This resource is provided by ACSA Partner4Purpose California Casualty.
From traffic jams to reckless drivers, it can be stressful on the road. When you’re also juggling life’s daily demands, the stresses can leave you frazzled behind the wheel. Stressed driving not only affects your personal wellbeing, but it poses risks to road safety. Here’s how to bring back a sense of calm and control — and crush your daily commute.
How Stress Affects the Brain
Stress is the body’s reaction to potential threats. It affects your frontal lobe, where you set goals, make plans, and keep your emotions in control. It also impacts the hippocampus, which stores your memories. Importantly, stress causes a chemical reaction known as “fight or flight.” When you’re stuck in traffic or upset about being cut off, there’s often nowhere to go. That’s when your emotions can turn to road rage.
Driving While Stressed
Stress can cause mental and physical symptoms that affect not only how you feel but how you drive. Recognizing these symptoms can help you take steps to manage your stress.
Physical signs of stress: You may notice your heart beating faster or your palms getting sweaty. Those are common symptoms of stress. You also may feel muscle tension in your neck, shoulders and back. Biting nails, tapping fingers, and other repetitive motions also are indicators of stress. You may even get tension headaches or feel unusually tired after a short drive.
Distracted driving: Stress often leaves you distracted. When you’re worrying about traffic, other drivers, or being late, you’re not focusing your attention fully on the road. Your concentration is reduced. You could have difficulty with decision-making and slower reaction times as a result. If you’re sitting in traffic and you pick up your cell phone to complain about the stress, that adds another level of distraction.
Irritability: When you are stressed, you may feel easily annoyed or angered by minor inconveniences. You start to engage in aggressive driving behaviors such as tailgating, speeding or frequent lane changes. This can escalate to emotions that are hard to control.
Tips to Reduce Your Stress While Driving
Stress may be unavoidable, but you can take steps that help you manage it. Follow these tips to reduce your stress behind the wheel.
1. Plan ahead. Know the route you’re taking and plan your journey in advance. Be aware of alternate routes should you encounter traffic or road closures. Bringing the kids along? Pack books, snacks, and games to keep them entertained so that they do not add stress to your trip.
2. Leave early. Allowing extra time for your journey can help you better handle the unexpected, such as traffic, weather, or detours. When you leave early, you are less likely to worry about being late.
3. Switch off your phone. It’s illegal to text and drive, and your phone can be a major distraction. Turn it off or set it to “Do Not Disturb” mode to keep your focus on the road.
4. Set your playlist. Research shows that listening to music can enhance immune system function and lower levels of the stress hormone cortisol. Create a mindful playlist and avoid news or any content that might stress you out. Sing along to your favorite tunes for a mood boost.
5. Adjust your posture. Improving your posture can increase oxygen flow, decrease tension in the neck and shoulders, and reduce physical discomfort. Adjust your seat and mirrors to maintain a comfortable and relaxed driving position.
6. Breathe. Inhaling through your nose and into your belly is a proven way to reduce stress. Deep breathing sends a calming message to your brain, helping you relax. If you’re feeling stressed, try this breathing exercise: breathe in for a count of 8, contract one muscle group (like your neck and shoulders), then exhale and relax. Repeat for muscle groups in your neck, shoulders, and back as needed.
7. Change your perspective. Managing your thoughts can help control your emotions. Instead of getting angry at a driver who cuts you off, think, “I’m glad no one got hurt.” Don’t let a stranger’s actions affect your mood.
8. Pull over if needed. If stress becomes overwhelming while driving, don’t risk it. Find a safe location to pull over and take a break until you feel calmer.
9. Stay fueled. Keep your car filled with gas to avoid the added stress of running low. When planning your trip, make sure you know when you plan to fuel up.
10. Maintain and insure your vehicle. Make sure your vehicle is well maintained so it is less likely to break down and leave you stranded. In addition, protect your vehicle with the right insurance coverage. This will give you peace of mind for your journeys ahead. Safe travels.
This article is furnished by California Casualty, the preferred auto and home insurance provider for members of the Association of California School Administrators. To get a quote, call 1.866.704.8614 or visit www.calcas.com/acsa.
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