How to overcome driving anxiety: 9 tips to ease the fear
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Driving anxiety can be overcome. If you're scared to drive or experience anxiety while driving on the highway, our tips can help soften your fear of driving.
For some, navigating the road can cause feelings of dread and anxiety. Driving anxiety is more than just nervousness — it can become a substantial hurdle that hinders people’s ability to live freely.
Fortunately, if you’re someone that experiences driving anxiety, there are strategies and insights to help you steer through fear and rediscover driving with confidence.
What is driving anxiety?
Driving anxiety is an intense, often overwhelming fear or discomfort associated with driving. Someone who has driving anxiety is quite literally scared to drive. It can include anything from minor unease to severe panic attacks or a complete avoidance of driving.
Each person experiences driving anxiety in a unique way, but common symptoms can include a rapid heart rate, sweating, trembling, or feelings of impending doom. Recognizing the signs is crucial in understanding and addressing the struggle. However, if driving anxiety is stopping you from living your life, please seek medical advice to ensure there’s no other underlying cause for your symptoms.
What causes fear of driving?
Driving anxiety is a complex condition with roots in emotional and psychological factors. Understanding the triggers of driving anxiety is key to addressing each one effectively. Supportive conversations around these causes can help reduce the fears associated with driving, so seek professional advice if you feel it would benefit you.
1. Past accidents
One of the most common triggers of driving anxiety is having experienced an accident. The traumatic memory can linger, causing fear and making driving stressful.
2. Fear of accidents or fatalities
Even without the trauma of a past accident, the thought of the potential danger can elicit profound fear to some people.
3. Driving alone to unfamiliar places
The uncertainty of navigating unknown areas alone can spike anxiety levels. The fear of getting lost, facing unexpected road conditions, or encountering unforeseen challenges can make driving daunting.
5. Fear of losing control
A fear of not being in control or making a mistake while driving can create a sense of vulnerability, making you hyper-aware of your actions and surroundings. This hyperawareness can induce stress and anxiety.
6. Vision issues
Problems with your vision can make the road seem like a blur of potential hazards. The fear of not seeing obstacles in time to react can be a source of anxiety.
7. Mental health conditions or phobias
Specific mental health conditions such as Generalized Anxiety Disorder (GAD) or Panic Disorder can make the experience of driving overwhelming, heightening anxiety, or causing panic attacks. The enclosed space of a car or perceived lack of escape routes can amplify fear.
9 tips to help you overcome driving anxiety
The first—and most crucial—step when it comes to overcoming driving anxiety is to approach the fear with patience and compassion. Then, you can build a plan tailored to your individual needs and triggers to help soothe your driving anxiety and bolster your confidence on the road.
1. Identify what triggers your driving anxiety
Whether it’s heavy traffic, high speeds, or driving alone, acknowledging these triggers is crucial. Once you’ve identified the causes, you can work on strategies to cope with these circumstances more effectively, reducing overall anxiety.
💙 Sometimes it’s helpful to have tools to help us identify our feelings and emotions surrounding a stressful experience. Explore our Feelings Wheel to help you recognize and process your feelings when needed.
2. Try relaxation techniques before you drive
Grounding techniques such as deep breathing, progressive muscle relaxation (PMR), or mindfulness can help calm your mind and reduce anxiety levels before you head for the car. Certain grounding techniques like PMR might not be safe to do while driving, so consider doing them before you get behind the wheel.
💙 Try Calm’s Pause to Breathe meditation or the 5, 4, 3, 2, 1 grounding technique to help you stay relaxed and focused while driving.
3. Exercise regularly
Regular physical activity is known to reduce anxiety and stress. Incorporating a regular exercise routine can help manage anxiety levels, making you feel more relaxed and in control while driving.
💙 To start a regular movement practice that incorporates anxiety-relief, try moving mindfully with the Daily Move with Mel Mah.
4. Try visualization before you drive
Before getting on the road, try visualization techniques to help you prepare mentally and emotionally. When you imagine yourself on the road, visualize yourself calm, happy, and in control.
5. Repeat affirmations to boost your confidence
Once you're on the road, using affirmations can help you to boost your confidence and keep your head level. Affirmations like, “I am safe,” or “I am in control,” can help you when you’re behind the wheel. If you start to panic or feel unsteady, find a safe place to pull over and work your affirmations there.
6. Meet yourself with patience and compassion
Any time you do something with anxiety, you’re automatically showing a huge amount of courage. Doing scary things is hard, but it’s an important way to show up for yourself. No matter what, give yourself grace. If you’re feeling ready to get back on the road, celebrate that small win. If you find that self-care techniques are not cutting it, you can always seek help or guidance from a professional.
💙 If anxiety becomes overwhelming consider adding mindfulness practices as well as professional mental healthcare to your regular routine. Explore Overcome Stress & Anxiety with Dr. Julie Smith to find relief now.
7. Seek professional help
Sometimes, the support of a therapist or counselor specializing in anxiety disorders can help you find the tools and insights to manage your driving anxiety effectively.
The journey to overcoming driving anxiety can take time, but with the right approach, it’s entirely possible to navigate through it.
8. Explore CBT with a trained professional
CBT is a proven method to reframe negative thought patterns. By altering the way you perceive and react to driving situations, CBT can help reduce the grip of anxiety and fear. Consider seeking professional guidance or exploring online resources to understand how CBT can help you overcome driving anxiety.
9. Try gradual exposure therapy when it feels safe
Start small as you gradually face your driving fears. Begin with short, less stressful drives, perhaps in a quiet, open space or when traffic is light. You might consider taking a friend or loved one with you so if you start panicking you have someone there to help. After you start to feel comfortable, progressively increase the difficulty. This method allows you to build confidence and resilience, making driving feel more manageable over time.
Remember, the goal is not to eliminate anxiety entirely but to manage it effectively, equipping yourself with the tools to face your fears, gradually building confidence, and—ultimately—making peace with the road. That way, you can reclaim the joy and freedom that driving can offer.
Keep the conversation with yourself positive and supportive, and don’t hesitate to seek help when needed. The small, steady steps can help you move towards a more relaxed and enjoyable driving experience.
Driving anxiety FAQs
Is driving anxiety treatable?
Driving anxiety can be treated with various strategies, from cognitive behavioral therapies to relaxation techniques and professional counseling. Used individually or in combination, these strategies can significantly help in managing and reducing anxiety related to driving. It’s all about finding the right approach that suits your needs and working consistently towards addressing your fears and worries. TheRemember, the journey might be challenging, but overcoming driving anxiety is entirely possible with persistence and the right support.
How does driving anxiety affect me?
Driving anxiety can have an enormous impact on many areas of life, particularly if you live or work away from major transport hubs. Driving anxiety can limit your freedom–impacting your ability to travel, access employment and services, or socialize. And in turn, this can lead to feelings of isolation and dependence on others.
Additionally, the stress and worry stemming from driving anxiety can contribute to broader mental health issues, such as depression or generalized anxiety disorder, impacting your overall quality of life. If driving anxiety affects your lifestyle or broader wellbeing, it’s crucial to address it to maintain a balanced and fulfilling life.
How do I know if I have driving anxiety?
To find out whether you have driving anxiety, tune into your emotional and physical responses when driving—or even just when thinking about driving. If you notice excessive worry, fear, or avoidance behaviors related to driving, or if you experience symptoms like sweating, trembling rapid heartbeat, or nausea, you might be experiencing driving anxiety. Recognizing and acknowledging your feelings is the first step towards managing and overcoming your anxiety.
What are the different types of driving anxiety?
Driving anxiety can show up in various ways, and everyone will have their own unique experience of it. Some people may have a generalized fear of driving in any situation, while others may fear specific driving scenarios, like driving on highways or in crowded places. For example:
Situational driving anxiety: This is a fear of driving in specific situations, like in bad weather, after nightfall, or in unfamiliar places.
Trauma-induced anxiety: This anxiety results from a previous accident or traumatic driving experience.
Panic disorder while driving: Experiencing intense panic attacks during driving can be another type of driving anxiety.
Agoraphobic avoidance: Fear of being trapped or unable to escape while driving can lead to some people avoiding driving altogether.
Understanding the specific type of driving anxiety or the trigger that causes it can help develop a more targeted and effective treatment plan.
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