How to Spot Signs, Manage Driving Anxiety

Editor's note: The following article was submitted to PCT by Gervelis Law Firm on knowing the signs, and how to get over driving anxiety.

If you have driving anxiety, that doesn’t mean you’ve done something wrong or that your concerns are completely unfounded. After all, feeling anxious about any activity with such high stakes is understandable.

Driving can be particularly anxiety-inducing in big cities where heavy, chaotic traffic patterns are the norm, compared to the emptier roads of rural areas. However, these feelings don’t have to control your life. The right tools and resources can be key to how to get over driving anxiety.

Driving anxiety is a mental health condition involving extreme feelings of nervousness, fear, or panic around driving. Drivers of all backgrounds and experience levels can suffer from driving anxiety.

Car accident reports make it clear that driving can be a particularly dangerous activity, and it’s good for all drivers to have a certain degree of caution on the road. However, driving anxiety may cause people to focus too much on the risks. This can inhibit their ability to operate a car confidently or even stop them from driving entirely.

Each individual may experience driving anxiety in different ways. For example, one person with driving anxiety may be comfortable driving on residential streets but feel anxious driving on highways. Another person may be unable to get into a car altogether. Many people with driving anxiety avoid driving whenever possible or experience distressing symptoms behind the wheel.

Driving anxiety can significantly affect a person’s quality of life. They may have trouble holding a job, attending social gatherings, getting to appointments on time, or fulfilling family responsibilities.

The symptoms of driving anxiety resemble those of other forms of anxiety. People may experience any combination of the following symptoms before, during, or immediately after a drive:

- Overwhelming feelings of fear
- Sweating
- Racing heart
- Trembling
- Nausea or vomiting
- Rapid breathing, or hyperventilation
- Trouble sleeping
- Feeling weak
- Trouble concentrating
- Avoidance of driving or getting into a vehicle

These symptoms can worsen over time, especially with avoidance. When someone avoids driving due to anxiety, their avoidance reinforces the fear and makes it more challenging to overcome.

Some driving actions are particularly likely to trigger driving anxiety, including:

Merging onto the Highway: Merging into traffic on a busy highway requires quick decision-making and coordination at high speeds. This can be overwhelming for some drivers.

Backing Up: Reversing out of driveways or parking spaces can be tricky, particularly given the uncertainty about who might be approaching out of sight. Less confident drivers may experience anxiety in these situations.

Switching Lanes and Passing Vehicles: When changing lanes on highways or city streets, drivers must carefully scan their surroundings and weave their way through unpredictable traffic. Drivers may fear missing a critical blind spot or face anxiety when other drivers don’t make space for them to switch lanes.

U-turns: Making U-turns requires good timing and confidence in the vehicle’s maneuverability. For some drivers, this maneuver causes them to fear miscalculating an oncoming vehicle’s speed or not moving quickly enough and getting into a car accident.

Unprotected Left Turns: Making a left turn through an intersection without a green arrow can trigger anxiety in many drivers. The driver must gauge the timing of approaching vehicles and move decisively when traffic clears. The pressure of holding up a line of cars behind them can add to the anxiety.

How To Get Over Driving Anxiety

Take some time for self-reflection. Consider whether you have a history of anxiety in other situations or if something specific triggered your driving anxiety. Maybe you witnessed a car accident as a child or are struggling with confidence on the road. Identifying the root cause of your driving anxiety can help you create an effective action plan for managing it.

Therapy may be helpful if your driving anxiety is affecting your quality of life. Your therapist can help you determine what may be causing your anxiety and equip you with healthy coping strategies.

Cognitive-behavioral therapy is common to treat driving anxiety. It aims to change the negative thought patterns and behaviors that often fuel anxiety.

You may benefit from medication in addition to therapy if your driving anxiety is severe. Your doctor can prescribe anti-anxiety medication to help you manage your symptoms.

Consider taking a professional driving course if low confidence is causing your anxiety. The instructors can teach you how to safely handle a variety of challenging driving scenarios, such as dealing with aggressive drivers. They can also point out any risky driving habits they observe so you can eliminate them. Even if you’re an experienced driver, this can boost your confidence by refreshing your memory and positively reinforcing your abilities.

Because avoiding scary situations can worsen driving anxiety, it’s essential to face your fears. Try to gradually expose yourself to the situations you’re anxious about. Set small goals and reward yourself for achieving them, then slowly increase the difficulty level.