6 Mindfulness Practices To Help You Deal With Road Rage

Many emotions are considered universal experiences, and road rage is possibly at the top. It can get your blood boiling if it’s because of general congestion or a driver refusing to signal their turn.

However, letting yourself go to anger can put you in harm’s way.

Instead of rolling your window down and saying nasty words, try some mindfulness practices instead.

What is road rage?

Road rage is a term that describes the aggression drivers feel when they’re on the road. While many people see it as a daily occurrence, it’s important to note how dangerous it can be to get violently angry while operating a motor vehicle.

Many road rage incidents turn into collisions. About 66% of traffic fatalities can be attributed to aggressive driving behaviour. When it comes to injuries, the impact is long-lasting. Studies show 50% of people experience neck pain even a year after the initial car crash. There are also feelings of emotional distress when recalling the impact.

Being Mindful on the Road
Road rage can seem inevitable, but a few mindfulness tactics can help you prep your mind and keep aggression at bay. By following them, you’re a step closer to safe driving.

1. Breathing Techniques
Mindfulness breathing techniques are the simplest but most powerful mindfulness practice. They can help lower blood pressure and reduce stress buildup, making them perfect for when you feel too angry while driving.

Ideally, you practice breath control and focus while off the road to free you from other stimuli. It’s important to shift your focus to the rhythm of your breathing instead of the stressor. However, you can also take a deep breath to respond to pressure.

2. Pre-Driving Meditation
Apart from breathing before getting on the road, try a quick meditation session. Sometimes, road rage is fueled by other high-strung emotions that you might have. Focus on calming down to be in an optimal mood before heading out. While meditating, think about having a safe journey. When you feel composed, you can start the car.

3. Present Moment Awareness
Many people experience road rage because of other vehicles on the road. But sometimes, it’s not the other drivers’ fault. Maybe you blocked a U-turn spot, forgot to signal your direction, or the traffic light turned green, and you didn’t hit the gas. While normal, it can warrant a honk or two that might escalate the situation.

To prevent inducing and experiencing road rage, practice present-moment awareness and focus on driving. Try to notice the details you normally wouldn’t pick up on instead of going on autopilot and zoning out during the journey.

4. Time Awareness
When you’re in a city, chances are that you’re always rushing to and from different places. Speeding up when you feel like you’re late and stuck in traffic is normal, but getting agitated is no good. Check the clock to be mindful of the time. The best-case scenario is that you’re ahead of schedule. If you are running out of time for an appointment, accept it and plan for next time.

5. Self-Compassion
Amid road rage, you might do a lot of self-deprecation for getting yourself into that situation. However, it’s important to acknowledge your feelings and practice self-compassion. Try to practice speaking to yourself like you’d talk to a friend or family member. Provide yourself comfort and switch gears to calm yourself down.

6. Respond-Not-React Mindset
People have an innate reflex when dealing with road rage, whether confronting another driver or hitting their car horn. However, being aware of our reactions and applying rationality is important. Keep your cool for a few seconds and look at the situation objectively. Recenter yourself and respond.

Road rage can make people throw caution out the window, but you can control how you handle it. Try out these exercises and stay safe while on the road. Save the texting and ranting about the incident on your socials after.