Therapist-Approved Ways to Manage Driving Anxiety

Learn about driving anxiety and how to manage it.

Learn more about our Clinical Review Process

For many people, the idea of getting behind the wheel of a car and driving can cause significant stress. It can be debilitating and limiting, leaving them to think things like, “Driving anxiety is ruining my life.” In some cases, it might come on suddenly, while other individuals might feel mild nervousness that grows into severe anxiety around driving.

There’s nothing embarrassing about experiencing driving anxiety. There are many potential causes, along with many possible coping techniques. So, do your anxiety levels peak in driving situations? If so, here’s what you need to know about driving anxiety.

Common symptoms of driving anxiety

Fear, anxious thoughts, and avoidance are all part of what makes driving anxiety feel so debilitating. Understanding the mental and physical symptoms can help you cope with this situational anxiety. According to Charlie Health Licensed Creative Arts Therapist Courtney Way, MA, LCAT, driving anxiety symptoms include:

• Excessive worry or panic about accidents 
• Intrusive images or thoughts
• Fear of losing control
• Dread
• Irritability
• Racing heart, sweating, dizziness, or muscle tensions
• Avoiding highways, bridges, or night driving
• Not driving at all

Charlie Health Group Facilitator Bree Williams, LPCA, says that some individuals might even feel some of these symptoms sitting in an unmoving car.

Some people might choose not to drive in the dark, only take the same routes, or drive by themselves, adds Way.

What causes driving anxiety?

There are a range of experiences that may contribute to driving anxiety. Potentially the most obvious one is a “traumatic or distressing event,” whether it be a car accident, near accident, or even viewing a car accident, says Way. She further notes that not feeling like they’re in control or how they learned to drive (including related environmental stressors) can influence it.

A person may also have increasing driving anxiety if they continually experience stressful driving conditions, says Williams. She adds that it can stem from feeling extra pressure, such as learning to drive in adulthood, or experiencing a panic attack while driving.

Mental health conditions, such as anxiety disorders, can also contribute to driving anxiety. According to Way and Williams, related mental and behavioral health conditions include:

• Generalized anxiety disorder (GAD)
• Panic disorder
• Post-traumatic stress disorder  (PTSD)
• Obsessive-compulsive disorder (OCD)
• Attention-deficit/hyperactivity disorder (ADHD)
• Social anxiety
• Depression
• Agoraphobia

“Some neurodivergent individuals also experience driving anxiety due to sensory overload, interoceptive sensitivity, or executive functioning challenges that increase driving-related stress,” says Williams.

PTSD and panic attacks connected to driving can occur due to a traumatic event. In these instances, “hypervigilance can show up behind the wheel — constantly scanning for danger, gripping the steering wheel tightly, and imagining impact even when the surroundings are safe. These aren’t personal failures; they’re how the nervous system protects itself after experiencing or anticipating harm,” says Williams.

How to cope with driving anxiety

If you’re wondering, “How to get over driving anxiety?” then look no further. Whether you have high or mild driving anxiety, there are plenty of ways to cope with the mental and physical symptoms. “Managing driving anxiety is about retraining both your nervous system and your confidence on the road,” says Williams.

A 2024 study from the Journal of Transportation Research looked at how many people seek help for driving anxiety, whether they think it can be beneficial, and what type of support they use. Researchers found that 55.3% had or were currently seeking help, and another 22.4% planned to. For those in the former category, the most common methods were seeking help from a relative or partner (34.4%), seeing a psychologist (23.3%), and taking medication (18.5%). Notably, those who were going to seek help most commonly planned to attend training at a driving school specializing in driver anxiety (18.5%).

The study also found that the trigger for their driving anxiety impacted how likely a person was to seek help. Individuals living with general anxiety or who experienced panic attacks were the most likely to have sought support,at 78% and 74%, respectively. Here are some of the ways you can cope with mild or severe driving anxiety.

1. Gradual exposure

Like any stress or fear, avoidance of driving situations is only a temporary fix, while actually strengthening anxiety symptoms in the long run, says Way.

Williams recommends that individuals gradually expose themselves to it through quick and low-stress drives and work their way up. They can remind themselves of their driving skills and slowly diminish the intense fear around it.

2. Grounding practices

Anxious thoughts, whether around driving or otherwise, can lessen with the help of grounding practices. These techniques might focus on breathing, such as box breathing or 4-7-8 breathing, says Williams. Other options include grounding themselves, such as focusing on the sensation of their hands on the steering wheel or other things happening in the moment. “You can also try practical supports like having calm music, using a GPS with voice prompts, or leaving with extra time so you don’t feel rushed,” adds Williams.

3. Therapy

Attending therapy can help an individual retrain their brain “from ‘danger’ to ‘capable,’ especially if trauma or panic attacks are involved,”  says Williams. She recommends modalities such as cognitive behavioral therapy and exposure-based therapy.  

“Driving anxiety is often misunderstood because it’s so deeply tied to independence and expectation — especially in American culture, where driving equals freedom,” says Williams. “If you’re struggling, you’re not weak, irresponsible, or ‘overreacting.’ You’re responding to a nervous system that learned to survive.”

Way seconds that: “Progress isn’t linear, and approaching this with compassion and patience, while emphasizing safety is important.”minutes if you really want to, but you might find you have the momentum to keep going.

How Charlie Health can help

If you or a loved one are struggling with anxiety, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including generalized anxiety disorder, panic disorder, social anxiety, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.