Written By: Vanessa Coulson (she/her), MS, NCC, LAPC, CCTS
Panic attacks while driving are not ideal and can create a lot of anxiety around driving. Fortunately, there are several tools and tricks to utilize to combat a panic attack while driving and help prevent them from occurring in the future. Panic disorder is defined as a type of anxiety disorder in which individuals experience panic attacks that come on suddenly with no obvious trigger. Therefore, someone with panic disorder could experience a panic attack at any time, including when they are driving.
Snacks
Having small snacks on hand and ready to go in the car can help combat panic attacks. Food can play an important role in anxiety and panic attacks. The brain-based element of panic is driven largely by nutrition. Research has shown that food undeniably plays a role in anxiety and panic attacks. Stable blood sugar levels and the production of calming neurotransmitters like serotonin are two very important factors that are needed by the brain to prevent anxiety and panic attacks.
Drinking Water
Drinking water during a panic attack is considered an acute interruption. Thus, having water on driving commutes is ideal for combating panic attacks. This quick, calming effect is due to activation of the vagus nerve. The vagus nerve is defined as “the longest nerve in the autonomic nervous system and regulates internal organ functions, including heart rate and digestion. It is a key component of the parasympathetic nervous system, responsible for the “rest and digest” state.
Cold Air
Blasting cold air either from the car’s AC or putting the windows down can trick your brain into thinking about the coldness your body is feeling instead of the panic your body was thinking was a threat.
5-4-3-2-1
The 5-4-3-2-1 method is a well-known grounding technique that can be used in the car to help you become more present in the moment and help your brain recognize that there is no threat.
The 5-4-3-2-1 method entails:
- Name 5 things you can see
- Name 4 things you can hear
- Name 3 things you can feel
- Name 2 things you can smell
- Name 1 thing you can taste
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The information contained in this blog does not replace professional treatment or diagnosis and is for educational purposes only.
References
Carr, N. (2025, August 27). How to handle a panic attack while driving. MentalHealth.com. https://www.mentalhealth.com/library/managing-panic-attacks-while-driving
Peterson, T. J. Do foods play a role in anxiety and panic attacks?. HealthyPlace. https://www.healthyplace.com/anxiety/food-and-anxiety/do-foods-play-a-role-in-anxiety-and-panic-attacks
