The fear of driving is way more common than you might think. Whether it stems from trauma from a past car accident, anxiety about controlling something as big as a vehicle, or the overwhelming nature of busy roads in the Hoboken and Jersey City area, this fear can be present for many reasons. Living in Hoboken and Jersey City, it may be very easy to rely on the ease and convenience of public transportation; however, this may hold you back from experiencing the true freedom and convenience that driving offers. For some, it is the mere thought of navigating highways; for other people, it is more so about managing the unpredictability of other drivers on the road. Whatever the root cause, overcoming this fear is not only possible but also a valuable step toward reclaiming your independence and confidence! For more information, check out our blog “The Ultimate Guide to Building Self-Confidence.”
In this blog, we’ll explore practical strategies to help you tackle your fear of driving, one step at a time. From building trust in your skills to handling specific triggers, you will learn how to approach driving with a calmer, more focused mindset. Whether you are brand new to the road or looking to get back behind the wheel after years of avoidance, these tips will help you find your way to becoming a more confident, secure driver.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is driving anxiety?
Driving anxiety is a fear or intense nervousness associated with driving or the thought of driving. It can range from mild unease to a debilitating phobia that prevents you from getting behind the wheel.
This anxiety may stem from various causes, including past accidents, fear of losing control, heavy traffic, or the unpredictability of other drivers. For support, read our blog “7 Ways to Let Go of Control Issues.” Some people experience general anxiety while driving, while others have specific triggers, such as bridges, highways, or intersections.
What are the signs and symptoms of driving anxiety?
The physical symptoms of driving anxiety include:
Rapid heartbeat or palpitations
Sweating, especially on the hands
Shortness of breath or hyperventilation
Dizziness or lightheadedness
Muscle tension or trembling
Nausea or upset stomach
For support in managing your physical symptoms of driving anxiety, our blog “3 Ways to Manage Your Physical Anxiety Symptoms” is a must-read.
The emotional and mental symptoms of driving anxiety include:
Intense fear or panic at the thought of driving (Check out our blog “Your Guide to Panic Attack Treatment”)
Feeling overwhelmed or out of control (Read our blog “Why Do I Have Control Issues?”)
Excessive worry about potential accidents
Racing thoughts or difficulty concentrating (Our blog “How to Break the Cycle of Obsessive Thoughts” is a must-read)
Irrational fears about specific driving situations (e.g., highways, bridges, tunnels)
The behavioral symptoms of driving anxiety include:
Avoiding driving altogether
Taking longer or alternative routes to avoid feared situations
Relying on others for transportation or relying on public transportation exclusively (Check out our blog “Navigating Train and Subway Anxiety: A Commuter’s Guide from Hoboken and Jersey City to New York City”
Frequently pulling over or canceling trips due to anxiety
To gain more insight on your driving anxiety, check out our blog “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips.”
Why does driving scare me so much?
If driving scares you, you’re not alone—many people experience driving anxiety for various reasons. In fact, a study from the National Institute of Mental Health reveals that 66% of Americans experience some form of driving anxiety during their lifetime! You may find it surprising yet reassuring to see just how common driving anxiety really is. The fact that the majority of Americans experience some form of driving anxiety during their lifetime highlights that this fear is not unusual or something to feel ashamed about. Driving can be categorized as a high-stakes activity that demands constant focus and quick decision-making. Therefore, it is natural for many people to feel apprehensive at some point while behind the wheel. However, this apprehension should not be paralyzing or become a major source of anxiety and stress in your life. If you need help in managing your stress levels associated with driving, check out our blog “Everything You Need to Know About Stress Management Therapy.”
Your fear may stem from a specific event, such as a past accident or a case scenario where a potential accident was narrowly avoided, or it could be due to a general sense of anxiety about control and unpredictability. There are many common reasons why driving might feel so overwhelming.
The following may be some reasons why you have driving anxiety:
1. Fear of Losing Control
Driving requires you to make quick decisions while managing multiple tasks. At any given moment, you must be using the wheel to steer, checking your mirrors, monitoring your speed, and responding to the traffic signals all around you. If you do not feel comfortable handling multiple responsibilities at once, a fear of losing control may begin to creep in. This fear may be heightened by a lack of experience, previous close calls, or general anxiety about making mistakes that bleeds into other areas of your life. You may worry about sudden mechanical failures, getting stuck in traffic, or not reacting quickly enough in an emergency. These concerns can make driving feel overwhelming and even a paralyzing experience.
When it comes to driving, control issues can manifest in many ways that impact your behavior and emotional responses while on the road.
Here are some signs of control issues while driving:
Avoiding driving in certain conditions (e.g., avoiding driving in conditions that you cannot fully control, such as when it is raining out)
Overly aggressive driving (Check out our blog “7 ways An Anger Management Therapist Can Help You Control Your Road Rage”)
Micromanaging the route or trip
Difficulty trusting other drivers
Excessive pre-driving planning (e.g., everyone checks their GPS to see how far it will take them to get to their desired location, but someone with control issues is calculating every minute of their trip down to the second)
Rigid expectations about driving
High anxiety in traffic
Perfectionism behind the wheel (Read our blog “Is Perfectionism A Coping Skill?”)
2. Past Trauma or Negative Experiences
If you have been in a car accident or witnessed a serious crash, your brain may associate driving with danger, even if the accident was a long time ago. This is a natural response, as your mind is just trying to protect you from potential harm. Even if you have not been in an accident, hearing about dangerous driving incidents from other people or watching crashes in the news can reinforce this fear. Your subconscious mind may trigger anxiety every time you get behind the wheel, making it difficult to feel safe, even in low-risk driving situations, such as driving a few blocks to the grocery store in your town.
Car accident trauma can impact you in many ways, both physically and emotionally. From immediate physical injuries to long-term emotional responses and lasting psychological effects, there are many components of trauma from a car accident.
Here are a breakdown of the main components of car accident trauma:
Physical injuries
Whiplash
Head injuries
Fractures or broken bones
Psychosomatic symptoms
And more
Emotional shock
Acute stress response
Racing heart
Nausea
Dizziness
Irritability or emotional outbursts
Difficulty sleeping or nightmares (Read our blog “Unlocking the Secrets of Quality Sleep: A Therapist’s Perspective on Sleep Hygiene and Insomnia”)
Hypervigilance or heightened anxiety when you are in a car again
Post-Traumatic Stress Disorder (PTSD)
PTSD symptoms may include:
Flashbacks or intrusive memories of the accident
Avoidance of driving or places that remind them of the accident
Heightened anxiety or a constant feeling of being “on edge”
Emotional numbness or detachment from others
Difficulty concentrating, irritability, or sleep disturbances
For more information, read our blog “Everything You Need to Know About CBT for PTSD
The formation of car anxiety
Common signs of driving anxiety include:
Fear of getting back behind the wheel
Avoidance of driving, especially in certain situations (e.g., highways, busy streets)
Panic attacks or heightened anxiety when driving or as a passenger
Hyper awareness of every detail on the road, making driving a stressful experience”
3. Fear of Other Drivers
Not all fears stem from personal mistakes—sometimes, it is the unpredictable actions of other drivers that cause anxiety. Reckless behaviors like speeding, tailgating, or cutting people off can make you feel vulnerable on the road. If you’ve had a close call due to someone else’s bad driving, it can reinforce the belief that driving is inherently dangerous. The lack of control over other people’s actions can make driving feel like an unpredictable and stressful experience, leading to hypervigilance and tension every time you drive.
4. General Anxiety or Panic Disorder
For people who already experience anxiety in other aspects of life, driving can become yet another trigger in your life. The thought of being on the road and far from a "safe place” can cause anxiety about having a panic attack while driving.
Signs of a panic attack while driving include:
Shortness of breath
Rapid heartbeat (palpitations)
Sweating
Dizziness or lightheadedness
Chest pain or tightness
Hot or cold flashes
Nausea or upset stomach
Trembling or shaking
Feeling detached (e.g., like an out of body experience)
Tension in the body
Fear of losing control or dying
Hyperventilation or overbreathing
This fear can create a cycle where the anticipation of anxiety leads to actual anxiety, making the experience even more stressful. In extreme cases, this may result in avoiding driving altogether, which only reinforces the fear over time. Learning relaxation techniques and gradually exposing yourself to driving situations with the help of an exposure therapist at Anchor Therapy can help break this cycle.
For additional support, check out our blog “How To Handle A Panic Attack.”
5. Overwhelming Situations
Certain driving conditions, such as highways, heavy traffic, bad weather, or nighttime driving, can be particularly intimidating. These situations require extra focus and quick decision-making, which can be overwhelming if you are already feeling nervous about driving.
For example, merging onto a highway with fast-moving cars may feel like a high-pressure situation and driving in heavy rain can create a sense of danger. If you have not had much experience with these scenarios, your brain may perceive them as extreme risks, triggering fear and avoidance.
6. Pressure to Perform
Many people feel anxious about driving because they fear being judged by passengers, driving instructors, or other drivers on the road. If you have ever been criticized for your driving—whether by a parent, a friend, or a driving instructor—it can make you second-guess yourself behind the wheel. Should I have turned there? Am I going too fast? What about too slow? Does the person behind me think I am a bad driver?
This lack of confidence can lead to hesitation, overthinking, and even avoidance of driving altogether. The pressure to drive perfectly or meet expectations can take away the learning process and make driving feel like a stressful test rather than a skill that improves with practice.
7. Lack of Experience
Like any skill, driving feels scarier when it is unfamiliar. If you have not spent much time behind the wheel, your brain may see driving as a high-risk activity simply because you have not built up enough experience to feel comfortable. At Anchor Therapy, we see many teens and young adults who are scared of driving simply because they have not done it much before.
The good news is that the more you practice, the more familiar and routine driving will become. Over time, what once felt terrifying can turn into second nature, reducing anxiety and increasing confidence on the road in the process. To learn more, read our blog “5 Ways to Build Self-Confidence.”
Overcoming a fear of driving may seem daunting at first, but with patience, practice, and the right strategies, it is 100% possible! Whether it’s through gradual exposure, relaxation techniques, or seeking the professional support of a psychotherapist, taking small steps toward facing your fear can make a significant difference in your confidence and comfort on the road.
Remember, you are not alone in feeling this way—many people struggle with driving anxiety, and there is always professional help available.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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