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Anxiety & Driving

Driving anxiety in the car

Anxiety and Driving: Understanding the Fear of Panic Behind the Wheel

 

Driving can be a source of independence, but for some, it becomes a source of fear and anxiety. People who struggle with driving anxiety often fall into two categories:

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1. Confidence-Related Driving Anxiety: These individuals fear driving because they lack trust in their competence or confidence in their ability to control the car.

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2. Fear of Panic While Driving: The second and more common group fears the symptoms of anxiety itself. This article focuses on the second type, which is closely tied to panic attacks, agoraphobia, and the fear of losing control behind the wheel.

 

What Is Driving Anxiety?

 

For those who fear anxiety while driving, the act of driving isn’t the real problem. Instead, the fear lies in the possibility of anxiety becoming overwhelming. Common worries include:

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• What if I have a panic attack and lose control?

• What if I become overwhelmed, sweaty, or dizzy while driving?

• What if I have intrusive thoughts that distract me?

 

People with this type of anxiety often avoid certain driving situations, such as:

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• Motorways or freeways, where the inability to stop easily heightens anxiety.

• Heavy traffic or unfamiliar routes, which feel unpredictable and overwhelming.

• Long distances, where the fear of being far from safety exacerbates the worry.

 

I remember avoiding things like traffic lights, busy roads, and particularly motorway merging because I was afraid of panicking behind the wheel. But being compassionate with myself, I practiced driving little by little. Over time, I managed to rewire my brain, and now I can drive comfortably again.

 

Why Does Driving Anxiety Happen?

 

Driving anxiety often develops due to incidents unrelated to driving. For people with panic attacks, generalised anxiety, or agoraphobia, anxiety becomes a sensitised state. Agoraphobia involves avoiding situations or places where anxiety might feel unmanageable.

 

When not driving, individuals feel they have control over their symptoms. Behind the wheel, however, the situation feels different—there’s a fear of being trapped or unable to control the overwhelming sensations, such as:

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• Racing thoughts.

• Sensitivity to light or movement.

• Perspiring hands.

• Difficulty catching breath.

 

This sensitisation occurs because the amygdala (the brain’s threat response centre) has encoded a memory that anxiety itself is dangerous. As a result, avoidance behaviours develop, which reinforce the idea that driving is unsafe. Over time, this leads to a smaller, more restricted world.

 

How to Overcome Driving Anxiety

 

Overcoming driving anxiety requires willingness to feel anxious behind the wheel. While challenging, this approach rewires the amygdala, teaching it that anxiety is not dangerous and driving doesn’t pose a threat. This process is often supported by exposure therapy, a key component of third and fourth wave cognitive behavioural therapy (CBT).

 

Here’s how to begin:

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1. Reframe Your Fear of Anxiety:

Anxiety while driving isn’t dangerous—it’s your body’s natural response to a perceived threat. Reframing it as “my body overreacting to a situation” helps reduce its power.

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2. Practice Gradual Exposure:

Start small and build confidence over time. For example:

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• Begin by driving to the end of the street.

• Progress to slightly busier roads or routes with traffic lights.

• If motorways or freeways feel overwhelming, start by driving one junction in the slow lane.

Exposure teaches the amygdala that driving, even while anxious, is safe.

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3. Challenge the Fear of Losing Control:

At the core of most driving anxiety is the fear of losing control. Remind yourself that anxiety symptoms, while uncomfortable, don’t make you incapable. In fact, anxious drivers are often safer, as they are more aware of their surroundings and careful in their actions.

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4. Acknowledge and Accept Symptoms:

Practice being anxious behind the wheel without reacting to or resisting the sensations. Recognise that racing thoughts, sweating, and difficulty breathing are temporary and not harmful.

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5. Celebrate Small Wins:

Each time you drive, no matter how short the distance or simple the route, you’re building evidence for your brain that driving is manageable. Acknowledge these successes as significant steps forward.

 

Final Thoughts on Anxiety and Driving

 

Driving anxiety isn’t about the car—it’s about how anxiety shows up in a situation where control feels limited. Overcoming this type of anxiety involves confronting the fear of anxiety itself and challenging the belief that anxious sensations are dangerous.

 

By practicing gradual exposure, reframing how you perceive anxiety, and teaching the amygdala that driving is safe, you can rebuild your confidence behind the wheel.

 

If you’d like to hear more, tune in to our Disordered podcast episode on driving anxiety or check out Untangle Your Anxiety for more tips. With patience, practice, and self-compassion, driving can become less overwhelming and more empowering.

©2025 by School of Anxiety Limited

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