Driving is a fact of life for many people, but it can also be a source of anxiety. If you experience fear or discomfort while driving, you’re not alone. Driving anxiety is common and treatable, but it can also limit your freedom and affect your daily life.
The key to managing driving anxiety is to understand what triggers it and learn strategies to cope with it. By identifying your triggers and implementing coping mechanisms, you can learn how to stop anxiety when driving.
This article provides actionable tips and strategies for managing and overcoming driving anxiety.
What is driving anxiety?
Driving anxiety is an intense fear or distress you feel when you’re driving or even just riding in a car. It can show up as physical symptoms, like sweating, a pounding heart, and headaches. It can also lead to behavioral changes, like avoiding driving altogether.
You’re not alone if you experience driving anxiety. As many as 66% of Americans report dealing with it at some point.
Driving anxiety can take different forms:
- Situational driving anxiety might involve fear of driving in specific situations, like at night or over bridges.
- Trauma-induced anxiety can result from past car accidents.
- Anxiety related to underlying mental health conditions can also make driving more difficult.
What Causes Driving Anxiety?
Lots of things can trigger anxiety while driving. These are some of the more common causes:
- Prior accidents: If you’ve been in a car accident, or even witnessed one, the memory can stick with you and trigger anxiety.
- Fear of accidents or death: The potential for serious accidents can be a major source of anxiety for some drivers.
- Driving alone or in unfamiliar places: Feeling isolated or unsure of your surroundings can amplify anxiety.
- Fear of losing control: Some people worry about losing control of the vehicle or their own reactions while driving.
- Vision problems: Poor vision can lead to uncertainty and anxiety behind the wheel.
- Underlying mental health conditions: Generalized Anxiety Disorder (GAD), Panic Disorder, and Agoraphobia can all contribute to driving anxiety.
Immediate strategies for managing anxiety while driving
If you’re feeling anxious while driving, here are some techniques you can use right away.
Relaxation Techniques
Deep breathing exercises, similar to using a grounding script, can calm your nervous system. One approach is diaphragmatic breathing. Breathe slowly and deeply from your abdomen.
Progressive muscle relaxation can also help. Tense and release different muscle groups to lower your overall tension.
Cognitive Techniques
Try to stay focused on the present moment. It can be easy to get caught up in negative “what if” thoughts, but it’s important to bring yourself back to reality.
Challenge negative thoughts and try to think more realistically. Avoid thinking in absolutes, like, “I always panic on the highway.” Instead, try to reframe those negative thoughts.
Creating a Sense of Safety
Planning your route in advance can ease your anxiety. When you know where you’re going, it can make you feel more in control.
You might also want to prepare a “safety sack” with items that comfort you, such as doTERRA Serenity Stick, calming music, or aromatherapy oils.
- calming music
- aromatherapy oils
- a stress ball
Long-term strategies for overcoming driving anxiety
If you want to get over your driving anxiety for good, you’ll need long-term strategies and consistent effort.
Gradual exposure therapy
Exposure therapy can help you get back to driving in a way that feels safe and manageable. You can start with short drives in familiar places that don’t cause you too much stress. As you become more comfortable, you can slowly increase the length and difficulty of your drives.
You can also practice driving in environments that are more controlled, such as an empty parking lot or with a driving instructor.
Visualization and affirmations
Visualization and affirmations can help boost your confidence and reduce anxiety.
With visualization, you can picture yourself driving successfully. Imagine yourself staying calm and confident, even when you face challenging situations on the road.
With affirmations, you repeat positive statements about your driving abilities. You might tell yourself, “I am a safe and capable driver,” or “I can handle any situation that comes up.”
Lifestyle adjustments
You can also reduce your overall anxiety and stress with some simple lifestyle changes.
Try to get regular exercise, which can help you manage your anxiety and improve your mood. Make sure you’re getting enough sleep, since sleep deprivation can make anxiety worse. It’s also a good idea to limit your intake of caffeine and alcohol, since these substances can trigger anxiety symptoms in some people.
When to seek professional help
Driving anxiety can be debilitating. If you’re avoiding driving, or if anxiety is significantly affecting your quality of life, it’s time to seek professional help.
You might also consider seeing a professional if you’ve tried self-help strategies and they haven’t been effective.
Who can help?
The first stop for many people is a therapist or counselor specializing in anxiety disorders. These professionals can help you understand the root of your anxiety and develop coping mechanisms.
Occupational therapists (OTs) can also be helpful. OTs can work with you on driving desensitization, creating a step-by-step plan to get you back behind the wheel.
What types of therapy are used?
Cognitive Behavioral Therapy (CBT) is a common approach. CBT helps you identify and change negative thought patterns and behaviors related to driving.
Exposure therapy gradually exposes you to feared driving situations in a safe and controlled manner. This can help you build confidence and reduce anxiety.
Virtual reality exposure therapy (VRET) is another option. VRET uses virtual reality to simulate driving scenarios, providing a safe and controlled environment to confront your fears.
Frequently Asked Questions
How to be less nervous driving
Reducing driving-related anxiety involves a multi-pronged approach. Start by identifying your specific triggers – is it highway driving, rush hour, or certain weather conditions? Once identified, practice relaxation techniques like deep breathing or progressive muscle relaxation before you even get behind the wheel. Plan your routes ahead of time to minimize surprises and potential stressors. Consider practicing in less challenging environments, like quiet streets or empty parking lots, to build confidence. During your drive, maintain a comfortable temperature, listen to calming music or podcasts, and take breaks when needed. Remember to focus on what you can control – your speed, lane positioning, and following distance. If anxiety persists, consider consulting a therapist specializing in anxiety disorders or phobias; they can provide tailored strategies like cognitive behavioral therapy (CBT) or exposure therapy to help manage your fear.
Why do I get anxiety when driving
Driving anxiety can stem from a variety of factors. For some, it’s rooted in a past car accident or traumatic experience, leading to a fear of re-experiencing that trauma. Others may have a general anxiety disorder that manifests while driving due to the perceived lack of control and potential for danger. The sensory overload of driving – traffic, noise, road signs – can also trigger anxiety in individuals prone to overstimulation. Furthermore, performance anxiety, or the fear of making a mistake or causing an accident, can contribute to driving-related nervousness. Finally, medical conditions or medications can sometimes exacerbate anxiety symptoms, including those experienced while driving. Identifying the underlying cause of your anxiety is the first step toward finding effective coping strategies.
Key takeaways
Driving anxiety can feel overwhelming, but it’s important to remember that it is manageable, and you can find relief now. With the right strategies, support, and a bit of practice, you can absolutely get it under control.
Be patient with yourself. There will be good days and bad days, and that’s perfectly normal. Show yourself some compassion and remember that overcoming anxiety takes time.
Take the first step — and then the next one. You deserve to feel free and confident behind the wheel. By proactively addressing your driving anxiety, you can reclaim your freedom and get back on the road to enjoying life.