Catherine Sangi, LPC Do you find that you are missing out on events and spending time with loved ones due to the anxiety related to driving? You’re not alone. A recent survey found that about 66% of Americans experience anxiety with driving. Try these 5 tips to lessen your anxiety with regards to having to drive long distances. Know your route Anxiety can come from the fear of the unknown and that includes not knowing where you will be or what turns you will have to make. Colorado provides this online resource where you are able to view up to date road conditions. Prepare a playlist, audiobook, or podcast series to listen to Sometimes anxiety comes on when we feel trapped. Having something to occupy your mind with can be helpful. Plan breaks at certain intervals Having small, attainable goals can reduce our stress levels. Only having to drive for 30 more minutes versus having to drive for 5 more hours is less overwhelming. Come stocked with drinks (non-alcoholic of course), snacks, gum, and mints Emotional support water bottles are great. Be flexible Accept that there might be a traffic jam or a route closure that you will not be aware of. Validate that it is frustrating and know that you will continue to follow your GPS to get to your destination. Let someone know that you’ll be on the road and that you might be calling them Being alone can increase our anxiety and talking on the phone can make us feel less alone. Make sure you’re following the laws with phone regulations! Breath! Don’t forget the tried-and-true coping skill of deep breathing. Deep breathing decreases our stress and increases our calm. Driving can feel overstimulating and overwhelming. Make sure that you are following the laws of the state you are driving in while continuing to use your coping skills. You can also check out this article for affirmations to use while driving.

Catherine Sangi, LPC Do you avoid, or are you reluctant, to go grocery shopping due to anxiety? The entire grocery shopping experience comes with a ton of sensory input, decision making, and variables that are out of our control. Try these 7 tips and tricks to make your next grocery store experience more manageable and perhaps even enjoyable. Get Prepared Start by making a list of breakfasts, lunches, and dinners you plan to eat over the next week. Next, write out the ingredients you need for the meals. Organize Your List Organize your list by sections of the store: fruits/ veggies dairy/ cheeses meats/ seafood bakery/ bread frozen foods spices/ baking pantry items – pasta/ rice/ canned goods Choose Your Shopping Time Wisely Google Maps released an article in 2020 highlighting that Saturdays 12PM-3PM tend to be the busiest shopping time while Mondays at 8AM are the least busy. Of course, all stores are different and there’s no way to predict the store’s occupancy at any given time, but you can follow the trends. Be Mindful About Which Grocery Store You Choose You know those grocery stores that have narrow aisles, bright fluorescence lights, only big shopping carts, and stockers at all hours of the day blocking the shelf you need to get to? This could be a recipe for sensory overload. It may be difficult to find a store that checks all of your boxes for a peaceful sensory experience but decide which are the most important to you and pick your grocery store based on those factors. Focus On The Senses You Can Control Chewing on gum, using headphones, and wearing your most comfortable hoodie are modifications you have control over. A more in-depth sensory diet before, or after shopping could also help with our self-care. Check out this article to understand different ways to implement a sensory diet. Prepare yourself for small talk at check-out Self check-out can be great to avoid human interaction If self check-out isn’t an option, try to remember that even if you feel awkward interacting with others, they likely don’t even notice because they are focused on their own concerns. Reward Yourself! You did it! You survived the grocery store. Now reward yourself with your favorite coffee, ice cream, take-out, etc.! Having something to look forward to throughout the shopping experience can also make it easier to get through.