Signs of driving anxiety
- Racing heart, sweating, shaking or nausea before or while driving.
- Gripping the wheel tightly or tensing the whole body.
- Fear of losing control, crashing or causing an accident.
- Worry about having a panic attack while driving.
- Avoiding motorways, bridges, tunnels, night driving or busy roads.
- Taking long detours or only driving familiar routes.
- Relying on someone else to drive or always needing a passenger.
Common causes
- A past road traffic accident, as driver or passenger.
- A near miss or frightening experience.
- Panic attacks while driving.
- General anxiety or health anxiety.
- Lack of driving experience or a long break from driving.
- Fear of heights (bridges) or enclosed spaces (tunnels).
- Hearing about or seeing serious accidents.
How avoidance keeps fear going
Avoiding driving, or certain roads, brings immediate relief, but it teaches the brain that driving is dangerous. Over time, the list of avoided situations often grows. Safety behaviours, such as always driving in the slow lane, only driving with a passenger or gripping the wheel, can also maintain anxiety, because they prevent you from learning that you can cope. Treatment works by gradually reversing this cycle.
What the evidence shows
A review of driving fear and its treatment found that driving anxiety is common in the general population and in people who have been in crashes, and that exposure-based cognitive behavioural therapy, either in a real car or using virtual reality, reduces fear and avoidance. NICE guidance recommends CBT for panic disorder, which often underlies fear of driving. The NHS notes that phobias are among the most treatable mental health problems.
Build a gradual practice ladder
- Sit in the parked car with the engine running for a few minutes.
- Drive around a quiet car park or residential street.
- Drive a short familiar route at a quiet time.
- Gradually add busier roads, roundabouts and junctions.
- Try a short stretch of dual carriageway or motorway at a quiet time.
- Progress to longer drives, night driving, bridges or tunnels.
- Stay in each situation until anxiety reduces, and repeat several times before moving up.
Coping techniques while driving
- Slow breathing: breathe out for longer than you breathe in.
- Relax your grip and shoulders at traffic lights.
- Grounding: describe what you see and hear around you.
- Realistic self-talk: “This is anxiety. It is uncomfortable but not dangerous. It will pass.”
- Cool air and calm music can help.
- If needed, pull over safely, breathe, and continue when calmer.
- More techniques in how to stop a panic attack.
Motorways, bridges and tunnels
- Start with short stretches between two nearby junctions.
- Drive at quieter times, such as weekend mornings.
- Stay in the middle lane to avoid feeling trapped.
- For bridges, keep eyes on the road ahead and breathe steadily.
- For tunnels, remind yourself of their length and focus on the lights ahead.
- Consider an advanced driving course or refresher lessons to build confidence.
Therapy options
Cognitive behavioural therapy helps identify catastrophic thoughts, plan graded exposure and drop safety behaviours. Virtual reality exposure is offered in some clinics. If anxiety follows a crash and involves flashbacks, nightmares or intense distress, trauma-focused therapies such as trauma-focused CBT or EMDR may be recommended. Some driving instructors specialise in nervous drivers and can work alongside therapy.
Practical preparation
- Plan your route in advance and use satellite navigation.
- Leave plenty of time so you do not feel rushed.
- Make sure the car is comfortable and well maintained.
- Avoid caffeine before driving if it makes you jittery.
- Get enough sleep before longer journeys.
- Grounding techniques are covered in grounding techniques for anxiety.
Three common situations
- Avoiding driving since a minor crash: start with short, quiet drives and build up; seek therapy if fear persists.
- Panic attacks on the motorway: CBT for panic and graded motorway practice.
- Nervous new driver: extra lessons with a patient instructor and regular, short practice drives.
Anxiety as a passenger
Some people feel anxious as passengers rather than drivers, often because of a lack of control. Sitting in the front, watching the road, agreeing with the driver on a calm driving style and using breathing techniques can help. The same principles of gradual exposure apply: start with short trips with a trusted driver and build up. If being a passenger is linked to a past crash, trauma-focused therapy may help.
Key points to remember
- Driving anxiety is common and treatable.
- Avoidance and safety behaviours keep fear going.
- Gradual exposure is the most effective strategy.
- Seek therapy if fear follows a crash or panic attacks.
Questions about driving anxiety
These answers are general information and do not replace an examination or individual medical advice.
Is driving anxiety a phobia?
When fear is intense and leads to avoidance, it can be considered a specific phobia, sometimes called amaxophobia.
How do I get over driving anxiety?
Practise gradually, use breathing and grounding, reduce safety behaviours and consider CBT.
Is it safe to drive with anxiety?
Most anxious drivers drive safely. If you feel unable to concentrate or are having a panic attack, pull over safely.
Can driving anxiety go away on its own?
It can improve, but avoidance often makes it worse. Gradual practice helps most.
Why do I get anxious driving on motorways?
Higher speeds, fewer exits and feeling trapped often trigger anxiety, especially for people prone to panic.
Sources
- Fischer PW, et al. “Help! I’m afraid of driving!” Review of driving fear and its treatment. Cognit Ther Res. 2019
- NHS · Phobias
- NICE CG113 · Generalised anxiety disorder and panic disorder in adults: management
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.