How to Reduce Driving Anxiety: A Holistic Guide for Highly Sensitive People
Do you avoid driving, or feel overwhelmed by the thought of it? Explore HSP-friendly strategies to make driving more tolerable (and even enjoyable).
Why can driving be overwhelming for highly sensitive people (HSPs)?
Highly sensitive people (HSPs) tend to experience deep processing of information and heightened awareness of their surroundings. While these traits can be a source of empathy and creativity, they can also amplify anxiety in certain situations, such as driving.
For some HSPs, the constant stream of sensory input on the road — sights, sounds, smells, and physical sensations — can be overwhelming. Their ability to notice subtle details makes them more attuned to potential dangers, leading to heightened vigilance and anxiety.
Additionally, HSPs tend to pick up on other people’s emotional states. On the road, this can manifest as an oversensitivity to aggressive driving, impatient behaviors, or even the general mood of other drivers. Driving can bring up feelings of vulnerability and unease.
If you’re an HSP who struggles with driving, here’s what you need to know.
While it’s impossible to alter your innate sensitivity, the good news is that you can learn effective strategies to make driving a less daunting experience. Let’s explore them together.
#1: Identify your specific driving triggers, and plan around them.
Are you particularly stressed by heavy traffic, complex intersections, or nighttime driving? Once you pinpoint these challenges, explore ways to minimize exposure. Consider alternative routes, travel times, or transportation options.
For instance, if rush hour traffic overwhelms you, try scheduling appointments during less congested periods.
If you hate parallel parking, practice in an empty parking lot before attempting it in a busy area.
If processing information takes you extra time, visualize your route beforehand through Google Maps Street View. By taking a virtual drive, you can spot potential challenges like busy intersections and tight parking spots.
#2: Titrate your driving experiences, from easiest to hardest.
Think of rebuilding your relationship with driving as a gradual process. Start with the simplest driving experience possible and gradually increase your exposure to more complex driving situations. This approach, referred to as titration, allows your nervous system to adapt gradually.
You might begin by simply being a passenger in a car to reorient yourself to the driving environment.
Once comfortable, go on a drive with a trusted, calm companion. Ask them to be a supportive presence as you practice your driving skills. You’ll start to associate the behind-the-wheel experience with positive energy.
Consider taking driving lessons to learn new techniques and build confidence.
Finally, when you feel ready, start driving alone during off-peak hours on familiar, low-traffic roads. Every small step adds up to significant progress.
#3: Soothe your senses before, during, and after driving.
Incorporate calming elements into your driving routine. Make your car into a peaceful sanctuary that you can look forward to spending time in.
SMELL
Consider using essential oils, such as lavender or chamomile, to relax your nervous system before getting behind the wheel. Or keep an air freshener in the car that holds your favorite scent, such as pine tree, ocean breeze, or vanilla.
SOUND
Make a playlist of your favorite songs, podcasts, or audiobooks to enjoy during your drives. Your auditory environment significantly impacts your mood, so choose content that inspires, uplifts, or relaxes you. Try not to listen to stressful stimuli, such as the news or the latest horror book.
SIGHT
Create a visually calming space by decluttering your car. Remove unnecessary items. Organize essentials (water bottle, GPS, sunglasses) within easy reach. You might like to keep a few comfort items – a favorite stone, a soft blanket, a photo of your favorite place or person – in sight as well.
BREATH
Try “straw breathing” to relax your nervous system.
Inhale deeply through your nose.
Exhale slowly through pursed lips, as if you’re blowing through a straw.
Focus on making your exhale significantly longer than your inhale. This extended exhale helps activate the body’s relaxation response and can quickly reduce feelings of anxiety.
#4: For peace of mind, get practical support for your vehicle.
Take care of your vehicle by scheduling regular check-ups and addressing any issues promptly. Prepare for varying weather conditions by investing in snow tires if needed.
By keeping your vehicle in good condition, you’ll reduce the risk of unexpected breakdowns, giving you greater control and less anxiety on the road.
#5: Heal the root issue.
Sometimes, driving anxiety is not just due to high sensitivity — it may originate from something deeper. If you’ve experienced a traumatic event related to driving, such as a car accident, witnessing a crash, or even a near-miss, these memories can significantly contribute to your fear.
In such cases, therapy can be invaluable. EMDR (Eye Movement Desensitization and Reprocessing) is a specialized treatment that helps reprocess traumatic memories, reducing their emotional charge.
For those seeking rapid relief, EMDR intensives can offer significant progress in a condensed time frame (weeks/months of therapy in a span of hours/days). By addressing the underlying cause of your anxiety, you can begin to tolerate — and even enjoy — being in the driver’s seat.
In summary, here are 5 ways to reduce driving anxiety.
Identify your specific driving triggers, and plan around them.
Titrate your driving experiences, from easiest to hardest.
Soothe your senses before, during, and after driving.
For peace of mind, keep your vehicle in good condition.
Heal the root issue.
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About the Author
Liz Zhou is holistic trauma therapist providing virtual therapy services in Colorado. She helps highly sensitive, neurodivergent adults and couples heal from the past and connect with their authentic selves. Liz’s specialties include EMDR, IFS, psychedelic integration, and therapy intensives.
