In March of 2010, an SUV crossed the center line and hit my car head on. The deputy that responded told me that when he arrived, he thought for sure there would be a fatality at the scene. He was shocked when bystanders directed him to me, the driver of the vehicle, standing on the side of the road.
Over the course of the next year, driving became more and more difficult. The anxiety became paralyzing. The once simple act of driving a few miles on city streets to and from work was now filled with fret and fear. I would make tentative plans with friends—with the option to cancel if it happened to snow, or if I just couldn’t bring myself to get in the car that day.
I knew I needed to talk to someone. I couldn’t live my life with this level of fear and anxiety. My job at the time required me to drive two and three hours to other work locations. I feared I could lose my job if something didn’t change. I decided to seek out a counselor who could help
The counselor described what my anxious thoughts were doing in my brain. As I continued to tell myself, “driving is dangerous “someone else could hit me,” “I could crash.” those thoughts were creating a well warn path in my brain. Every time I repeated those thoughts the rut became deeper and deeper until my brain had trouble getting out of the rut. As long as I continued this pattern of thinking my brain was going to stay in that nice deep rut I had created.
In order to break the habit, I was going to have to change my thought pattern. The counselor gave me an assignment. Next time I was driving and feeling anxious I needed to change my “default” thought–so I chose a phrase I could repeat to myself that I thought would help. The counselor also asked me to note what I was doing and thinking at the time that I was feeling anxious.
It didn’t take long before I had an opportunity to try my new skills on a three-hour drive for work. I tried my default phrase and initially it didn’t seem to help. However, the more I tried it and the better I got at shifting the dialogue in my brain—the less anxious I became.
When we drive, we look out at the road ahead, but on this trip, I realized I had developed a habit of watching the oncoming car. In fact, I was focusing on the front tires of the other car—as if I was waiting, almost expecting, that it would eventually cross the center line. Once I became aware of this habit, I redirected my gaze back to the road and slowly, over time, my habit changed, and more anxiety subsided. Mile by mile, I made my way to my destination using my tools to keep my focus on the road ahead.
My counselor pointed out to me that I had created my own myth. I believed that driving after my accident was more dangerous than it had been before my accident. In reality, I was still the same safe driver I had always been, and I had always been at the mercy of other drivers. Realizing this fact wasn’t a comfort at first, but then I realized—what was in my control before the accident was still in my control after the accident. I was still a safe driver. I still wore my seatbelt. I kept my car in good working condition. I was still attentive and proactive when I drove. I could choose not to drive in bad weather conditions. I could choose to use all the tools I had learned to keep my anxiety at bay so I could stay a focused and confident driver.
Ten years after my accident, I still have lingering issues with driving. I am not crazy about the freeway (although I routinely drive it). I’m not a fan of heavy traffic, but I don’t live in a big city. Adverse weather (snow, fog, etc.) usually gives me an abundance of caution (and stress)—not because I don’t trust myself to drive safely, but because I question other driver’s decisions to drive safely. I continue to manage my anxiety with the same tools I learned from that counseling session more than a decade ago.
So why write about this now?
In the midst of COVID-19 I see so many people wrestling with the anxiety of isolation and an uncertain future. I realized that the same lessons that I learned to manage my anxiety around driving may be useful to others during this time. Please note that I am not a licensed counselor or a mental health professional—just sharing some things I hope will be helpful.
There are three lessons I learned: 1) stay out of the ruts, 2) focus on the road ahead, and 3) focus on what you can control.
Stay Out of the Ruts
Being informed is important, but being immersed in information 24/7 is not only exhausting—it may be a detriment to your mental health. Just as in my story—exposing your brain to too much negative information or repeated worrisome thoughts can create a rut your brain has trouble navigating.
Limit the time you spend focusing on the virus. Consider setting a time limit (30 minutes) or a number limit (three) on the sources (articles/press conferences) you view per day. After you have read or watched your limit—dive into another activity that will engage your brain in a different way. Immerse yourself in a work project, watch an interesting documentary or listen to a podcast, etc.
Choose to get your updates from reliable sources—the CDC, the WHO, or your local medical and governmental officials. As much as we like to think that our Facebook friends would not share things that are not true—we must realize that on social media it is hard to separate fact from fiction. Your best bet is to limit your time on social media. I know this is difficult—especially with extra time on your hands. One thing I have found helpful is to move all my social media apps to the third screen on my phone. This forces me to be intentional about clicking on a social media app.
Focus on the Road Ahead
We don’t know what our future will look like, but we do know that this will eventually end. In times like these we are forced to take things day by day. Take one day at a time—day by day, mile by mile, we will forge ahead.
During this journey, choose to spend (virtual) time with people that make you feel happy, positive, and hopeful. Spend time on hobbies and activities that you can immerse yourself in for a little while. Choose to express yourself in positive ways—journal, blog, write poetry, write songs—consider including others in your household in your creative process.
Don’t forget—and don’t feel guilty—about taking time for you. Slow down. Breathe. Ponder. Sit. Pray.
Focus on what you can Control
You can’t control what is going on around you, but you can choose how you will spend this time. When the world “turns back on” we will go back to non-stop soccer practices, dance recitals, and hockey games. In this moment we are being forced to pause. What will you do with this space?
Remember you have choice. You can choose to focus on isolation or scarcity or fear. Or you can choose to pause and reflect. You can choose to be creative and joyful. You can choose to heal and deepen relationships.
I encourage you to stay focused on the road ahead. We are all travelling this journey. We will get to our destination—one mile at a time—together.






