Does the thought of driving through traffic-filled lanes, crossing large trucks or driving through large stretches without an exit make you anxious? If yes, you are not alone. Many people tend to struggle with anxiety and fear around driving on highways. However, the good news is that this fear does not have to limit your life or your ability to enjoy long drives. In this article, we will explore a few ways that can help you gently gain confidence in highway driving.
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Acknowledge your fear
Sometimes the first step to overcoming any kind of fear is to acknowledge that you are feeling it. Many people try to get over their anxiety by just avoiding the trigger, which worsens it in the long run.
Many drivers feel anxious during initial rides on a highway because highways are more open and traffic-prone without speed breakers as compared to other roads. Allow yourself to feel nervous or anxious without judgment. This helps you navigate it with compassion without criticism.
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Visualise your drive
Visualisation is one of the most powerful techniques to overcome anxiety. Before actually getting on the highway, try visualizing a successful drive. Imagine sitting in your car and driving calmly at a comfortable speed as you cross the highway traffic with your favourite song playing in the background. This step not only helps you plan your drive but also creates a positive experience to increase safety in your body.
You can also try a driving simulator if it is available and feels comfortable to give your mind and body an experience of highway driving.
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Drive with a supportive person
If driving alone on the highway causes anxiety, consider having a supportive friend or family member in the passenger seat. Having a calm person around you can offer encouragement and comfort, especially in your initial drives. They can also offer reassurance in times of panic.
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Start slowly
You don’t have to start driving through the highway traffic at top speed immediately; instead, set realistic targets. Start on the highway when there is relatively low traffic with moderate speed. Consider practicing for 10-15 minutes every day until you feel confident. The goal is to build your skills and not to force you into uncomfortable situations.
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Challenge negative thoughts
One of the most common reasons for highway anxiety is negative thoughts like, What happens if I am not able to drive?, and What if I get into an accident? Or what if I lose control? Notice these thoughts and gently challenge them. Ask yourself, do I have any evidence for this thought? Replace these thoughts with realistic thoughts like, I can always take a stop if I need one while I drive, or I can drive at a decent speed and follow all traffic rules to ensure my safety.
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Keep a relaxed environment
Your environment plays a key role in your mood while you drive. Play some calming music, wear comfortable clothes and have your seatbelt well adjusted as you drive. Also, ensure that you have a soothing air freshener in the car. The goal is to create an atmosphere that calms your body and mind to focus on the drive.
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Take a driving course
If you feel that you need more skills to drive on the highway, a structured driving course with a trained driving instructor can help. Driving courses are structured to build confidence while also giving you an overview of different experiences you might face while driving on the highway. Knowing how to react in different highway scenarios reduces the fear of the unknown.
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Talk to a therapist
If the fear of driving on highways feels overwhelming or is linked to a traumatic experience, consulting a therapist trained in anxiety and phobias can help. A therapist can offer support and tools to process any traumatic emotions while also providing skills and techniques to manage fear and anxiety while driving. CBT and ERP are the most effective therapies to treat highway anxiety.
Conclusion:
The fear of driving on a highway can be overwhelming, especially in the initial days, but this fear doesn’t have to stop you from driving or enjoying life. By acknowledging your fear without avoidance, using visualixation and seeking support at appropriate times, you can take steps towards overcoming this fear. The key is to take baby steps while being kind and patient with yourself through the journey.
References:
- Ph.D, J. A. (2024, January 23). Understanding the Fear of Driving – and How to Overcome It. https://manhattancbt.com/fear-driving/
- Why Highway Driving Anxiety Happens and How to Cope | Psychology Today. (n.d.). Retrieved July 29, 2025, from https://www.psychologytoday.com/us/blog/am-i-dying/202410/why-highway-driving-anxiety-happens-and-how-to-cope
- www.rtor.org, G. A. for. (2019, January 22). Freeway Phobia | Driving Anxiety. https://www.rtor.org/2019/01/22/top-10-things-about-freeway-phobia/
