If your palms sweat at the sight of a busy roundabout, you’re not alone. This guide explains what driving anxiety is, why it happens, and practical steps you can take to build your confidence behind the wheel.
What is driving anxiety?
Driving anxiety can be more than feeling a bit nervous before a journey. It’s a real and sometimes overwhelming fear linked to driving. For some, it’s a general unease whenever they’re behind the wheel. For others, it’s tied to specific situations, like:
- Motorway driving
- Driving at night
- Heavy rain, snow, or fog
- Travelling alone
- Navigating unfamiliar areas
- Being stuck in traffic
- Passing large vehicles
- Crossing bridges or tunnels
The symptoms can be physical, like a racing heart, sweaty palms, or tense muscles. Or you might feel distracted, panicked, or trapped.
It’s common and nothing to be embarrassed about. In fact, surveys have found more than a third of UK motorists report feeling anxious behind the wheel. Almost half of those said it affects their ability to drive.
If anxiety is affecting your ability to drive safely, you should seek professional help. If it’s severe enough to impact your driving, make sure you notify the DVLA via GOV.UK. It's not worth forcing yourself to drive if it means putting yourself or others at risk by being on the road.
What causes driving anxiety?
There’s no one-size-fits-all reason, but here are some of the common causes:
- Past accidents or near misses – the memory can stick, making even familiar routes feel stressful.
- Fear of losing control – worrying about making a mistake or reacting too slowly.
- Driving after a long break – a bit like returning to the gym after months off but worse. Returning to driving after a long period can make you feel out of practice.
- Specific fears – breaking down, getting lost, bad weather.
- Health or vision changes – making you feel less safe on the road.
- Mental health conditions – like generalised anxiety disorder or panic disorder.
What are the symptoms of driver anxiety?
Some drivers may have always experienced some degree of anxiety. For others, symptoms can sneak up on you all of a sudden without warning.
Physical signs
- Sweaty palms
- Shaky hands or legs
- Racing heartbeat
- Shortness of breath
- Tense shoulders and neck
- Nausea or dizziness
Mental signs
- Feeling trapped or unable to escape
- Trouble focusing on the road
- A constant “what if?” loop in your head
- The urge to avoid driving altogether
It's common to feel mild anxiety without it impacting your ability to drive safely. If the anxiety gets to a level where you may be putting yourself or others on the road at risk, don't drive and seek help.
How to overcome driving anxiety
Confidence isn’t built overnight; it takes time, so focus on bite-sized journeys. The aim isn’t to become fearless, it’s to get your brain out of ‘danger mode’ and into ‘I’ve got this’ mode.
- Start with short, familiar routes you could almost drive with your eyes shut (please don’t).
- Keep practicing – even if it’s just a 5-minute drive to shop.
- Plan your route in advance, so you know the turns and stops.
- Learn a couple of tricks to help keep yourself calm, like box breathing.
- Book a refresher lesson if you need a friendly co-pilot in the passenger seat. Or take a journey with a trusted, calm and experienced family member.
How to overcome motorway anxiety
Driving on motorways can be overwhelming with fast lanes, slip roads, and big lorries. Here’s how to prep for your motorway journey:
- Go at quieter times of day.
- Stick to the left lane until you feel ready to overtake.
- Practice joining and leaving when traffic’s light.
- Gradually increase your motorway time instead of putting yourself through the long M6 stretch straightaway.
If you’ve just passed your test, it might be worth considering Pass Plus or a motorway session with an instructor
How to cope with driving in bad weather
Driving in wind, rain, snow, ice and fog can make your driving anxiety feel even worse. Here's how to make driving in bad weather less stressful:
- Slowing down and giving extra space to the car ahead.
- Checking your wipers, lights, and tyres before you leave.
- Avoiding unnecessary trips during extreme weather warnings.
- Research how to handle aquaplaning so you feel prepared.
Dealing with driving fear after an accident or a near miss
Even if no one was hurt, the after-effects of an accident or near miss can stay with you. Here are some tips on how to rebuild your confidence:
- Start small. Do short, quiet drives to get used to being behind the wheel again.
- Bring a trusted friend along for support.
- Consider therapy or talk to someone about how you're feeling if the fear's sticking around.
When to seek professional help for driving anxiety
If your anxiety means you’re avoiding driving completely, or it’s affecting daily life, it’s time to get some extra help. That could be:
- A driving instructor experienced in working with nervous drivers.
- A therapist who specialises in anxiety or phobias.
- Your GP, who can point you to local support.
Dealing with driving anxiety can be tough, and if it's causing you to avoid your car, it might be time to get some help. It's not just about feeling better, but also about the financial side of things, like paying for car insurance on a car you're not driving
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