Hi missbexy
Sorry to hear about your panic attacks and the effect on driving. The attacks are frightening enough without having to deal with them while you're driving as well.
From my perspective as a fellow sufferer of panic attacks, the literature on this stuff recommends that you don't run from panic-inducing situations, because it tends to reinforce or increase your fear of those situations. This also applies to being a passenger i.e. if you have a panic attack, getting out of the car will bring short-term relief, but will not solve the problem long-term.
In terms of dealing with panic attacks itself, here are some things which help me:
- Focus on the symptoms, not the distressing thoughts causing the attack. If your mind drifts, acknowledge the thoughts briefly, then bring your attention back to the symptoms.
- Try to reframe your perspective of a panic attack as annoying and uncomfortable, but not catastrophic or life threatening.
- Reassure yourself that the panic will pass and wait it out.
This stuff takes time, practice and concentration (and I'm still learning it myself), but it can start to work eventually. Basic rule of thumb with driving though ... if the panic attack is risking the safety of anyone in or nearby the car (e.g. other drivers, pedestrians, etc), I'd suggest pulling over to the side of the road (or parking in a side street or carpark) until it passes (if possible).
Finally, if you haven't already, I suggest seeing your GP and getting a referral to a psychologist. They're a great sounding board and can give you some personalised strategies to get on top of this stuff.
All the best and take care.
