30 Days After an Accident: A Gentle Checklist for Driving Again

Days 1 to 3: rest and check

Reactions are common in the early weeks. The aim now is to be looked after, not to drive.

• If you were hurt, ask your doctor or pharmacist when you are fit to drive
  If you were hurt, ask your doctor or pharmacist when you are fit to drive
• Do not drive while you feel tired or sleepy, or while a medicine affects your thinking or reactions
  Do not drive while you feel tired or sleepy, or while a medicine affects your thinking or reactions
• If an injury may affect your insurance, tell your insurer (your own country’s rules apply)
  If an injury may affect your insurance, tell your insurer (your own country’s rules apply)
• Tell one person you trust how you are feeling
  Tell one person you trust how you are feeling

Week 1: the parked car

• Sit in the parked car, engine off, for about five minutes. Rate your tension 0 to 10 before and after
  Sit in the parked car, engine off, for about five minutes. Rate your tension 0 to 10 before and after
• Switch the engine on, hold the wheel and look at the road ahead from where you are parked. Rate again
  Switch the engine on, hold the wheel and look at the road ahead from where you are parked. Rate again
• Learn the slow breathing routine while you are calm (in through the nose, out through the mouth, count 1 to 5)
  Learn the slow breathing routine while you are calm (in through the nose, out through the mouth, count 1 to 5)
• Choose a small object that is not linked to the accident and learn the grounding line: “That was then, this is now”
  Choose a small object that is not linked to the accident and learn the grounding line: “That was then, this is now”

Week 2: a short quiet loop

• Drive a short loop in a quiet car park or calm street in daylight. Rate before and after
  Drive a short loop in a quiet car park or calm street in daylight. Rate before and after
• Write down two or three safe places to stop on the roads you use (the pull over card has room for them)
  Write down two or three safe places to stop on the roads you use (the pull over card has room for them)
• Repeat a step that still scores high. Split a step that feels too big
  Repeat a step that still scores high. Split a step that feels too big

Week 3: a familiar route

• Drive a short route you know well at a quiet time, with one or two planned places to stop
  Drive a short route you know well at a quiet time, with one or two planned places to stop
• Repeat it and notice how the score changes from the first time to the third
  Repeat it and notice how the score changes from the first time to the third
• Go past your trigger (the junction, highway or road type) as a passenger
  Go past your trigger (the junction, highway or road type) as a passenger

Days 22 to 30: the road that worries you

• Drive the trigger at a quiet time, then later when it is busier. Give each part its own score
  Drive the trigger at a quiet time, then later when it is busier. Give each part its own score
• Look back at your scores and write one line about what has changed
  Look back at your scores and write one line about what has changed
• Check the list of signs below and decide whether to talk to someone
  Check the list of signs below and decide whether to talk to someone

When to talk to a doctor or another professional

You do not have to wait for day 30. Tell a doctor or a mental health professional if you notice any of these, or if they last. NIMH describes symptoms that continue for longer than a month and get in the way of daily life. The NHS suggests seeing your GP if you think you have symptoms.

• Distressing memories, flashbacks or nightmares
• Staying away from reminders of the event, including driving
• Feeling very anxious or on the lookout for danger all the time
• Trouble sleeping, irritability, or feeling low
• Little progress after trying steps like these, or work and relationships badly affected

If you feel you are not coping or have thoughts of harming yourself, tell someone now. In the UK, Samaritans is on 116 123. In the US, call or text 988, and call 911 in an emergency. This list cannot tell you whether you have a condition. A professional can.