It’s a familiar scenario: The car key is in your hand, but your heart is racing. Your palms start to sweat, your chest feels tight, and a wave of panic washes over you. The simple act of sitting in the driver’s seat, or even thinking about it, fills you with an overwhelming sense of dread.

If this sounds like your reality, you are not alone. About 66% of Americans report some level of driving anxiety. Driving anxiety is more than just feeling a little nervous before a long trip. It’s an intense, irrational fear of driving that can lead to panic attacks, avoidance behaviors and significant disruption to a person’s life. While it may not be an official stand-alone diagnosis in the current version of the Diagnostic and Statistical Manual of Mental Disorders, the DSM-5, it is recognized as a serious condition, often falling under the umbrella of a specific phobia or an anxiety disorder.

This fear doesn’t always come from being a driver in a serious accident. It can be triggered by:

• Being a passenger in a crash
• Witnessing a traumatic accident
• Driving through a specific location where a crash or near miss occurred
• Hearing news stories about accidents.
• Having a panic attack while driving, leading to a fear of having another one

The physical and emotional impact of this anxiety can be severe. Imagine trying to concentrate on traffic when your heart is pounding, you’re struggling to breathe, and your mind is flooded with worst-case scenarios. It can make a simple trip to the grocery store feel like an impossible journey.

Is driving anxiety a form of PTSD?

If you’ve asked, “Why do I have driving anxiety all of a sudden?” especially after a car accident or witnessing one, you’re not imagining the connection. While driving anxiety is not formally labeled as post‑traumatic stress disorder (PTSD) unless full criteria are met, there can be a connection. Trauma can leave lasting marks on how we feel when we drive: We may feel unsafe, out of control or hyperalert. The brain and body remember.

PTSD is a mental health condition triggered by experiencing or witnessing a terrifying event. For many people, a serious car accident meets the criteria for a traumatic event. Studies show that a significant number of motor vehicle accident survivors struggle with PTSD.

Here’s how driving anxiety can overlap with PTSD:

• Intrusive memories and flashbacks — Experiencing sudden, vivid and distressing flashbacks of the accident while driving
• Avoidance — Actively avoiding driving, especially on certain roads or in conditions that remind you of the accident or event
• Hypervigilance — Constantly being on edge, scanning the environment for danger and having an exaggerated startle response
• Negative mood and thoughts — The accident may lead to strong negative beliefs about the world, such as “driving is completely unsafe,” or a feeling of detachment from others.

If your driving anxiety began or worsened after a crash, near miss or other traumatic event, it may share features of trauma-related anxiety. Recognizing this is brave. It doesn’t mean you’re stuck. It means you have a clearer map for healing.

How to feel safe behind the wheel again

The journey back to confident driving is one of small, steady steps. It requires patience, kindness toward yourself, and a commitment to gently teach your brain and body that they are safe. It’s about reclaiming your sense of control.

Here are supportive, actionable steps you can take to start feeling safe on the road again:

1. Identify your triggers.

Take some time to notice exactly what makes you feel anxious. Is it:

• Driving on the highway?
• Driving at night?
• Driving in heavy traffic or during rain?
• A specific intersection or road?
• Being a passenger rather than a driver?

Knowing your triggers is the first step to creating a plan. For example, if the highway is your trigger, your plan won’t start there.

2. Set realistic expectations and practice in safe environments.

Don’t expect to go from zero to a cross-country road trip overnight. Set small, achievable goals, sometimes called exposure goals.

• Start small — Begin by just sitting in your parked car for a few minutes. Then, start the engine.
• Short loops — Drive around your block or in an empty parking lot.
• Familiar routes — When you’re ready, drive a very short, known route during low-traffic times.
• Increase duration — Gradually increase the time you spend driving or the complexity of the route.
• Practice with support — Bring a trusted, calm friend or family member along for support, or even better, work with a professional driving instructor or therapist who specializes in driving fears.

3. Use breathing and relaxation techniques.

Your body’s anxiety response is physical. You can use your breath to send a signal of safety back to your nervous system.

• Before and during driving 

Use deep breathing. Before you start driving, breathe in slowly through your nose for a count of four, hold for a count of four, and exhale slowly through your mouth for a longer count of six. This longer exhale helps activate your body’s natural relaxation response. While you’re driving, you can practice deep breathing but without counting in your head.

• After driving

Take a moment to acknowledge your success, no matter how short the drive was.

4. Plan your route and know your escape route.

Uncertainty feeds anxiety. Reduce the unknown by using GPS even on familiar drives. This can give you a feeling of structure and predictability. Additionally, identify a “safe stop” along your route, like a gas station, rest area or parking lot, where you know you can pull over and stop in a safe location if the anxiety becomes too much to manage. Knowing you have an out can reduce the pressure and the fear of being trapped.

5. Use positive self-talk and reframe your thoughts.

Anxiety is often fueled by negative, catastrophic thoughts, like “I’m going to crash” or “I can’t do this.” You can fight back against these thoughts with simple, positive self-talk:

• “The panic will pass. I am safe right now.”
• “This is a feeling, not a fact.”
• “I am in control of this car.”
• “I have done this before, and I can do it now.”

6. Drive defensively and mindfully.

Focusing on safe driving habits can help you shift your focus from internal panic to external awareness and control.

• Keep safe distances.

Maintain more space than usual between your car and the one in front of you. This gives you more time to react, reducing the feeling of being rushed or trapped.

• Take a defensive driving course.

Consider enrolling in a modern defensive driving or refresher course. This can boost your skills and confidence, replacing feelings of helplessness with a sense of competence and control.

• Avoid distractions.

Put your phone away. Don’t eat, adjust the radio or engage in intense conversations. Keep your focus entirely on the road.

• Be aware of your surroundings.

Use your mirrors constantly. Being aware of the cars around you can decrease the feeling of being surprised or attacked by other drivers.

7. Understand the root of your driving anxiety.

While self-help strategies are important, true healing often comes from understanding why your past experience created this reaction. Trauma can leave a mark on the brain, changing how it processes safety and threats. Exploring the roots of your fear with a professional can help you process the trauma so that your brain can finally stop sounding the alarm when you drive.

When to seek help

Seeking professional support is a sign of strength and courage.

You should seek professional help if:

• Your worry or fear about driving is so intense that you avoid driving altogether, or it’s affecting your job, school or family life.
• You find yourself experiencing panic attacks while driving (racing heartbeat, sweating or chest pain).
• You end up rerouting or canceling trips repeatedly because of your fear.
• You rely heavily on others to drive you when you used to drive yourself.
• You have other mental health concerns, such as an anxiety disorder, PTSD or depression, or substance use that complicates the picture.

Getting help early tends to lead to better outcomes. You do not need to suffer in silence. You deserve to reclaim your independence, your daily rhythm and your ability to get where you want to go with a sense of calm.

Guidelight Health is ready to help you on the path to regain your confidence

Overcoming driving anxiety is a profound and meaningful journey. It’s about reclaiming your independence and life.

We understand the isolation and frustration this fear can cause, and we want to remind you that you don’t have to carry this burden alone. At Guidelight, we are dedicated to providing compassionate care by expert clinicians who specialize in anxiety and trauma. We believe in providing a safe, welcoming and supportive voice as you navigate your healing.

Our team offers personalized treatment plans designed specifically for your unique experience, helping you move from a place of fear and avoidance to a place of confidence and safety. We are here to walk with you every mile of this journey.

Everyone has a seat at Guidelight. Contact our team online or call us today for more information about driving anxiety or to schedule an initial evaluation. We provide treatment across the country — and we’re always expanding. See if we offer care in your state, either online or at one of our local clinics.