You should feel comfortable just sitting in the car regardless of whether or not it's moving. Wear comfortable clothes and shoes. Practice sitting in the car and becoming relaxed before you begin driving. Consider playing soothing music. It may help you overcome a sense of rising panic and can drown out the noise of other cars.  Even the most confident driver can become anxious if there are noisy passengers in the car. Make sure the car is quiet and free of trash or clutter. Increase your sense of safety in the car by making sure your car gets any needed repairs. If you begin to feel a panic attack come on or your neck and chest muscles tighten, begin breathing deep into your lungs. Inhale slowly through your nose with the focus of getting air to the bottom of your lungs. Let your belly expand and pause for a moment while you hold your breath. Slowly exhale and let your whole body relax. You can repeat this process 10 times counting backwards from ten on each exhale. Try to complete three sets of 10. Tighten and relax muscle groups in your body so that you become aware of how to hold and release tension. Begin by clenching your fists for 7-10 seconds. Release your fist for 15 to 20 seconds while you focus on how the tension is leaving the muscles in your hands. Repeat the exercise with other muscle groups, moving up your arms, to your head, then down the back of your body to your feet and toes. You can even practice PMR every day for 20 minutes even if you are not experiencing panic. This can improve your sense of control over your mood, reduce the frequency of panic attacks, and increase your concentration. . Affirmations are short positive statements that remind you that you can make changes. With driving, the type of affirmations that you might want to use include:  I am driving carefully and within the speed limit. Careful driving is safe driving. Driving is a common, everyday activity. I am an alert driver participating in a common activity with care. I do not have to drive fast. I can drive in the...

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Write a summary of the previous text in Vietnamese:
Tạo môi trường êm đềm trong xe. Tập thở bằng bụng. Áp dụng phương pháp thư giãn động, căng - chùng cơ (PMR). Tập nói các câu lạc quan.