How to manage driving anxiety

From breathing exercises to smart prep habits, these strategies can help you feel more at ease before and during your drive.

There’s no shortage of things to watch out for on the road – the speed limits, traffic, GPS direction and the driver behind you who’s a little too close. But sometimes, it’s what’s happening internally that can be the hardest to manage.

Driving anxiety can creep in slowly or appear suddenly, and it doesn’t mean you’re a bad or unsafe driver. It means your brain is in self-protect mode. But with the right tools, you can help calm it down.

This guide offers practical techniques to help you feel more at ease behind the wheel.

Understand your personal triggers

Everyone’s driving anxiety looks a little different. For some, it’s tunnels or high bridges. For others, it’s driving next to large trucks, in heavy rain or on highways.

Understanding your fear of driving starts with identifying what makes you feel unsettled. Keep a note (either mentally or written) of what makes you feel anxious on the road. It might help you prepare better or avoid high-pressure routes until you feel more in control.

Breathe before you begin

If you’re feeling anxious before starting the car, taking a few slow, deep breaths can help regulate your nervous system and steady your mindset. You don’t need to spend 10 minutes meditating – just take a moment to pause, settle and centre yourself.

Try this:

Breathe in for four counts, hold for four, breathe out for four. Repeat a few times. It’s a simple box breathing

technique that can lower your heart rate and calm pre-drive nerves.

Map your route, reduce the pressure

If you’re running late or unsure where you are going, unfamiliar roads can trigger anxiety. Take a few minutes to plan your trip in advance.

Look for quieter times to travel, avoid complex intersections if possible, and ensure your GPS’s voice directions are on so you can keep your focus on the road. Knowing what to expect makes it easier to stay calm and in control.

Create a calming driving environment

A cluttered car can amplify stress. Take a few minutes each week to tidy your car, remove distractions and create a peaceful space.

Music or podcasts can also make a big difference. Choose sounds that keep you relaxed and avoid anything too intense or fast-paced.

Check your posture and grip

Without realising it, anxiety often shows up in the body

. Are your shoulders tense? Are you gripping the wheel too tightly? Feeling sweaty?

Before you start driving, take a moment to reset your body. Relax your shoulders, loosen your hands and unclench your jaw. Small physical changes can send powerful signals of calm to your brain.

Practice tricky situations in low-stress settings

If certain driving tasks cause you stress – like merging, parking or navigating roundabouts – try practising in quieter conditions first.

This might mean heading out on a Sunday morning when roads are quiet, or doing a few practice laps in a quiet industrial area. By gradually building your comfort in a lower-stress setting, you can increase confidence without overwhelming yourself.

Don’t hesitate to get help

If driving anxiety is holding you back, it’s okay to ask for support. A psychologist or mental health professional can help you work through the root cause and give you tools to manage it. You can also talk to your GP or reach out to trusted services like:

• Beyond Blue – 1300 224 636
• Lifeline – 13 11 14
• SANE Australia – sane.org

If you’re recovering from an accident, you may also want to read our story on how to ease back into driving after a car accident.

_Disclaimer

_{Viva Energy Australia Pty Ltd (“Viva Energy”) has compiled the above article for your general information and to use as a general reference. Whilst all reasonable care has been taken by Viva Energy in compiling this article, Viva Energy does not warrant or represent that the information in the article is free from errors or omissions or is suitable for your intended use.}