video has come at the right time.
I am glad that it was at the right time for you. 😊
Thank you very much
Your exposure therapy recommendations are helping me noticeably. Thank you so much for your commitment to alleviate anxiety situations.
That’s wonderful. Keep up the good work and thank you for sharing 😊❤️
Thank you!
You're welcome! 😊
I am amazed you mentioned all I do in this one video, the water, the meds (not taking them but having there for "just in case", the bridge avoidance, the racing thoughts, I have put in to practice your exposure method and it has helped me tremendously. I cannot thank you enough.
Hi. I am so glad that you related to the video and hope it helps you. 😊
Thank you for the encouraging words in the end of the video. Those really helped and gave me confidence to go and help myself over come this dis-ease.
Hi Frank. Hope you are well. I have a very helpful program becoming available in 4 weeks…and I had you in mind in the driving section.
It's not a disease.
You simply need more practice in controlling your thoughts.
Just like gym exercises, your brain will respond and grow with more practice. More reps and more sets.
There will be ups and downs as you progress but the graph will trend upwards overall.
I’m 17 and I struggled with driving. Failed my road test twice and couldn’t do it. Took a while to get rid of it by driving everyday at night.
Keep going failed three times
@@lavonnealexander6936 I haven’t even done my third one 😢 I bought a car yesterday. It should help me motivate to go and practice to get my N
Concise and helpful content. It's one of the most helpful videos I've seen. Immediately put the information to use, and I'm able to frame things better. Feeling optimistic :)
That’s wonderful. I am so glad the video is helpful. Thank you for sharing. ❤️
Thank you so much!!!! This video helped me to drive again on a highway! God bless you!
I’m so glad to hear that. Keep up the good work!
Holy shit. I feel like this video is literally speaking my life for the past decade 😔. Thanks for the guidance! Looking forward to overcoming this phobia
I hope it helps you. I have a program that will provide much more help for driving anxiety and agoraphobia becoming available in January. If you are interested in learning more, you may sign up here to be notified: www.paigepradko.com/agoraphobia.
I just wanted to say thank you so much for this video. You have most certainly helped me get through traffic and ease the tension while getting to my destination. It is odd as a truck driver who has driven through many major cities in the US for the past five years And up until recently has it started to noticing affect me. Looking back in my first couple years I would get bruises on the right side of my shin from pressing up against the bottom of the center console, and this was without noticing. Driving a big truck and hauling heavy equipment I’ve dealt with a lot of reckless and careless people, and have always and heavy traffic almost preparing for impact. As you said, the best thing you could do is just realize that the traffic, the congestion, the madness, although it feels like forever, it will eventually clear. Thank you for your suggestions and calm approach to your solutions.
I’m glad I could be helpful. You have a challenging job.
Thank you so much for this information on how to overcome driving anxiety. I’ve been dealing with driving anxiety for 7 years and its debilitating. I used to always drive on highway and by myself no problem. But ever since i got into a car accident in 2017 i always been scared and anxious to drive and i’m still dealing with this problem
Ma'am, your videos help me a lot, in fact you are the only source of guidance/counseling in the situation.
I am so glad the video is helpful 😊
Fantastic video. Thankyou. I get embarrassed myself I'm 30 years old. Yet I've always kept myself in a little radius whether it be work relationships it all has to be close to home because of driving anxietys. And it isn't healthy. Thank you for the video
this video has just been such a breathe of fresh air. when i describe this fear to people i feel like they think i'm crazy because they just can't understand why i would be so afraid. hearing someone describe this very specific kind of anxiety that i experience every time i get behind the wheel for the first time just makes me feel extremely seen. thank you.
I am glad you feel scene and understood. You are not alone. I have more help coming for driving and agoraphobia. If you are interested in learning more about these resources, please sign up for my newsletter at paigepradko.com. 😊
Paige I can’t thank you ENOUGH for this video. I’m so glad I found you. I’ve been dealing with some pretty extreme long distance driving anxiety. It kind of just snuck up on me and happened out of nowhere. I used to never be this way. It’s something that has made going home to Utah to see my family extremely hard. I’m just terrified to drive long distance alone. It’s only a 7 hour drive and it’s something I’ve done multiple times. Thank you so much for your kind words. I know with your suggestions and resources I can do this! 💗
So happy that this video was helpful. Keep driving and if you need more help, contact me at paigepradko.com
I avoid highways, busy multilane intersections 😰, bridges, or anything unfamiliar at all costs. I’m so terrified. Even with anxiety medication. Exposure scares me so much. I’ve had moments with my kids in the car where my whole body started shaking and I had to pull over and call my husband out of work to come get me. I didn’t want to put them in danger.
Thank you I needed this so badly. Its hard to explain to anyone thats not been through it. I went from tears on ny way home from work to hope. Thanks again ❤
It is a horrible thing to experience and I have so much compassion for you. But, I am glad that you are working on it and the video was helpful. ❤️
@@PaigePradkoTherapy Thank you so much!
@@PaigePradkoTherapymy biggest issue is am avoiding driving … once am in the car I am ok .. by this Dec 31 I want to drive daily, is it an achievable goal?
I really enjoyed this video. It clicked for me that bringing things that make me feel “safe” are tricking my brain to think there’s still danger there. Ever since a car hit me while driving with my children 8 months ago driving alone with them has been beyond difficult. I will get back to normal. It’s all about building that confidence on the road again. Thank you!
I am sorry that happened to you as I am sure it was traumatic. Yes, it is about practice and tolerating anxiety and building up your confidence. ❤️
I am so happy I found your video. I am currently unemployed and mostly due to the fear of driving. I always loved driving and looked forward to driving. However had few negative experiences when on a long open road. Feeling like I was going to fast and breaking to hard. Or panic attacks forgetting how to drive or what to do. Avoiding roads to the point I don't drive anymore. I always feel so disappointed in myself. And often get criticized because of it. Which reinforces the feelings. I really want my confidence back. And hope to use these tips today.
Thank you for sharing your comment because you will help so many people that will relate to your story. Driving anxiety is usually related to the fear of having a panic attack while driving. It often takes committed work and treatment in two areas: treatment for panic disorder and treatment for driving under many circumstances and conditions. I will have a course and support group available soon for driving and people with agoraphobia. I already have a course to help you with recovering from panic disorder. You can find out more information at paigepradko,com.
This is me! I have fear of having a panic attack while driving and now I avoid so many circumstances 😢. Thank you for posting this video
Thank you . I have agoraphobia and severe driving anxiety. I do have many of their props when I do drive
I hope this video helps you. 😊
Hello!
Thank you very much!
I have driving anxiety with agoraphobia and panic disorder. I don't have a car, however, it's hard for me to ride my bike and my tricycle. It's even hard for me to walk. I know I have to do exposures, but most of the time, I need to feel motivated. And I need a plan. Because I don't know how to start. I only stay in front of my building (on the parking lot). I never go farther. I wish I could go farther, but the problem is that I don't feel motivated to do so. I don't feel courageous enough. And I am a slow person. I miss the life I used to have. Years ago, riding my bike helped me overcome agoraphobia. But now it's different. It's harder.
Thank you very much for this video!
Hi Nicolas. You are not alone. Agoraphobia is a very challenging condition. I love that you have used a bike to help you recover before. And you are right, motivation and “wanting” to recover is essential to any process of change. Perhaps this summer you will want to ride your bike again.
My night driving anxiety just got so much worse out of nowhere. I had to call EMS twice within the last couple months. That’s how bad it is. It’s really frustrating. ☹️ you called me out in this video. The beginning of this video is literally me.🤦🏾♀️ The heart palpitations and overthinking them is my downfall.
I am sorry that happened to you and I can only imagine how helpless you must have felt to call EMS. Perhaps you can make a plan to work on this little by little. Take small trips at night and then gradually extend them. You may want to consider practicing interoceptive exercises that will help to desensitize you to heart palpitations. I teach a step-by-step method on how to do those exercises in my panic course:
PDF: What to do when Panic Strikes: FACE Fear
paigepradko.com/facefear
Panic Attacks Quiz
www.paigepradko.com/panic-quiz
Your Panic Attacks Are NOT the Boss OnLine Course
www.paigepradko.com/panic
Thank you❤🙏 I have been going through driving anxiety for 4 years after my panic attacks 4 years back. But now I feel confident now with these methods. Thankyou
You’re welcome. I hope they are helpful 😊
I was perfectly fine til I had a panic attack in December. Started staying home for a few months now it’s been a struggle getting out the house. I can’t drive anywhere alone. Can’t sit at a stop light, catch a train, be stuck in traffic…this is a nightmare 🥹
That sounds horrible. I am so sorry that happened. I want to encourage to begin treating the panic disorder and agoraphobia. If you need help, here are some resources:
PDF: What to do when Panic Strikes: FACE Fear
paigepradko.com/facefear
Panic Attacks Quiz
www.paigepradko.com/panic-quiz
Your Panic Attacks Are NOT the Boss OnLine Course
www.paigepradko.com/panic
I just can't recongaise myself! I just can't understand this insanity I feel! I'm not myself anymore! Driving was the only thing Ibhave in my life...now this is also taken! WTF
Wow this helped so much this morning. Im practicing driving in morning traffic right now. And i have someone following me as well. Wow.
Great job! So glad the video helped.
I used to be scared/anxious of driving because of my driving instructor who was very mean and angry. Didnt drive until I was in my twenties, until I could borrow my girlfriends car on occasion and go for a drive in a known area
I wasnt necessarily having thought or fears about accidents or whatnot, although maybe a little, more about getting judged if I made a mistake etc.
The secret is to just drive in your own speed/tempo and not to worry about what others are think, because to be truthful, they're probably not thinking much.
Yes, learning to drive can be an anxiety provoking experience if the instructor is not a calm person. Glad that you found a way to move past that fear. Thanks for sharing. 😊
I am happy, but also so sad this needed to be made! I have had a problem with driving (particularly bridges and overpasses) since my son was born six years ago. I drove about 180 miles round trip a couple months back thinking the "exposure" would help but it made it worse, likely because of all the "safety behaviors" and distractions I implemented (including hauling my poor MIL along to talk me off the ledge.)
Sorry to hear that. Driving exposures take consistent practice and letting go of those avoidances and safety behaviors. But, if you can do a 180 mile drive, you can keep going and make progress. 😊
I got my driver's license nearly a year ago, I had really bad anxiety before because of my experiences while learning I was made to feel like every mistake I was making was horrible and now I feel like everything im doing is wrong even though I know it's not. I was driving to work and back and ventured farther out (I have a 30 year old car and it has been sitting for a while which added to my fear) I started to become more confident until one day I got off of work and this anxiety I hadn't felt in a while hit me, it was strange because it was so sudden and I couldn't pinpoint why. When I was making a right turn I went into the farthest left lane which was my mistake because I thought I had time and I got into a minor accident. It wasnt bad and the other driver was nice but it felt like all my thoughts about how I was a bad driver and I didn't know what I was doing and I didn't trust my car etc, were coming back, especially since it wss outside of work and infront of an autoshop of people I knew I felt even more embarrassed. I've driven 3 or 4 times since then but each time I have this extreme anxiety. It's been months and it wasn't that bad but I still have this feeling of fear, now that I have a newer car that ill damage that one and that my mom will be mad. (I'm 19)
I'm not sure how to go about it especially living in a bad neighborhood with high traffic and frequent accidents
I’m sorry that happened to you. It is difficult to build confidence when you are a new driver, especially after having a little accident. I can relate because I also had an accident shortly after I began driving. You are human and it takes time to build that confidence and it is more difficult to be in a neighborhood where you don’t feel safe and there is high traffic. Treat yourself with compassion and yet allow yourself the driving opportunities to build your confidence. You will one day be a really great driver because of that experience of living in a high traffic area.
I had an accident a few hours after getting my license, it was my first time ever driving alone. I went off the road and overcorrected, and then overcorrected again. I hit a tree and flipped my aunts car. Its so hard driving and its really scary. I never drive anywhere outside my small neighborhood.
That was so unfortunate. I am so sorry that happened to you. When I first got my license, I was also in an accident that I caused. We were both new drivers and it happens. I didn’t flip my car, but I did hit another car. It was very upsetting and I understand why it scared you. Sometimes we have scary experiences and we have to get right back out there and keep driving. I am glad you are driving, but I hope that you continue to build courage to drive beyond your town.
Ive had some pretty traumatic driving experiences in my lifetime. Recent one was in January, I had an appointment an hour away, and had a panic attack basically the whole drive. It came in waves and altered in intensity, it was drivint me insane not knowing if theres going to be another wave coming. Those 60 minutes felt like 60 days. It was absolute torture. The panic only stopped not because Ive finally arrived, but because I felt my body exhausted itself of stress hormones. There was literally no more energy to burn, and after I was home again, i felt like I was going to fall asleep and not wake up again. Ever since I struggled leaving the house even for 5 minutes, panic would start immediately. Ive had a similar experience before which was over a year ago. I was stuck in traffic on a 2 hour ride for 2 hours (so it became a 4 hour ride) and let me tell you I felt so helpless. The absolute worst part was the uncertainty. When will I be able to reach my destination? When will this traffic jam be over? Will it be 15 minures, more? So 15 minutes went by. Then 30. Nothing. Then an hour. Then two. I went absolutely crazy. So yeah driving is currently a huge no no. I genuinely dont know how Im ever supposed to be able to get in a car again.
I am so sorry, Lisa. Those were traumatic experiences. But, as horrible as it was, you survived and you weren’t hurt. Panic symptoms feel horrible, but they aren’t harmful or dangerous. It takes consistent practice and you can recover when you learn how to recover from panic. I will have more help coming out soon for people with agoraphobia including driving exposures and panic treatment. If you are interested in learning more, please join my newsletter at paigepradko.com and I will update you more when the program becomes available.
Remember that you're never alone. All of us are facing this together and just recently, I went on a drive to be with my partner and sister. And I'm so happy to be able to have the confidence to try driving on my own today.
So encouraging. Great job!
I passed my test in my mid 40s here in England, after on off lessons with 10 year gaps due to cost life etc!! But my dads cars gears were breaking… and hand break…… throw in lots of roundabouts ,narrow roads and people going 50 mph on your back down bendy tiny roads is terrifying! Had to drive to work and my daughter etc…dad in hospital….I had to do it even though terrified….nearly broke down on motorway etc! Pulled off had to be towed home as clutch going etc that was scary!!!….Now second hand new car have to get use to ,6 gears quickly, have stalled in middle of road as so diff to dads car ,gears ,breaks really sensitive,biting point etc …but driving round local area at night. Just get use to car, getting there! Just annoyed to be so stressed when want to enjoy it.
That sounds very challenging. Good for you that you are pushing through those obstacles.
I had an accident at age 16 and have never drove since. I'm 20 now and I don't have my license. I am trying to learn again but I am just so scared.
I have done exposure therapy for social anxiety in the past. My therapist is helping me with driving anxiety as well
I am so glad you are working on this with your therapist. Good job! Keep going. Driving anxiety takes time…stay consistent with your practice regardless of whether or not anxiety symptoms show up.
Can you please give any advice on how to deal with "mean drivers"? I'm fine with driving, but it is the other drivers that make me skiddish. It is really difficult trying to drive with aggressive drivers in congested areas. Also, I have been in a few car accidents and I'm always nervous about getting in another one. Should I just use ERP for that thought? Thank you for everything you do :)
Hi Alli. I understand that fear. If you come across an aggressive driver, just let them pass you and avoid them. This is not the advice I would like to give, but it is a reality. Let the aggressive ones move on past and do your best to enjoy your drive.
Mine started in 2022. I remember that year and the year before I would do doordash everyday for 8+ hours. I always noticed how uncomfortable I felt when taking orders far from home especially At night time, but at the time money was the motive. I used to drive over bridges and tunnels without a care. One day whil driving a long bridge I had a sudden intrusive thought, and I began to tremble. Since then I have had trouble going over bridges. I usually have someone on the phone, but this week it has gotten worse. I now avoid driving on highways. I tried to get on one yesterday, but it freaked me out. I think the stress I ignored when I would doordash manifested to anxiety, since that what it was all along. When I took a break from driving last summer, and returned to driving the following fall that’s when it started.
I am so sorry. The challenging thing is that fear can spread very easily, especially if avoidance is involved. You will want to face those fears and begin driving again, especial in situations that make you the most anxious.
I am learning to drive and i have had 4 lessons so far. My last lesson i drove 15 miles there and 15 miles back. when i got on the dual carriageway where the speed is 70mph i had a panic attack. This was really scary. I have no problem with my driving apart from common new learner mistakes. I have no idea why i had panic attack because i know there was no danger.
We can panic sometimes while driving. You want to make sure that you keep driving. Do not pause and try to get back out there driving as soon as possible. If it happens again, drive through the symptoms and it is good to know that nothing about a panic attack can harm you. You will still be able to operate the vehicle just fine.
Thank you for the video! A few years ago I started having anxiety when I am driving on hilly highway and winding roads. Especially when I drive from mountain down, I feel I am on the cliff. I used to drive those roads with no problems, but now my hands are sweat when I am on those hilly and winding highway. I am fine driving local and flat road. What should I do? Thank you so much!
Hi Jeffrey. You will want to work on a few different things when you are driving. First, how you interpret the act of driving and the sensations you feel and what danger you believe you are in is a big part of the problem. Remind yourself that you are not in danger and even the sensations you feel are not harmful will help. We treat anxiety with paradoxical methods. We ask anxiety to bring it on and give us all the symptoms its got, to desensitize us and give our brains the message that we are not in danger. Don’t try to distract yourself or use safety or avoidance strategies. Ask yourself instead to make yourself as anxious as possible when you drive down those roads and you will notice an amazing difference.
Hi Paige, I just wanted to thank you for your videos, I have been struggling with this and hoping to overcome it! I was wondering if you might know why I am more panicky when driving with other people in the car? I seem to be more relaxed on my own? Or if there is anything you would suggest? Thank you
I can actually relate to your comment. I am a better driver when I am driving alone versus when others are in the car too. I think our focus is split when others are in the car, and maybe we are worried about what they are thinking of our driving…or maybe we feel more responsible for the safety of others. But this doesn’t mean we should avoid driving with others in the car. We always want to move towards our fears and challenge ourselves to improve.
My driving anxiety is when I am at a red traffic light and waiting for the light to turn green. It is worse when I am waiting to turn left when the light is red.
Yes. It is common for people to have anxiety when stopping at a red light, or when feeling trapped in traffic. Keep working on those situations that cause anxiety. 😊
@@PaigePradkoTherapy Thank you. I'm improving. It was so worse before but now I can manage, just need to work on it more. Facing it is the key is what you said. It really works for me
I had a panic attack in my car back in December 2023. I drove myself to the ER. All tests came out good. I still can't drive at peace without my wife. How can I do exposure on myself without passing out? Isn't this dangerous? What can I do?
After receiving 1 Pfizer vaccine I’ve being experiencing adrenaline dumps to the point that I’m unable to drive to work. Lately being dealing with uncontrollable hypertension and noticed that my blood pressure is going up while driving 😵💫 don’t know what to do, lost my job and home. Living with my brother but if I can’t overcome this I cannot survive
I got my license last year July after years of trying to get to this point, but since then i haven't been on the road driving. I avoid the fact that i have to drive. I cannot bring myself to doing it, im scared of getting into an accident or doing something wrong. I can't get over it.
Tracy sounds exactly like me 😭
I’m 30. I really want to drive but I’m terrified of everything and especially these death machines. I have to trust everyone on the road and you never know what could happen. I hope I can overcome that soon 😢
As much as anything is possible in life, we do have to take a certain risk to most everything in life. It all depends on the life you want to live. If you would like to drive, I have a program that can help you. I will leave a link for you to learn more:
www.paigepradko.com/agoraphobia
How would you suggest to cope with anxiety of people tailgating (other drivers driving their vehicle very near to the rear of my vehicle) when I'm driving at the posted speed limit?
I always feel I need to increase the distance between vehicles (somehow), but at the same time I feel freeze panic and get 'tunnel vision' and lose some situational awareness with tailgaters driving closely.
This happens even sometimes even when I'm in the slow lane with muti lanes open that the other drivers can choose if they want to go faster, but they choose to tailgate my vehicle for many minutes, very closely.
I am sorry that happens. Some drivers try to intimidate other drivers. Perhaps have a little conversation with yourself that you have a right to be driving on that road too. If you are in the left lane, then move to the right lane. If you are in the right lane, stay where you are and they will eventually pass you if they want to go faster. You are not doing anything wrong. People are just impatient at times. Relax, exhale, loosen your grip and just allow them to pass.
I'm 44. Driving anxiety didn't come up on me until my late 30s. I do wacky math in my head to keep my mind busy when stressed at a light, traffic, bridge. Just something to keep your brain focused on something else.
You may want to try to challenge yourself to allow and feel the anxiety at a stop light. It helps to train your brain that even though it is uncomfortable, you can handle it. ❤️
Hi! How would you overcome the fear of "being stuck" in traffic? I can drive, no problem at all, but I panic when stuck at red light, or just in car traffic. This does not happen when in bike
Hi. Yes, this is a common phobia that is caused by the fear of being trapped and being unable to escape easily. To over come the fear, you will need to practice exposures in those situations. The exposures will be things like driving in heavy traffic, driving in the middle lane, driving in construction zones, stopping at lots of red lights, especially in lanes where you cannot turn very easily. You are not looking to have no anxiety as a result, you are just looking to tolerate the symptoms and not avoid them. Make sure you are not using safety behaviors like listening to music or other distractions.
Hi Paige! My DPDR is getting a lot better, but it's still very severe when I drive... I'm scared that I'm not a "safe driver", even though even when i have driven while dissociated, nothing has ever happened? Which I find odd: shouldn't I be driving unsafely if dissociated, and is that autopilot?
But what can I do? The dpdr is only increasing again lately because my driving test is in one week!!
If a client has driven while dissociated, I would recommend that they keep practicing driving while dissociated. I would have them try to bring on the symptoms while driving to help the brain extinguish that fear. I wish you the best on your test. Try to not put too much pressure on yourself to pass. I am sure the test will go well, but lots of people (including my son) have taken the test more than once. Allowing yourself permission to take the test more than once will take that added pressure “to pass” off of you. 😊
I have had a terrible time driving for years. Now, I don't drive and have to rely on rides. Sitting at stop lights, stop signs and waiting for a left hand turn are all extremely difficult. I feel like I need to escape. It's really hard. I also have trouble in crowds, especially if I am somewhere I can't get out easily, such as up in bleachers. Is this related?
Hi Jennifer. What you are describing is possibly agoraphobia. It is a fear of being unable to escape. It is challenging but treatable by consistently facing your fears.
I have trouble at red lights and highways 😢, but red lights in specific. I hope to one day get through my disorder.
Yes, that’s very common. It’s because you feel trapped. You will need to work on practicing tolerating that feeling.
Anxiety makes me overthink negative thoughts about driving. I am 31 years old and i just got tought how to drive but this anxiety and overthinking doesn’t let me drive.
I’m so sorry. If you ever need extra help, I have a course where I walk you through what to do.
www.paigepradko.com/agoraphobia
Hi Paige, you mentioned in your video that progress can be hindered by benzodiazepines. I take benzodiazepines as prescribed for years now and am not ready to taper off of them, but I still want to practice exposure therapy. What do you recommend for those who take benzodiazepines regularly and are working with exposure?
Hi Maddie. I recommend doing the best that you can with exposures. You will want to experience some anxiety during the exposures to allow your brain to learn that even when anxiety is present, you are still safe in various situations and doing various activities.
Ok, I see what you meant. I still experience anxiety even while on a benzodiazepine. So it’s about responding differently to the anxiety, allowing it to be there and teaching my brain it’s safe to experience it.
Thank you for your response!
I get pvcs or pacs sometimes ( usually just one not more) but they are intense. I have become afraid to drive far. I have always been afraid of bridges. Now , i can only go over a small bridge. I used to drive over a huge bridge on my way to NC from FL. But, i know my heart was ginna skip sonetime after I got over it. ( the adrenaline caused it) Now, if I get a " skip " while driving, makes me nit want o go out for awhile. They can happen anytime. I have no control of them. How on earth would I ever be able to drive all the places you say. I have bad cardiac anxiety and do have a pacemaker. Sometimes, I have to drive further than I usually go, but terrified my heart will act up. Sometimes it doea, sonetimes not. I work with a counselor, but she does not say to do so much in a day. Confusingm thank you!?Debbie
Hi Debbie. If your medical providers tell you that you must do everything to avoid anxiety that causes those pvcs and pacs, then you may not be able to face your fears and challenge your anxiety. Please follow your doctor’s advice.
@@PaigePradkoTherapy I will ask him when I see him in June. Knowing him he will tell me that just live my life and to go for it. But, will let you know! Thank you so much. Love your videos and advice. Debbie
I had one panic attack while driving once about a month ago and now it keeps on happening. I worry that I’m going to pass out and it’ll make me crash so I tell myself I have to pull over but then I feel like doing that makes it worse because I’m telling myself that I’m not safe. :(
That must have been very scary to experience. You will want to drive as often as possible, practice most every day. If you avoid driving this fear can spread. If you keep working at this, it will eventually resolve on its own. It is a good thing that you caught this and are working on correcting it. You cannot pass out even if you feel dizzy from high anxiety or panic. Just keep on driving.
Agree
🙏🏼😊
I had a car accident in early 2021 and I have not driven since, I even sold my car. I am now ready to drive again but my anxiety is sky high. I think the trickiness about driving anxiety is the fact that it’s not fully unrealistic. Driving is dangerous, there are so many factors to consider… this is what I struggle to get over. :/ the accident was not my fault - and I can’t control how others drive.
It is understandable that you would be anxious driving again after having an accident. You are not only dealing with anxiety but trauma. Life is inherently dangerous. But, we still have a life to live. It is a choice. Do we accept the risk of living life, or do we avoid everything that is possibly risky or dangerous. We could stay at home and an asteroid could hit our house. Who knows? You have to make a choice about how you want to live the life you have. If you want to live a life that involves driving, then you will have a reason to tolerate the anxiety you may experience when beginning to drive again.
@@PaigePradkoTherapy that is very true. Thank you!
I’m crying the beginning part sound just like me, I can only drive with someone in the car with me. I have agoraphobia which is why I’m too scared to leave my area of comfort or drive too far away from a hospital. Like everything you’re listing is me, it’s so overwhelming so I just don’t do it to avoid :(
I am so sorry that you are dealing with this. Do your best to keep practicing. I have a program to help people with driving anxiety and agoraphobia becoming available soon. You can join my newsletter to learn more at paigepradko.com.
I think why i have driving anxiety is that i lost my mom to her falling asleep at the wheel almost three months ago. I started my driving school lessons a month ago but im extremely anxious to go over 45 mph and i havd a habit of turning too soon. Its gotten so bad that even when my dad was driving on the freeway i had anxiety. Im trying to get out and practice more but im afraid that i might subconsciously associate driving and being in the car with fear. How do i fix this? Do i need to increase how many times i drive a week? Idk how to fix me
I am so sorry for the loss of your mom and I can understand how difficult it would be to drive afterwards. But it is so important that you work on this now and not wait. It would only get worse if you wait. Continue to practice as often as possible and keep driving even if you experience high anxiety or panic. Your brain will learn that you are safe, but it does take continued practice. I would recommend driving daily or at least 4-5 days a week in as many diving environments as possible.
Hello paige. How are you? I now have driving anxiety since last year. I have epilepsy since the age of 14 . When i have driving anxiety i start to shake a lot and i feel that my brain is freezing or blocking. What do u advise me to do to stop the shaking while I'm driving?
If I were experiencing what you described, I would calmly speak to myself through the driving experience and welcome my shaking to stay as long as it wishes. It sounds like you have epilepsy under control and it is safe to drive. Allow the anxiety, and be patient as your brain learns that you are not in danger.
@@PaigePradkoTherapy thanks a lot for answering my question. I really appreciate it. If I understand you right, I need to talk calmly to myself expressing my fears or worries. Am I right?
And allowing the anxiety to flow through you feels more calming to the brain than tensing up or trying to not feel anxious.
I was close to working on my driving anxiety. But my issue is I tend to bailout as soon as I'm close to completing what I'm doing. I'll be working on my anxiety and decide I don't wanna do it anymore and stop even though I still have anxiety. But yeah having someone in the car makes it so much worse. It doesn't help when my family wants to tag along when I try and they spend the whole time laughing or yelling at me.
I am so sorry that your family is not more understanding about your anxiety. I hope that you continue to work at your own pace. There is no perfection in doing exposures so please be as compassionate to yourself as possible while you practice.
I’ve failed my drivers test 4 times,it’s a struggle getting it because of the panic attacks !
That sounds so awful. I am so sorry that happened to you. It sound like you need help with the panic symptoms first, before you try again. Here is some help for panic if you are interested:
PDF: What to do when Panic Strikes: FACE Fear
paigepradko.com/facefear
Panic Attacks Quiz
www.paigepradko.com/panic-quiz
Your Panic Attacks Are NOT the Boss OnLine Course
www.paigepradko.com/panic
Idk if exposure therapy works. I tried for two years driving through the anxiety (mainly afraid of vomiting while driving because anxiety would make me nauseous) and practicing many many techniques, but it only just got worse and worse. Every day I faced it it was like starting from scratch again. I've recently switched from and SNRI to an SSRI, see if that helps. If anyone has been through this situation and has conquered it, please comment. :)
Hi Amanda. I am sorry you have experienced that lack of progress. You are not alone in that experience. Some people see progress very quickly and others have a much longer road of recovery ahead. Sometimes when someone is not seeing the progress they expect, they are still in a resistance mode where they are white-knuckling through exposures or doing certain safety and avoidance behaviors that are still teaching their brain that this is dangerous and something bad could happen. I also suggest working on your feared symptoms by using interoceptive exposures and treating your emetophobia before facing all of those symptoms while driving. People with Emetophobia are dealing with complexities that require special treatment. I often work on Emetophobia for many months before driving. Please know that this is all treatable, it is just complex and my suggestion would be to treat these separate conditions before expecting so much of yourself when doing the driving exposures. ❤️
I hope this helps me..ive lived a limited life because of it & i hate it! Im tired of living like this!
I’m sorry you have had a limited life because of it. This is a good time to work on it. Remember to tolerate the symptoms and keep going. ❤️
@@PaigePradkoTherapy thank you 🩷
I have really bad fear of driving. It sounds silly but I only let my boyfriend do the driving instead of me. I find it hard to sit still or remember breating when he is driving let alone myself. Although, I find driving oddly calming and relaxing in general. What bothers me is sitting in a margin waiting to turn, merging, and driving into or off an on ramp. All I will do is sit there driving and be anxious about the on ramp that is coming up and it spoils the drive for me making me in a panicked state.
I am sorry you have those fears. It sounds like you fear being trapped. That is a common phobia in driving.
I can’t really explain how or why but all of the sudden I started getting nervous driving home from work at night. The bright lights and the cars passing me at high speeds begin to give me anxiety. Then I start thinking about the speed I’m doing, how the road is passing me so fast. I start to grip the wheel so hard that my hands get sore. I go to the far right lane to slow down and begin to breath heavily to try and calm myself. My head begins to feel lighter and it feels like I will lose control. I push through the drive and get home. Once I get off the freeway I feel so much relief. Sometimes this feeling happens the drive to my work now which is in the daytime and usually didn’t occur. It feels like my speed and thinking about how fast I’m going is what triggers it but I’m not certain if that is the only thing as the lights bother me too at night. Feels like I’m rambling now but man, it’s nice to read the comments and see that others are also feeling this way. As a man I feel so weird this came out of no where, weak even.
I know it is tough to go through this. Read back your comments and you can understand why your brain and body become anxious when you have those thoughts. You are unintentionally training your brain to be afraid. Keep driving in all conditions, but try to relax your hands on the wheel and try to not be concerned about whether or not you experience anxiety symptoms. If you begin to worry about how you are feeling, the fear will endure.
@@PaigePradkoTherapy thank you. I tried to remember some of the things you mention in the video today. I’m going to get over this! I appreciate your comment and support.
My fear is freeways when I think about them my stomach drops, the merging, the speed the distance it all scares me and the unknown, if I miss my exit and the other exits are unknown it causes so much anxiety.
You are not alone. This is a common fear for so many and I am sorry it impacts you as well. But, you can learn to tolerate the anxiety and improve if it is something you wish to work on.
Just got a warning from a state trooper because I was on the highway trying to face my fears maybe I need to take baby steps
Oh no! You were probably the safest driver on the highway. Were they concerned that you were going too slow? I hope that you can power through that incident. Keep driving and baby steps are fine if you need time to build up your confidence.
Thank you! My agoraphobia is not very strong, i mean my radius is 60km😅 the more far i go the worse it gets, but this time there is no chance i have to travel urgently to another city because i need to renew my passport but I'm very afraid what if the panic will last for the whole trip? I tried one time and after 100km unfortunately I escaped and went back to home because i had a strong pa and i felt very bad, but this time I have no choice, what's your advice so i can finally make it
I would encourage you to work on passing your safety threshold many times, in different conditions, times, weather, traffic, etc. Panic does not hurt you, it is just uncomfortable. You will need to practice having panic symptoms on purpose and proving to yourself that you can tolerate whatever shows up. I have a program to show you how if you need more help at
www.paigepradko.com/agoraphobia
@@PaigePradkoTherapy thank you, yes i need to be ready for whatever Scenario and try to not response to the panic
I been driving for years and my anxiety to driving is still not over , as soon as I get in to a car I have severe anxiety , harm urges that I’ll dive off the bridge or in to cars or in to people and there urges are super strong and i don’t avoid driving because I can’t afford to 🥺 how do I ge over it , is something more wrong with me ? It’s none stop the whole drive I feel that’s way , every time I have these horrible sensation in my hands and feet like I’ll swing that wheel or press that gas pedal🥺 how can I over come that . I need suffering with anxiety, ocd, panics for 17 years . I don’t take any medication for the last 8 years. Do I have something else than OCD is it something else. Please share your experience. Thank you🙏
I am so sorry you are dealing with both OCD and anxiety. What you are describing is a combination of harm OCD and checking OCD. It is rather common to have intrusive thoughts about …what if I swerve the car and go off this bridge or into those cars. But, the good news is that with ERP, harm OCD has the best record of all other OCD themes for successful treatment and recovery. I highly recommend doing ERP treatment for your OCD. It will help tremendously with what you are experiencing. You can learn how to do ERP here:
OCD course
www.paigepradko.com/ocd
@@PaigePradkoTherapy but it’s not even the thoughts it’s like the feelings I get every time I drive . The urges with out even thinking about it 🥺
Yes, many people experience OCD in the form of urges instead of conscious thoughts. Here are some strategies that you can use when you recognize the urges even though the video talks about rumination. The main thing to remember is to label the urge…oh that’s just my OCD…and then keep on driving. czcams.com/video/Kj3WhVISFN0/video.html
This is me all day long.
I passed my test 5 months ago. i was fine until a week ago when i had someone cut me up on a roundabout and almost hit me. My driving anxiety has been increasingly bad since then. Up too today, i was so anxious about driving to work. i left my car at home and took the bus, so i didn't have to drive where it happened
I am sorry that happened but it is so important that you get right back to driving as soon as possible. It is extremely important that you drive right in the exact area it happened. It is easier to correct the fear if you do this as soon as possible. I cannot stress this enough. Time is of the essence here.
Hi mam what to if someone make and make you down your driving is not good
I am so sorry if that happened to you. Just keep on driving and you will gain your confidence back.
I have drive anixtey some days are good some are bad....it start back after 6 months of being good. I have to keep going
You can do it! Keep working at it!