How to Heal PTSD From a Car Accident: PTSD, Anxiety & Driving Triggers
My Story of PTSD From a Car Accident
In my mid 20s, as I was taking the first steps in my personal training career, a car accident in May 2021 changed my life. It woke up every pain and imbalance in my body from my otherwise innocuous scoliosis. It also left me with a concussion. But the most significant impact was on my mind. I withdrew from my previous lifestyle, loosing close relationships, while going through the challenges of starting a new career and business.
At first, the changes I began to make were a trauma response. I avoided going out because the anxiety of decided where to go was overwhelming. But once I removed myself from the noise of other people, I became clear on having purpose in where to go. As I pointed out the anxiety and depression in my mind, I learned to manage my triggers both in making decisions and while passing cars that veered too close. Although challenging, I faced my triggers and it has led me to a place of great change in my life for the better.
I can confidently say that I’ve become a stronger minded person in spite of my accident.
Can a Car Accident Cause PTSD?
Yes. A serious car accident can be a traumatic event that leads to PTSD. After a serious accident, it is common to experience fear, anxiety, sadness, anger, sleep problems, or difficulty concentrating. Interestingly, PTSD symptoms can develop soon after an accident, or months to even a year later. If this is you, you may be having a delayed reaction. Were you busy during the time of the accident? When life is chaotic and filled with distraction, you’re responses to trauma may be delayed.
You may initially be focused on recovering physically. You may be dealing with insurance, repairing your vehicle, returning to work, or simply trying to get through the day. Then, weeks or months later, you realize: "I'm not responding to driving the way I used to."
That is worth paying attention to.
Head Trauma After a Car Accident
Head injuries from car accidents are common and can vary in severity, from concussions to more severe traumatic brain injuries. A concussion, a type of closed head injury, occurs when the brain is violently shaken inside the skull. The aftermath is a traumatized brain, and its effects can last a week or up to a couple months or even years.
Common concussion symptoms can include:
Headaches or sensitivity to light or noise
Dizziness or balance problems
Fatigue
Difficulty concentrating
Memory problems
Feeling slowed down or foggy
Irritability
Anxiety or sadness
Changes in sleep
The impact of head trauma on daily life can be profound and even deadly, making it crucial to recognize the signs early and seek appropriate medical care. It's important not to assume every symptom after a car accident is psychological—or that every symptom is caused by the concussion. You may need to address both.
Emotional Trauma After Car Accident
The emotional aftermath of a car accident isn’t always immediate. Processing the event can take time, as everyone’s process unfolds at its own pace. Some may find themselves struggling with delayed reactions, feeling stuck in a cycle of processing what happened. This can lead to feelings of confusion, fear, and a sense of vulnerability. Acknowledge these emotions to unlock the first step in healing, then gradually work through your emotions at a pace that feels right for you.
Your brain may be focused on survival first. Then the event starts to sink in. You may replay what happened. You may think about what could have happened. You may become more aware of how close you came to being seriously injured.
You may start asking yourself: "What if it happens again?" That question can change the way you move through the world. You may become more cautious, more guarded, easily startle, or hesitant to trust your surroundings.
Don’t rush yourself through the process by overanalyzing your emotions, and don’t ignore your emotions either. Confront the feeling that scare you and deal with them. The way to true healing is through the emotional pain.
How to Deal with Anxiety After a Car Accident
The most recognizable response might be your anxiety either to start driving again or about similar situations that remind you of your accident. You might notice:
Your heart racing when another vehicle passes too closely
Fear when approaching an intersection
Anxiety while merging onto a highway
Avoiding certain roads or locations
Feeling tense when someone else is driving
Becoming hyperaware of surrounding vehicles
Increased irritability or road rage
Difficulty concentrating while driving
Anxiety can manifest in these subtle ways. Over time, these feelings can become worse, which makes it essential to address them to avoid long-term impact on your driving confidence and overall well-being.
If you’re judging yourself for your own symptoms, stop. Because your mind may know you're safe before your body believes it.
PTSD From a Car Accident: Symptoms to Watch For
PTSD symptoms following a car accident can include:
Re-Experiencing the Trauma:
You may experience:
Intrusive thoughts about the accident
Distressing dreams or nightmares related to the accident
Flashbacks
Strong emotional or physical reactions when reminded of the accident
Persistent Avoidance:
You may begin avoiding:
Driving
Riding in a car
Certain roads or intersections
Specific types of vehicles
Talking about the accident
Thinking about what happened
Situations that remind you of the accident
Avoidance can feel good because it temporarily reduce anxiety. But persistent avoidance can lead to your world getting smaller.
Change in Mood & Thinking
You may experience:
Feeling emotionally numb
Feeling detached from other people
Persistent fear, anger, guilt, or shame
Negative thoughts about yourself or the world
Loss of interest in activities you used to enjoy
Social withdrawal
Increased Physical Arousal & Reactivity
You may notice:
Being easily startled
Feeling constantly on guard
Irritability or anger
Difficulty sleeping and concentrating
Physical tension
A heightened reaction to sudden sounds or movements
How to Heal From PTSD After a Car Accident
Recovering from a car accident involves deliberate steps:
Recognize Your Triggers
The first step in healing is to identify the specific triggers that cause you anxiety or stress. This might include certain driving scenarios, specific types of vehicles, or particular locations. Naming these triggers helps you become aware of them, which is essential for managing your reactions.
Answer for yourself: “What specifically causes my anxiety?” Take a moment and be honest.
Pay Attention to Your Body’s Responses
Once you've identified your triggers, observe how they manifest in your body. Do you notice a racing heart, sudden anger, or a sense of fear? Are you making indecisive turns or experiencing physical tension? Do you hold your breathe, clench your jaws ans tighten up your shoulders? How are you bracing yourself for impact when there is none? Understanding these responses can help you anticipate and manage them better.
The key here in step 2 is to simply notice your triggers and become aware without the judgement.
Ground Yourself in the Present
When a reminder of the accident triggers you, bring your attention back to what is happening right now.
Try:
Deep Breathing Techniques: Slow, deep breaths can help calm your nervous system and bring your focus back to the present.
Orienting: Look around your environment and remind yourself where you are and what is happening in the present.
Tapping Technique: This involves gently tapping certain points on your body, which can help reduce anxiety and stress.
Focus on the Road Ahead: Keeping your eyes focused on where you're going can help you stay centered and maintain control.
Slowly Re-Expose Yourself to Trauma Reminders
If you've stopped driving because of your accident, jumping immediately onto a busy highway may not be the right starting point. Gradually re-exposing yourself to the situations that trigger your anxiety can help desensitize them over time. Start with small steps and gradually increase the exposure as you become more comfortable.
For example, depending on your individual situation, you might begin with:
Sitting in the driver's seat while parked
Taking a short drive on a familiar road
Driving with someone you trust
Gradually increasing the length or difficulty of your drives
If your symptoms are severe, working with a trauma-focused professional is preferable to trying to recreate or aggressively confront the trauma on your own.
What Treatments Help PTSD After a Car Accident?
You don't have to recover from PTSD alone. Evidence-based PTSD treatments include trauma-focused therapies such as:
Prolonged Exposure (PE)
Cognitive Processing Therapy (CPT)
Eye Movement Desensitization and Reprocessing (EMDR)
The VA/DoD clinical practice guideline recommends these trauma-focused psychotherapies for PTSD. Research has also specifically examined trauma-focused treatments in people who developed PTSD following motor vehicle accidents.
If traditional talk therapy feels uncomfortable, that doesn't mean you have no options.
How Can Exercise Help With PTSD After a Car Accident?
As a strength coach specializing in PTSD, I understand the deep impact that trauma can have on your physical and emotional well-being. My approach goes beyond just fitness; I provide a supportive environment where you can rebuild not only your body but also your mind. Together, we develop personalized strategies to help you overcome the lingering effects of your accident and regain control over your life.
Instead of avoiding every uncomfortable sensation, appropriately scaled training can give you an opportunity to experience physical stress in a controlled environment.
At Drip Training, you learn how to breathe under load, you learn how to recognize your tensions and triggers. By training under controlled intensities, we train your body’s response to stress to simulate your trigger response that is activated by the fight or flight demand on exercise on the body. This way, you learn that an elevated heart rate doesn't automatically mean you're in danger and even better, you learn how to control your breathe and mind under these intensities of both your body and emotions.
Ready to Reclaim Your Confidence?
Maybe you don't want to be afraid every time a car passes you. Maybe you want to drive without constantly scanning every vehicle around you. Maybe you want to stop organizing your life around avoiding situations that remind you of the accident. Recovery doesn't mean you will never remember what happened.
It means the memory doesn't have to control what you do next. You can understand your body's responses to triggers. You can seek appropriate treatment. You can gradually rebuild confidence. And you can become stronger in the process.
Conclusion
Recovering from the PTSD from a car accident is a process that takes time and effort. It’s important to be patient with yourself as you work through these steps, and recognize that progress may come slowly. With persistence and the right strategies, you can regain your confidence and return to a sense of normalcy on the road.
Strength is not bought. It's built.
If you're ready to build a stronger relationship with your body through trauma-informed strength and conditioning, contact Coach Dee to learn more about virtual personal training with Drip Training.
About the Author:
COACH DEE | Certified Strength & Conditioning Coach, CSCS, ACE—CPT
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience and generational knowledge of food as medicine to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
