How to Overcome Driving Anxiety

Some individuals express fear of driving or being behind the wheel. If you find yourself feeling anxious about driving to the point where it becomes overwhelming, you might be experiencing a driving phobia. This fear can make you feel as though you're in danger every time you're behind the wheel or even sitting in the car. You may also experience sudden panic attacks, a racing heart, rapid breathing, or intense fear. If your fear of driving is taking control and preventing you from driving comfortably—or even at all—then you must confront this fear. Only then can you sit behind the wheel and regain control of your life.

Create a Calming Environment in Your Car. You should feel comfortable each time you're inside the car, whether it's moving or stationary. Wear comfortable clothes and shoes. Practice sitting in the car and relaxing before you start driving. Consider playing soothing music, which can help you calm your nerves and drown out the external noise. Even the most confident driver can become uneasy if passengers are noisy inside the car. Ensure the car environment is quiet, free of clutter, and not too loud. Increase your sense of security by maintaining your car properly.

Practice Deep Belly Breathing. If you start feeling a panic attack coming on or notice your neck and chest tightening, take deep breaths into your lungs. Inhale slowly through your nose, focusing on drawing air deep into your lungs. Expand your belly as you breathe in and hold your breath for a moment. Slowly exhale and relax your entire body.

Use Progressive Muscle Relaxation (PMR). Tighten and release muscle groups throughout your body to help you become more aware of how to tense and release tension. Start by clenching both hands for 7-10 seconds. Open your hands for 15-20 seconds while focusing on the release of tension from your hands. Repeat this with other muscle groups, moving your arms overhead and then down your back to your feet and toes.

Practice Positive Affirmations. These are short affirmations to remind yourself that you can create change. For driving, here are some affirmations to use:

• I am driving carefully and within the speed limit. Safe driving is responsible driving.
• Driving is a routine activity. I am a cautious and alert driver, engaged in a common activity.
• I don't need to drive fast. I can stay in the right lane if I want to drive slower than others.
• I don't need to take risky last-minute lane changes. If I miss my exit, I can always turn around later.
• I have planned my route from start to finish. I know where I am going and when to change lanes or turn. I am well-prepared.
• Even as a passenger, I can control my responses when in a car. If I feel uncomfortable at any moment, I can ask the driver to pull over.

Consider Confronting Your Fear. You may have heard others advise you to face your fears. Facing your fear is crucial if you tend to avoid driving out of fear of having a panic attack. Exposure therapy remains one of the most effective ways to overcome phobias, but it's important to learn and practice relaxation techniques beforehand. This way, you'll feel more in control while driving.

Create an anxiety scale. Familiarize yourself with different levels of anxiety so you can take action before it becomes overwhelming. An anxiety scale will also help you know when to stop exposure therapy, before reaching a moderate panic level. The scale should describe both the physical and mental traits of anxiety. Here’s an example of an anxiety scale:

• 0 - Fully relaxed: no tension, calm, and at peace
• 1 - Minimal anxiety: feeling slightly uneasy, alert, or mentally sharp
• 2 - Mild anxiety: tense muscles, feeling restless or uneasy
• 3 - Moderate anxiety: increased heart rate and breathing, slight discomfort but manageable
• 4 - Noticeable anxiety: visible muscle tension, rising discomfort, self-reminders to maintain control
• 5 - Mild panic: rapid or irregular heartbeat, dizziness, a noticeable fear of losing control, desire to escape
• 6 - Moderate panic: heart pounding, shortness of breath, disorientation
• 7 to 10 - Full panic: feeling terrified, fearing death, and experiencing heightened panic

Write down your fears. Write specifically about what makes you anxious when driving. Then, review and rank these fears from the least scary to a complete state of panic. This list will help you face your fears gradually. You will tackle each one at a time to avoid feeling overwhelmed.

• For example, holding the car keys by the entrance may be your least feared activity, while driving on the highway may trigger panic.

Face challenges gradually. Start with the least frightening task and slowly expose yourself to progressively more challenging situations until your anxiety dissipates. Once you overcome one fear, move on to the next. For example, your list may require you to face these fears in order (from least to most scary):

• Hold the car keys and stand by the car at the entrance
• Sit in the car and attempt to stay for 5 minutes
• Drive around the building
• Drive through the neighborhood, practicing right and left turns
• Drive on the main road, making left turns at traffic lights or parking areas
• Drive on the highway in the right lane, passing 1-2 exits
• Drive on the highway in the left lane, passing 2 exits
• Drive on the highway, changing lanes to pass other vehicles for 3-5 exits

Ride with a trusted driver. If being a passenger still makes you anxious, follow the exposure therapy steps. Rather than driving, gradually face your fear by allowing a trusted driver to take control. Choose someone you know drives carefully. Once you're comfortable sitting in the car with them, try having other drivers take the wheel or ride with them on more challenging routes (like highways).

• Find out what makes you feel most at ease when starting as a passenger. You might prefer sitting in the back seat or feel less tense when sitting next to the driver. Experiment to see what works best for you.

Commit to learning how to drive. Most people feel nervous about driving for the first time. To reduce anxiety, choose an experienced instructor with a good track record of teaching new drivers. A skilled instructor will help you feel comfortable and confident in the driver's seat.

• Consider working with a driving instructor at a school. You may realize that your anxiety about driving stems from a previous instructor, especially if it was a family member.

Know When to See a Doctor. If fear of driving is interfering with your daily life, seeking medical or psychological treatment is advisable. If you're unsure who to consult, your general practitioner can guide you to the right specialists. You may work with a physician, psychologist, psychiatrist, or a consultant who specializes in fear-related issues.

• If you're feeling increasingly depressed because you can't drive, seek help immediately. Don't simply accept the fear that prevents you from driving, as this can lead to the development of other fears.

Therapeutic Treatment. You might engage in one-on-one sessions with a therapist or counselor. Alongside relaxation techniques and exposure therapy, therapists often focus on talking through your fears. This conversation approach allows your brain to learn how to deal with fear. It's an opportunity to explore the roots of your fear, which can help treat driving anxiety.

• Don’t expect your therapist to offer advice. Many simply listen and ask questions that allow you to find answers and explore the nature of your fear.

Join a Support Group. If you prefer discussing your fear with others, consider joining a support group for people who fear driving. You can find online communities where individuals share similar experiences. Knowing that you're not alone makes it easier to overcome your fear.

• Talking to friends and family is also an option. Share your fear with them and explain the challenges you're facing. You’ll feel more empowered when you know your loved ones understand what you're going through.

• Consider enrolling in a driving school or a defensive driving course. Some instructors specialize in helping hesitant drivers by offering practical lessons in a safe environment, gradually taking them onto the roads that intimidate them the most.
• Explore various therapies and treatment methods. Without trying, you won't know which approach works best for addressing your fear.
• Other treatment options that may be beneficial include hypnosis, eye desensitization, and cognitive restructuring, although research shows mixed results regarding their effectiveness.