Scared of driving - how to overcome driving fear

Whether it’s fear of failing a test, apprehension about motorway driving, anxiety over returning to the roads after years out, or a genuine phobia – there’s plenty of reasons people are scared of getting behind the wheel.

Sound familiar? You’re not alone. In this driving advice guide, we set out some of the most common driving fears and where possible, try to allay them with practical advice.

While it doesn’t have a specific name, the emotions tied to a fear of driving are extremely common and can manifest themselves in both mild and more severe symptoms.

For some, it can be a fear of very specific situations, such as:

• driving at motorway speeds
• suffering a loss of control
• learning to drive
• driving alone
• driving at night
• being trapped in a traffic jam
• driving over a bridge or through a tunnel
• driving in adverse weather conditions
• driving in unfamiliar areas
• driving alongside larger vehicles

Fear and anxiety can be caused by a variety of different life experiences and situations.

The impact of anxiety can also vary from person to person, which means the experience if something that’s very person.

According to the NHS, possible causes of anxiety include:

• Personal upbringing
• Environment
• Things that happen to us
• Personal temperament

The symptoms of driving anxiety can affect your body and mind. You may get a headache or start to feel upset

Common symptoms of driving anxiety can include:

• Confusion
• Tiredness
• Pins and needles (tingling sensation) in hands and feet
• Dizziness
• Stomach ache
• Headache
• Muscle pain
• Heart palpitations
• Sweaty palms
• Perspiring
• Disorientation
• Shortness of breath
• Dry mouth

If you are unsure if any of these symptoms are related to driving anxiety or have any concerns about your health, speak to a health professional or your local GP. 

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While not all cases are necessarily ‘curable’, there are at least some practical steps you can take which, over time, may help to ease the tensions you associate with driving.

“Much of what worries us on the road is the fear of the unknown, whether it be a route we’re not used to taking, delays or vehicle reliability. A key method to manage driving anxiety is to prepare for all of this," says IAM RoadSmart Chief Examiner, Richard Gladman 

"Plan your journey before you go, think about alternative routes if a road closes, set your sat-nav and know where you can stop for a break. As well as preparing your car to reduce the chances of a breakdown, get to know all the technology on your vehicle to make the journey as stress-free as possible.

"The more familiar we are with our vehicles and our journeys, the less chance of stress manifesting itself. For those that lack overall confidence behind the wheel, there are many courses available to help with this.”

Tips to avoid driving anxiety:

Face your fears gradually - slowly facing situations that make you anxious may eventually help to make it feel OK, according to NHS guidance. Avoiding situations or relying on habits that make you feel safe may actually make your anxiety worse. 

Avoid caffeine and empty stomachs – cutting back your caffeinated drink intake can have a positive effect on anxiety. As a known trigger, if you get anxious the best course of action is to cut it out altogether. Never attempt to head out in your vehicle without having eaten something first, and never drive while sleep deprived.

Keep a diary - keeping a diary of what you are doing and how you feel at different times after driving may help you understand why you’re anxious. This may also help identify ways to manage or get rid of anxiety behind the wheel.

Change your focus - Breathing exercises and meditation can help to calm anxiety and reduce tension. Try these NHS-recommended relaxation exercises

In-car focus – when you are being the wheel, do everything you can to not let your worries or concerns distract you. Keep your mobile phone safely out of sight for starters, and reduce your speed if you find that helps – the faster you drive, the more information you’ll need to process.

If your fear of driving relates specifically to using motorways, fast dual carriageways or other high-speed scenarios, there is help at hand.

It’s extremely normal to feel apprehensive about heading out onto motorways and their 70mph speed limits, especially as there’s currently no requirement to navigate them during your driving lessons or test.

Providing you’re accompanied by an approved instructor it’s possible to get a taste for motorways in England, Scotland and Wales as a learner.

You still won’t be assessed on your motorway driving skills in a driving test, but many learners find it helps with their overall ability and confidence behind the wheel.

Other courses like Pass Plus remain a popular option for drivers who have already passed their test but want to get some accompanied experience on the UK’s major roads before setting off alone.

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It’s extremely normal for senior drivers – or those who haven’t been on the roads for many years – to have fears about staying in, or returning to the driver’s seat.

If your confidence needs a boost, even the most previously self-assured driver could benefit from an occasional refresher course. Not only will they keep you up to date with any changes that may have passed you by, they might just reinvigorate that love for driving you once had.

It’s also surprisingly easy to fall into bad habits or forget some of the key learnings from first time around, so setting aside a few hours with an approved instructor can be the best way to brush up.

Refresher courses aren’t assessed, so there’s no need to worry about passing or failing, and are many options around, including that of the Institute of Advanced Motorists.

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It’s important to remember that if your apprehensions and anxieties about driving prove too much – don’t force it.

You’ll just end up causing unnecessary stress for yourself, and danger for other road users.

If you’re genuinely struggling with the idea, there’s nothing wrong with calling time on it, looking into other options that will better suit you, and making life less of a complication.

Get rewarded for driving safely

If you’re an anxious driver, it’s likely you’re more cautious too. Careful, safe drivers can get rewarded with lower premiums by taking out a black box car insurance policy once they’ve passed their test.

Black box car insurance monitors the how you drive and uses the information collected from the ‘black box’ in your car to assess the risk you pose. The safer you’re deemed to drive, the lower the risk and the premiums.