Experts Reveal
How to Overcome Driving Anxieties
Driving is a skill many of us take for granted. But for some, it’s a
real source of anxiety..
Whether it’s the thought of merging
onto the motorway, the fear of shifting from an automatic to a manual
vehicle, or simply the worry of getting behind the wheel of your used car,
driving anxieties are common.
Mental health coach Jeremy Schneider states: “Driving is challenging
because it highlights the anxieties we feel about not feeling in control. But
there are ways we can help ourselves when we feel that way – whether it is
driving or in other life situations.”
Anxiety specialist Zoe Clews echoes this idea: “Parking, motorway driving, and
driving at night can all be big triggers for nervous drivers simply because
they require more focus and are therefore more intense. In all of these
situations, which demand a higher level of control and concentration, there is
more ‘scope’ in an individual’s mind for things to ‘potentially go wrong’.”
Sam Sheehan, a motoring editor at cinch, the UK’s leading online used
car retailer, has teamed up with Zoe and Jeremy to help anxious drivers
overcome their fears and be more confident on the road.
A lot of drivers find motorways intimidating – it’s especially common in
new drivers who don’t have much experience on them. Higher speeds, multiple
lanes, and merging into traffic are some of the things people find stressful.
Sam Sheehan recommends easing into it and taking your time to get used
to motorways: “There’s no rush to get comfortable driving on the motorway. It’s
key to take your time and start with short trips when the roads are quiet, if
possible. Don’t be afraid to ask a more experienced or confident driver to come
along with you for support either.
“Before setting out, plan your route to decide where you’ll get on and
off the motorway and brush up on lane discipline. When you get onto the
motorway, stick to the left lane until you feel confident enough to overtake in
the middle and right lanes.”
Going from automatic to manual
Research by Direct Line Group shows the number of people taking driving
tests in automatic cars rose to 42% of all driving tests in 2020/21.
Sam Sheehan suggested this trend could be due to, “drivers feeling
intimidated by driving manual” and that, “maybe tech is making us less likely
to master or refresh manual driving skills.”
Also, 2.2 million people who learnt to drive in an automatic car are
aged under 35, and younger drivers (18-24 years old) report the highest stress
levels at 59%. That suggests young people could be so worried about driving a
manual car that they avoid it completely and won’t have the chance to get over
it unless they pass a manual driving test.
It can be the same for drivers who took their tests in a manual car but
have been driving an automatic for some time, too. Relearning the skill may
also make them feel apprehensive.
Sam Sheehan has offered some advice to those looking to make the switch
and ease their anxieties:
“If you have a manual license, don’t be afraid to take your time to get
back into using gears after driving an automatic.
“Start by practising during quieter times in a safe, open space such as
an empty car park. This environment allows you to focus on the mechanics of
driving a manual without the stress of traffic, while you rebuild your muscle
memory.
“Practice regularly and be patient with yourself. It’s normal to stall
or make mistakes initially, but with consistent practice, your confidence and
skills will return.”
General Driving Anxiety
General driving anxiety can stem from a few things, including past
negative experiences, fear of accidents, or lack of confidence. Overcoming
these challenges takes a combination of mental and practical strategies.
The mental approach
Anxiety specialist Zoe Clews explains that the most common causes of
driving anxiety include being involved in or witnessing a car accident. “The
subconscious mind is your inner protector and doesn’t understand time. When you
experience shock or trauma, it sets up a protective defence mechanism – anxiety
– to keep you safe, even if the incident occurred decades ago.
“The individual may understandably start avoiding specific roads, like
motorways, or driving altogether, as human behaviour tends to avoid perceived
painful situations. However, the issue is that anxiety thrives on avoidance,
causing the fear to grow.”
She also recommends self-talk as a way of working through this anxiety:
“Our ability to bounce back from adrenaline spikes, catastrophising thoughts,
panic attacks, and anxious moments comes from our self-talk.
“When we get anxious, we tend to judge ourselves harshly, often telling
ourselves we are foolish for panicking over certain things. But the more we
judge ourselves, the more anxious we become, creating a vicious cycle of
anxiety and self-criticism.
“Learning to talk to ourselves in a kind, reassuring, and encouraging
way when facing driving anxiety may feel strange and indulgent, but it is the
foundation to overcoming your fears.”
Physical techniques
According to mental health coach Jeremy Schneider, one of
the best ways to combat the physiological effects of anxiety is by
breathing.
“We take about 20,000 breaths per day without ever thinking about it.
But if we take a big breath in and then exhale longer than we inhaled, we will
slow down our nervous system.
“For instance, breathe in for 5 seconds and out for 7 seconds. Do that
for ten breaths and see how you feel and then repeat.”
Driving anxieties, whether specific or general, are more common than we
might think. The key to overcoming these anxieties lies in preparation,
practice, and patience.
Remember, it’s perfectly normal to feel nervous about driving, but with
the right strategies and support, you can become more confident and relaxed.
