Driving Anxiety: Tips For Staying Calm Behind The Wheel

Driving can be a symbol of freedom and independence, but for many people, it can also lead to anxiety. Whether it is a fear of highways, busy roads with heavy traffic, or car accidents, driving anxiety can be a real challenge. This anxiety can impact both new and experienced drivers and may lead to stress and avoidant behavior. 

While occasional nervousness related to driving may be normal, persistent anxiety can interfere with daily life and a person’s ability to travel freely. However, there are practical, effective ways to manage driving fears and regain confidence on the road. In this article, we will explore the signs and symptoms of driving anxiety and discuss tips for reducing anxiety behind the wheel. 

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Understanding driving anxiety

Driving anxiety is not just about feeling a little nervous; it can involve intense fear or panic that arises before or during a drive. In some cases, this may be related to a specific situation, such as merging onto the highway or driving in a new area. Other people may experience a constant, generalized fear of driving that can lead even short and familiar drives to seem overwhelming. By understanding the signs, symptoms, and causes of driving anxiety, an anxious driver can take steps to improve their mental health and well-being on the road. 

Signs and symptoms of driving anxiety

Recognizing the signs and symptoms of any type of anxiety can be an important first step in coping with it. Once a person understands the situations that tend to lead to anxiety symptoms, they can begin to build an effective treatment strategy.

Common causes of anxious feelings while driving

Identifying the root cause of a person’s driving anxiety can be a key part of managing anxious or overwhelming feelings. For some, driving anxiety may be related to previous motor vehicle accidents and near misses or negative experiences during driving lessons or tests. Other people may fear driving due to not having control over elements like other drivers, heavy traffic, and the weather. 

Is the fear of driving an anxiety disorder? 

“Fear of driving” is not a diagnosable anxiety disorder in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). However, it can be a real cause of anxiety for some people. In addition to specific stimuli leading to anxious driving, a person may experience anxiety while driving as part of an anxiety disorder, such as generalized anxiety disorder or panic disorder. For instance, when they think about driving or experience stressful driving situations, a person with panic disorder may experience intense anxiety symptoms or panic attacks.

A phobia of driving, also called vehophobia, can be considered a specific phobia if it meets the criteria listed in the DSM-5. Many of the treatment options for vehophobia mirror those used for other phobias. Regardless of whether or not a person’s anxiety rises to a clinical level, there are real impacts of feeling anxious while driving. 

Impacts of feeling anxious while driving

Feeling anxious while driving, even at a low level, can affect both the person experiencing the anxiety and other drivers. An anxious driver may experience physical symptoms like muscle tension, dizziness, and an elevated heart rate, which can make it hard to focus on the road and react quickly. Other symptoms, such as sweaty palms, can make it hard to get a good grip on the steering wheel. 

Anxiety may also involve cognitive symptoms like hesitancy and trouble focusing. Racing thoughts and hyperawareness can make it challenging to focus on the road and other drivers. Additionally, nervous drivers may oversteer, brake too hard, or hesitate at intersections, creating confusion for other motorists. All of these impacts can make it dangerous for a person to drive a car while anxious.

Mindfulness practices to reduce the fear of driving

Although driving anxiety can negatively impact a person’s daily life, various practices can reduce anxious feelings, including deep breathing, journaling and reflection, and grounding techniques. Some of these techniques can be practiced while driving, while others can be practiced during free time at home. 

Deep breathing for improved mental health

One of the key relaxation techniques for reducing anxiety is deep breathing. Deep breathing techniques can be implemented before driving or while at a stoplight and may include practices like box breathing, where a person divides their breathing into four sections: an inhale, a hold, an exhale, and another hold. Each section lasts for a count of four. These deep breaths can regulate heart rate and reduce symptoms of stress and anxiety. Other deep breathing techniques include the following: 

• Alternate nostril breathing: Cover one nostril to breathe in through the other nostril, then switch to exhale. 
• Belly breathing: Take deep breaths that fill the lower belly region rather than the upper chest. Focus on slow, deep breaths.
• Pursed lip breathing: Breathe in through the nose and out through the mouth. Purse your lips like you are blowing out a candle. 

Journaling and reflecting on your fear of driving

After a drive, it can be helpful to sit and reflect on the feelings you experienced while behind the wheel. This may involve journaling or silent reflection. It can be helpful to focus on events or actions that led to anxiety, as well as times when anxiety was particularly low or high. 

Grounding techniques 

Like deep breathing techniques, grounding techniques can be implemented before, during, or after driving. These techniques are designed to take a person’s focus away from anxiety symptoms and center them in the moment. A common grounding technique involves focusing on your five senses. This sensory grounding technique asks you to name five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. 

Preparing before you drive

Reducing anxiety while driving may start before you ever get into the car. Taking 10 to 15 minutes to prepare the mind and body before a drive can reduce anxiety behind the wheel. If you feel anxious, it may be helpful to do some deep breathing, meditation, and visualization techniques. 

Thoughtful preparation can reduce stress and prevent anxiety from escalating once you are on the road. Below are some other strategies to prepare and ground you before driving:

• Get enough rest: Fatigue can heighten anxiety and reduce a person’s ability to focus. Getting enough rest, especially before longer trips, can set the foundation for reduced stress. 
• Avoid stimulants: Drinks containing caffeine, like coffee and energy drinks, can increase heart rate and worsen physical anxiety symptoms. 
• Plan your route: Knowing where you are going can reduce fears associated with getting lost. It may be helpful to use a GPS or app with real-time traffic updates to preview your route. 
• Give yourself extra time: Building in a time cushion can reduce the stress of being late. It may be helpful to leave earlier than necessary so that you have time to pull over and regroup as needed. 
• Choose the best time to drive: If possible, choosing to drive during less busy times of day, such as early in the morning, can reduce anxiety related to traffic. 

Staying calm while driving

Even with preparation, anxiety can still occur once you are behind the wheel. Having tools to manage your emotions while driving may be key to staying calm and safe on the road. It may be helpful to plan out strategies for staying calm before leaving the house so that you have a technique ready should anxiety symptoms unexpectedly arise. 

It may be helpful to have different techniques available for different situations. Below are a few examples: 

• Use deep breathing techniques: Slow, intentional breathing can lower heart rate and stress levels. It may be important to practice this technique while stopped at a stoplight or pulled over if needed. 
• Try grounding exercises: Stopping to practice sensory grounding exercises can help a person regain focus and calm the mind and body. 
• Listen to calming audio: Calming music or a relaxing podcast may distract a person from anxious thoughts. 
• Use positive self-talk: Repeating positive affirmations, such as “I am safe,” or “I can pull over if I need to,” may replace panic with calmness and confidence. 
• Take breaks as needed: If you start to feel overwhelmed, safely pull over to a rest stop or parking lot to regroup. 

Long-term strategies for managing an anxiety disorder 

Driving anxiety may be part of a larger anxiety disorder. Mindfulness techniques, lifestyle changes, and professional support can be important aspects of treatment. Having a large tool kit of mindfulness practices, including deep breathing techniques, meditation strategies, and grounding practices, can prepare individuals to reduce anxiety as it arises. 

Key lifestyle changes to manage anxiety symptoms generally include exercising regularly, eating nutrient-rich foods, and getting enough quality sleep each night. Each of these elements has been shown to improve mental health and reduce stress and anxiety in the long term.

Connecting with a mental health professional

Another long-term anxiety reduction strategy may be to work with a mental health professional. However, it can be difficult for a person who fears driving to attend in-person therapy sessions at a brick-and-mortar office. Online therapy can provide mental health care from any location with a personal device and internet connection. 

Research suggests that online therapy is an effective way to reduce anxiety, and a therapist may use modalities like cognitive behavioral therapy (CBT) and exposure therapy to reduce stress or anxiety associated with driving. CBT is a type of talk therapy that focuses on identifying negative thought patterns, such as “If I drive, I will get into a car crash,” and focuses on reframing or restructuring them to reduce their impact.

Meanwhile, with exposure therapy, a person may be gradually exposed to situations that typically lead to fear or anxiety. A therapist may have a client engage in virtual reality driving, starting with short, stress-free trips and slowly adding in elements that tend to lead to anxiety. Over time, the therapist and client may transition to driving on the real road as the client becomes skilled at adapting to anxiety-inducing situations.