10 tips to deal with Driving Anxiety
Many people avoid driving or being a passenger in a car because of Driving Anxiety.
Driving anxiety is intense fear, phobia, or distress at the possibility of driving or being a passenger in a car. These feelings can also appear in specific situations, such as driving over a bridge, at night, during winter, or being a front-seat passenger. In many cases, people are afraid because they think that something bad can happen to them.
Strategies to help
The good news is that there are tips and strategies to help you manage your symptoms and fear of driving. Here are 10 tips to help you:
1. Recognize signs of anxiety in yourself
Signs of driving anxiety include:
- Stopping the activity (e.g., you’ve ceased driving)
- Physical reactions (e.g., sweating, headaches, chest pains, dry throat, etc.)
- Plan driving routes that are very elaborate and longer than necessary, to avoid certain roads
2. Recognize what specifically triggers your anxiety (e.g., certain intersections, loud sirens, car screeching)
3. Plan your trip in advance:
- Know what route you will take
- Anticipate what challenges might arise and be prepared to deal with them
4. Avoid black and white, or absolutist, thinking.
- Being in a car does not mean you will be in an accident
- Accept that there are always risks with driving; cut those risks by driving responsibly (be alert, know your own limitations, don’t drink and drive, etc.)
5. Realistic thinking
It is important for your mind to stay focused on the task of driving and that your internal thoughts are positive and helpful for the goal of returning to driving. You can use Calming/Realistic Thinking anytime that you notice worry or doubt thoughts coming into your mind. When you recognize a worry or doubt thought, counter that thought. Here are some sample questions you can counter the thought with to help your thinking be more calm or realistic:
- Would most people agree with this thought? If not, what would most people think?
- What would I say to a friend if a friend was in a similar situation?
- What will happen if I continue to think this way?
- What is a more encouraging or useful way of thinking?
6. Learn to reduce your tension when at the wheel.
- Relax before, during, and after you drive
- When you are aware of yourself becoming tense, engage in the stress reduction management strategies that work best for you, such as playing music and breathing techniques
7. Return to driving in a graduated fashion
- Start small and slow
- Gradually increase the driving time (duration), frequency, and environmental stimulus (how busy the streets are)
8. Use affirmations to confirm that you’re doing the right thing while driving.
Reassure yourself that you are ok! Such as:
- I am driving carefully and within the speed limit. Careful driving is safe driving.
- Driving is a common, everyday activity. I am an alert driver participating in a common activity with care.
- I do not have to drive fast, I can drive in the right-hand lane if I want to travel slower than other cars.
- I have power and control over what happens to me.
9. “Safety Sack”
Prepare a bag or collection of objects that make you feel safe. This “sack” is something that you can then carry around with you when you travel in a vehicle to help you feel safe wherever you go.
10. Seek professional help
Seeing a counsellor, psychologist or Occupational Therapist might be helpful to manage your driving anxiety.
An OT can help
Together, you and your OT can identify triggers, develop calming techniques, create checklists and prompts, and develop a gradual plan to resume this important activity. Your OT can also help you practice driving – they can ride as a passenger in your car while you practice your strategies and build up confidence as a driver.
Occupational Therapists at OT Works! have experience with driving desensitization and can help you overcome your driving anxiety and get back to being a successful driver or passenger.
Contact us
If you or someone you know is looking for support with driving anxiety, contact us today.
Email: referrals@ot-works.com
Phone: 604.696.1066 ext. 1000.
Pamela Russell presenter with CAOT-BC and ICBC “Working Better Together for Occupational Therapists”
ICBC and the Canadian Association of Occupational Therapists of British Columbia (CAOT-BC) co-produced the webinar Working Better Together for Occupational Therapists.
Pamela Russell (Clinical Director, OT Works!) was one of the two OT co-presenters, representing community-based occupational therapists in BC.
Pamela is a founding member of the CAOT Private Practice Business Network (PPBN) committee.
The team presented a document called “Roles of the Occupational Therapist and Recovery Specialist in Enhanced Care” during the webinar on July 13, 2022. This guide was developed through collaboration between the CAOT-BC Private Practice Business Network and ICBC.
“It was a privilege to be part of this collaboration. It took several months and many conversations. But in the end, we established common ground that will provide clarity in how we work together and optimize the recovery process for ICBC customers.”
Pamela Russell, Clinical Director at OT Works!
Occupational therapists can find the webinar and reference materials on the ICBC healthcare providers site (under Occupational Therapists/Resources).
At OT Works!, we work collaboratively with our customers, colleagues, and partners to facilitate quality care for our clients.
OT Works! is a group of community-based occupational therapists serving Vancouver, Surrey, Fraser Valley, Squamish/Whistler, Victoria and Vancouver Island. We have been providing meaningful OT and rehabilitation services to clients in their homes and workplaces for over 20 years.
Contact Us
Phone: 604.696.1066 ext. 1000.
A Quick Guide to Occupational Therapy Services: After A Motor Vehicle Accident
Occupational Therapy For Your ICBC Claim
After a motor vehicle accident, occupational therapy helps clients implement and maintain a sense of independence and balance in life. Occupational therapists focus on how clients participate in daily activities relative to their surroundings. They collaborate with their clients to help them function safely and effectively at home, work and in the community. Community OT is flexible and uses individualized, goal-oriented approaches in rehabilitation and health management.
When to Refer or Contact an OT
When an individual is injured in a motor vehicle accident in British Columbia, they are eligible to receive OT services under Part 7 Benefits. Usually ICBC requires a referral from a healthcare practictioner for occupational therapy in order to authorize funding. A doctor may recommend OT services if a client:
- Has not returned to work, school, volunteering or other pre-accident roles.
- Is struggling to care for themselves, their family or their home.
- Is still recovering slowly or not at all, despite other treatments.
Assessment
Once we receive a referral, we confirm with ICBC to ensure that funding is available. An OT Works! therapist can then reach out to the client to set up an initial assessment. During the first appointment, the OT will:
- Gain an understanding of the client’s pre-injury status.
- Observe the client doing functional tasks in their real environment(s), as well as standardized testing.
- Discuss a collaborative plan for treatment (if needed).
The therapist then provides a comprehensive report to ICBC and other healthcare providers involved in the client’s care. If necessary, further OT treatment may be recommended.
Throughout the process, OT Works! therapists help our clients be safe and comfortable. We encourage our clients to ask questions and take breaks when needed.
Hospital Discharge Program
When ICBC requests an OT assessment through the Hospital Discharge Program, occupational therapists help create a safe and timely transition to home for clients who have been hospitalized after their accident. Occupational therapists assess the need for adaptive equipment, home modifications or home support services such as cleaning services or a care aide’s support.
Longer-Term Care
OT Works! also helps ICBC clients who have not been hospitalized or who have been recovering for a longer period of time by the time of the referral. The therapist must determine if continuous OT treatment is necessary to enable a successful recovery. The assessment usually takes place at a client’s home or their workplace (e.g. job site visits, ergo assessments).
Treatment
If on-going occupational therapy is determined to be beneficial, then an OT will continue with the client and support their recovery with goal planning, regular appointments and support. Rehabilitation plans are customized for the client’s individual needs and goals. Here are some examples of the services our clients receive and the activities involved:
- Gradual Return-to-Work Planning and Monitoring helps people ease back into their work roles after time-off due to injuries. OTs can provide on- and off-site coaching through education, strategies and coping tools. They organize appropriate assistive and ergonomic equipment and advocate for return to work options with the client’s employer.
- Adaptive Equipment and Mobility Aids are put in place to ensure safety at home and in the community. Examples include adding a ramp or stair lift to navigate multilevel homes or assessing the safety and comfort of wheelchairs for those requiring assistance moving around.
- Exposure Therapy addresses a client’s anxiety, fear and discomfort so that they can actively engage in their community and life again. It is a gradual, step-by-step process that involves safe, accompanied exposure to locations or situations that trigger a client’s anxiety.
- Concussion Management helps people address the symptoms associated with impacts to the head. Occupational therapists provide education about what a typical recovery looks like. They help clients stay active after a concussion without overdoing it and determine strategies to work around the challenges they face.
- The Progressive Goal Attainment Program is an evidence-based program that reduces the barriers of disability by specifically targeting the psychological and social obstacles clients face. Goals are specific, measurable, achievable, realistic & relevant and time-based. We have several therapists that are certified to provide PGAP services.
Occupational therapists also provide a number of other services. Learn more here.
Case Studies: Successful Return to Work & Life
Theses three real-life case studies show the difference occupational therapy can make at various times in the recovery process after a motor-vehicle accident.
Get Started with an OT
All of our therapists at OT Works! are certified with the College of Occupational Therapists of British Columbia (COTBC) and have additional training in areas such as mental health, brain injury rehabilitation, home safety and chronic pain.
If you or someone you know could benefit from occupational therapy after a motor vehicle accident, contact us today! We can help you acquire funding from ICBC and answer any questions you may have.
Email: referrals@ot-works.com
Phone: 604.696.1066 ext. 1000.
ICBC Webpage: https://www.ot-works.com/services/ot-and-icbc-recovery/
Hello, Victoria!
OT Works! is now providing community occupational therapy services in Victoria and Vancouver Island.
OT Works! is pleased to announce that we are now offering community occupational therapy services to clients and customers on Vancouver Island. OT Works! helps a variety of people, including those who are injured in motor vehicle accidents (ICBC rehabilitation) or workplace incidents (WorkSafe BC programs). We provide workplace solutions (return-to-work services for insurance and disability management providers) and support for Canadian veterans and service members (Veterans Affairs). We also help private clients who need help with home safety or return-to-work support.
Locations Served
We serve clients in their community (homes, workplaces, school and in their community). Our OTs are mobile and come to where the clients live and work, which allows us to better understand our clients and develop meaningful assessment and treatment services that are individualized to each client. On Vancouver Island, our occupational therapists serve clients in the Greater Victoria region, and Central Island area.
Greater Victoria
- Victoria
- Esquimalt
- Oak Bay
- Sooke
- Saanich
- Sidney
- Langford
- Colwood
- Metchosin
Central Vancouver Island
- Campbell River
- Courtenay
- Comox
- Cumberland
- Fanny Bay
- Nanoose Bay
- Union Bay
Occupational Therapy Services
Our occupational therapists provide occupational therapy assessment and treatment services to clients throughout the rehabilitation process. Our community occupational therapy services include:
- Return-to-Work Planning and Support
- Ergonomic Assessments
- Home Health & Safety
- Community Integration
- Concussion Management
- Treatment for Depression and Anxiety
Click here for more info.
Our Therapists
Nicole Chan grew up in Victoria and is happy to provide OT services in her hometown. She serves clients in Greater Victoria and southern Vancouver Island including Victoria, Esquimalt, Sooke, East Sooke, Saanich, Sydney, Langford, Colwood, Metchosin. She has additional training and experience with traumatic brain injuries, ergonomic solutions and mental health rehabilitation.
Mathilde Bleuze serves the Comox Valley(Courteny, Comox) and central Vancovuer Island (Campbell River to Nanoose Bay). She works with a diverse range of clients including older adults, people with musculoskeletal injuries and workers requiring ergonomic assessments.
Contact Us Today
All of our other therapists-including Nicole and Mathilde-are certified with the College of Occupational Therapists of British Columbia (COTBC).
Contact us if you or anyone you know could benefit from occupational therapy services in Victoria or the Central Vancouver Island.
Email: referrals@ot-works.com
Phone – Victoria: (250) 999-8896
Phone – Vancouver: (604) 696-1066 ext. 1000
OT and ICBC rehab: Emma’s Drive to Explore
When ICBC asked OT Works! for help, Emma was avoiding driving. Her motor vehicle accident (MVA) increased her anxiety and made time management, memory and attention difficult for her. With her OT, Emma learned to better manage her concussion symptoms and other pain. Equipped with evidence-based strategies, she reconnected with the friends and adventures that mattered to her most.
OT Involvement
Referral: 90+ days after the accident
Services:
- Activation
- Cognitive Rehab
- Driving in the Community
- Return to Work Planning
- Return to Work Monitoring and Support
Introducing Emma
Age: 35
Occupation: Secretarial Administrator
Injuries: Concussion; anxiety; soft tissue Injuries to the back, neck and shoulder.
How OT Helped
Emma relies on driving to get to work and hang out with friends. As a result of her motor vehicle accident, her anxiety increased and she took time off work. She was afraid to be behind the wheel again and so avoided driving. She struggled to manage the daily activities in her life and found that recalling and retaining memories were suddenly difficult for her.
Nicole Chan (OT) and Aman focused on cognitive rehabilitation in order to encourage Emma to reconnect with her pre-accident activities. They developed calming techniques, followed checklists and used memory aids. Nicole also rode as a passenger in Emma’s car while they built up Emma’s confidence as a driver. With a return-to-work plan, developed collaboratively, Emma returned to work full-time. At the time of her discharge, she was already driving her friends on local trips and exploring what our neighbourhoods have to offer.
“Thanks to Nicole and her encouragement and strategies, [I] feel more comfortable and confident driving on the road after my car accidents.”
Emma (OT Works! client)
Contact Us
All of our OTs are university-trained and certified by the College of Occupational Therapists of British Columbia (COTBC). Many of our OTs have additional training in physical OT treatment, mental health, and goal-planning.
Contact us today if you or someone you know could benefit from an OT, or have any questions about how an OT can help after an MVA.
Email: referrals@ot-works.com
Phone: 604.696.1066 ext. 1000
OT and ICBC Rehab: Aman’s Positivity
As a busy, young woman, Aman struggled when soft-tissue injuries a motor vehicle accident (MVA) decreased her ability to work and play. She experienced back pain and mood fluctuations that made it difficult to enjoy the things she used to love like cooking and yoga. With goal-oriented occupational therapy, Aman increased her endurance and transformed her outlook on life.
OT Involvement
Referral: 30-90 days after the accident
Services:
- Activation
- Education
- Goal-Planning
- Pain Management
- External Service Recommendations: Physiotherapy, Kinesiology and Massage Therapy
Introducing Aman
Age: 27
Occupation: Lab Technician and Aesthetician
Injuries: Soft tissue injuries to the back, neck and shoulder; fluctuations in mood
How OT Helped
Aman enjoys cooking, yoga and attending the gym. When soft tissue injuries interrupted her ability to be active, she also struggled with her mood and motivation. At the time that she met Jaclyn Forsythe (OT), she wasn’t convinced that occupational therapy would help her return to the activities she loved.
Jaclyn, equipped with her Masters’ education and variety of experience, recognized that Aman could benefit from OT. Together, they set well-structure goals that were realistic and achievable. She also provided Aman with tools and techniques to manage her pain effectively so that she could reconnect with the activities she enjoyed before the accident. With Melissa’s support, Aman fostered a more positive outlook on life and could manage her injuries effectively.
“It was my first time working with an occupational therapist and I have to say I had a very good experience. I didn’t think I needed one in the first place, but now having experience the service I can see how it has helped me with my injury and rehab. Both mentally and physically.”
Aman (OT Works! client)
Contact Us
All of our OTs are university-trained and certified by the College of Occupational Therapists of British Columbia (COTBC). Many of our OTs have additional training in physical OT treatment, mental health, and goal-planning.
Contact us today if you or someone you know could benefit from an OT, or have questions about how an OT can help after an MVA.
Email: referrals@ot-works.com
Phone: 604.696.1066 ext. 1000