Overcoming driving anxiety

For many people driving is a rite of passage, symbolising freedom and independence.
However, for others, just the idea of driving can evoke dread, stress, and even panic.

Whether you’re prone to catastrophizing or your fear comes from just the thought of being
behind the wheel, the feelings associated with driving are real and can significantly impact
the daily lives of people suffering from driving anxiety.

If you find yourself anxious at the thought of driving, you are not alone. Driving anxiety
affects nearly half of British drivers, from new drivers to experienced drivers who have lost
confidence due to past experiences. In this blog, we will explore common causes of driving
anxiety and share tips to help you manage and eventually overcome these fears.

What is driving anxiety?

Driving anxiety is a form of phobia – an intense, often irrational fear of certain situations.
Despite it being described as ‘irrational’, this doesn’t stop it from being any less valid for
those who suffer from it.

Although not classified as an official disorder, people experiencing it may feel significant
stress or fear of driving, sometimes to the point of avoidance. Terms often used to describe
these conditions include amaxophobia (fear of being in a vehicle) and vehophobia (fear of
driving).

Fear of driving can manifest in specific ways such as:

• Driving at high speeds
• Losing control of your vehicle
• Learning to drive
• Driving alone, especially at night
• Being in traffic jams or in adverse weather conditions

Causes of driving anxiety

Driving anxiety can arise from various triggers, including previous negative experiences,
travel fears, or a general anxiety disorder. Here are some of the most common factors:

1. Past traumatic experiences: Being involved in or witnessing accidents can create a
   lasting fear of driving. Even minor incidents, like navigating through a bad storm, can
   still cause trauma
2. Fear of authority or breaking the rules: Some individuals are extremely afraid of
   authority figures, like police officers, fearing they will make mistakes on the road
3. Claustrophobia: A fear of confined spaces can be transferred to driving, particularly
   when stuck in traffic
4. Fear of losing control: Physical symptoms such as a racing heartbeat or sweaty
   palms and mental symptoms like self-doubt can create the impression that a driver
   will lose control, resulting in heightened stress levels behind the wheel
5. Pre-existing anxiety disorders: General anxiety disorder can also play a significant
   role in driving anxiety. People suffering from anxiety will often experience worry and
   fear that can translate to driving situations.

What are the symptoms of driving phobia?

The symptoms of driving anxiety may vary and can often resemble those of panic attacks,
including:

• Confusion and dizziness
• Racing heart and sweaty palms
• Shortness of breath
• Disorientation
• Avoidance of driving situations altogether

How to manage driving anxiety

While not every case of driving anxiety can be cured, certain strategies can help ease
anxiety and make driving a more manageable, perhaps enjoyable activity.

1. Cognitive Behavioural Therapy (CBT): CBT has proven effective in identifying
   negative thought patterns and restructuring them. Working with a therapist,
   individuals can gradually shift their responses to driving-related triggers
2. Stress management and self-care: Reducing caffeine, eating balanced meals, and
   engaging in mindfulness practices like meditation can help with anxiety
3. Incorporate physical exercise into your routine: Exercising regularly is a powerful
   stress reliever. Exercise can increase levels of neurotransmitters like serotonin and
   norepinephrine, which are associated with mood regulation. Basically, incorporating
   exercise into your daily routine can gradually make you feel more balanced, both
   inside and outside the car
4. Practise in-car focus techniques: Minimise distractions by silencing phones and
   adjusting driving speeds to a comfortable level. Staying fully present can help prevent
   anxiety from spiralling.
5. Consider driving with a companion: If driving alone triggers anxiety, travel with
   someone you trust. Or try joining lift schemes, which allows you to gain confidence in
   a low-pressure environment
6. Seek for a specialised driving instructor: Finding an instructor who specialises in
   driving anxiety can make a huge difference. There are instructors trained to
   understand the challenges of anxious drivers and tailor their lessons to address
   specific fears and build confidence. They may also introduce techniques to help you
   stay calm, and exposure exercises to stressful driving scenarios

You may want to try one of these or a combination of a couple, the choice will be personal.
Everyone is different and finding what works for you is all that matters.

Extra tips for motorway anxiety

For new drivers or those intimidated by fast-paced roads, driving with a certified instructor
can help. UK drivers, for example, can take motorway lessons as learners to gain
experience before their test.

Refresher courses are also a valuable option for people returning to driving after a break.
These sessions boost confidence and familiarise drivers with any road rule changes.

Anxiety and driving: What you need to know

If you are dealing with anxiety that impacts your driving, it’s important to know the guidelines
around informing the DVLA. Driving anxiety can affect both your safety and the safety of
others, and legally, you are required to report certain conditions that may impair your ability
to drive safely.

Failing to inform the DVLA about a medical condition that impacts your driving could lead to
a fine up to £1,000, but luckily, it’s fairly easy to do.

If you are uncertain whether your anxiety qualifies, your best move is to consult a doctor.
They can help you understand if your symptoms are likely to affect your driving skills and
whether you need to report them. It is completely normal to feel a bit nervous when you are
new to driving, but if your anxiety feels overwhelming, consider spending extra time
practising with a qualified and trusted instructor.

If you choose to practise with a qualified instructor, make sure you are covered with learner driver insurance. At Adrian Flux, we offer flexible learner driver insurance from just 65p a day. Cut costs by calling 0800 369 8590.