How do I cope with driving anxiety?
Face it in small steps, starting with easy drives. Skipping the car feels safer, but the NHS says avoiding things might make anxiety worse. And you only need to tell the DVLA in one case.
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How do I cope with driving anxiety?
Drive a little, often, and make each drive a bit harder than the last. The NHS says slowly facing up to a situation might help.
Avoiding the car feels like the safe choice. But the NHS says avoiding situations, or leaning on habits you think keep you safe, might actually make anxiety worse.
Think of getting into a cold sea. Wade in bit by bit and you get used to it. Run back to your towel every time and it stays freezing.
A fear ladder for driving: climb one step at a time
- 1
Sit in the car
Parked at home with the engine on, until you feel calmer.
- 2
Quiet roads
A short route you know, at a quiet time of day.
- 3
Busier roads
The same route at a busier time, then a new one.
- 4
Your hard drive
The road you avoid, such as a motorway, with a calm person beside you.
Sources: NHS Every Mind Matters; Kaussner 2020
These steps are an example. Build your own list, from the drive you fear least to the one you fear most. In one study, each person’s practice drives were built around their own list like this.
Pick your bottom step and do it this week.
Why am I scared of driving?
You don’t need to have had a crash. A study looked at 190 people with a fear of driving. Fear was about as strong in those who had never crashed as in those who had.
| Fear | What it can sound like |
|---|---|
| Fear of danger | Expecting something bad to happen, like a crash. |
| Fear of the anxiety and hard drives | Expecting to panic or feel awful, and dreading unpleasant drives. |
Source: Taylor 2000
The researchers say both kinds are worth looking at, so tell a therapist which fits you.
After a crash, fear of travel is common. An Oxford study followed 188 people hurt on the road for a year. A phobia (a strong, lasting fear) of travelling as a driver or passenger was more common than PTSD, which affected 1 in 10.
PTSD is a condition caused by very frightening events. Does the crash come back in flashbacks or nightmares? Tell a GP.
What to do if you panic while driving
Panic attacks are frightening, but the NHS says they’re not dangerous. Most last 5 to 20 minutes.
Five steps if panic hits at the wheel
- When it’s safe, pull over and stop the car.
- Breathe in through your nose and out through your mouth, counting to 5 each way.
- Remind yourself the attack will pass and is not life threatening.
- Focus on positive, peaceful and relaxing images.
- Drive on only once you feel calm enough to drive safely.
Sources: NHS: panic disorder; NHS: breathing exercises
Practise the breathing on calm days too, for at least 5 minutes. You may not reach 5 at first. The NHS says it works best as part of your daily routine.
Skip coffee and energy drinks before a drive. The NHS says sugary food and drinks, caffeine and alcohol can all make attacks worse. See when to stop caffeine.
The same signs can come from other conditions, so mention them to a GP. More in panic attack symptoms.
Do I need to tell the DVLA?
That one case: you must tell the DVLA if you’re diagnosed with anxiety and it affects your ability to drive safely. Both have to be true. The same rule applies to PTSD.
| Your situation | What to do |
|---|---|
| Diagnosed with anxiety, and it affects your ability to drive safely | Tell the DVLA. For a car or motorbike, report online or use form M1. |
| Your driving is not affected by anxiety | You do not need to tell the DVLA. |
| Not sure | Ask your doctor. |
| Bus, coach or lorry licence | Use form M1V if you need to tell them. |
Source: GOV.UK: anxiety and driving
Not telling them when you should can mean a fine of up to £1,000. You may be prosecuted if you’re in an accident as a result.
Worried fear makes you unsafe? In an on-road test of 100 women, those with a fear of driving made more mistakes, but the same kinds as other drivers.
The researchers say a skills check may help some people. A refresher lesson with a driving instructor is one way to get one.
What treatment helps a driving phobia?
A phobia is an anxiety condition usually caused by a thing or situation. The NHS lists talking therapies such as CBT first among treatments.
CBT stands for cognitive behavioural therapy. A therapist talks through how you react and what you think, and teaches you ways to stay calm.
How to get help on the NHS
- 1
Refer yourself
In England, from 18 (16 in some areas), go straight to NHS talking therapies.
- 2
Or see a GP
They ask about your symptoms and can refer you.
- 3
Talking therapy
Such as CBT. After a crash, trauma therapy or EMDR may be offered.
- 4
Medicine, if needed
Such as an antidepressant, which can take 2 to 4 weeks to start working.
Sources: NHS: phobias; NHS: PTSD; NHS: panic disorder
EMDR uses eye movements to help process frightening memories. Never stop or change a prescribed medicine without your prescriber.
Virtual reality is being tested. In a small early study, 14 people with a driving phobia practised in a driving simulator. Afterwards, all managed drives they used to avoid.
But a review found the studies so far are small and low quality. Start with NHS talking therapy.
Dread the night before a drive? See anticipatory anxiety and natural remedies for anxiety.
When to speak to a GP
Book an appointment if:
- You think you have a phobia and the symptoms are affecting your life.
- You’ve been having symptoms of panic disorder, such as regular, sudden panic attacks.
- You think you have symptoms of PTSD, such as flashbacks or nightmares after a crash.
- Anxiety is affecting your daily life. You can also contact NHS 111.
- You’re not sure whether anxiety affects your ability to drive safely. Ask your doctor.
Need urgent help for your mental health? Call 111 or ask for an urgent GP appointment. Samaritans are on 116 123.
Call 999 or go to A&E if someone’s life is at risk, or you feel you can’t keep yourself or someone else safe. Don’t drive yourself to A&E.