Category: Driving Anxiety

Here we are! A brand-new year stretching out ahead of us like an open road. And if you’ve ever felt your stomach do a somersault at the thought of getting behind the wheel, I want you to know this: you’re not starting from scratch. You’re starting from experience. And 2026 is a beautiful opportunity to build on that gently, steadily, and very much at your own pace.

Let’s talk about setting fresh goals for your driving confidence, the kind that actually stick, not the “I’ll just magically be fearless by February” sort. We’re going for realistic, encouraging and doable.

Why goals matter (especially for anxious brains)

When anxiety has been in the driver’s seat for a while, it can shrink your world. Setting small, meaningful goals helps stretch that world back out again. Your brain loves clarity. When you know what you’re working towards, things feel more manageable.

And here’s the good news: there’s a strong evidence base behind how we set goals and how we picture ourselves achieving them.

Researchers have found that when we visualise a future scenario, the same areas of the brain light up as when we actually do the thing in real life. In other words – mentally rehearsing the school-run, the ring road or the motorway slip road can genuinely help your brain feel more prepared. It’s like a dress rehearsal, without leaving the sofa or getting soaked in the rain.

Even athletes, surgeons and performers use visualisation to strengthen neural pathways and improve confidence. If it works for someone doing open-heart surgery, it can absolutely work for a roundabout in Milton Keynes.

How to use visualisation for driving confidence

Think of this as a calm-confidence movie your brain watches on repeat:

• Picture yourself sitting in the car – grounded, steady, breathing gently
  • Imagine the road, the scenery, even the weather
  • Visualise dealing with little hiccups calmly – like someone pulling out or a traffic light changing
  • See yourself finishing the journey feeling proud, not panicked

The key is this – don’t aim for perfection. Aim for progress. Visualise yourself coping, not floating like a Zen goddess on wheels.

Do this regularly and you genuinely strengthen the “I can handle this” wiring in your brain. It’s science – not fairy dust.

Writing goals down makes them more powerful

Another thing research repeatedly shows is this:

When you write goals down, you’re far more likely to achieve them.

Putting pen to paper turns a vague intention into something real and actionable. Your brain pays more attention. You’re not just “thinking” about gaining your confidence back – you’re building a roadmap.

That’s exactly why so many of my clients have loved using My Driving Journal. Over the years, it’s helped people notice progress, track patterns, celebrate wins (even the tiny ones – especially the tiny ones), and stay accountable to themselves.

And because I want this support to reach people wherever they are – whether that’s Cornwall or Canada – the journal has now been adapted and is available internationally on Amazon. If you’d like to make use of it, the link is right here.

(Imagine me pointing enthusiastically at the link like a slightly over-excited TV presenter.)

Turn your goals into an action plan

Big goals are wonderful – but they work best when broken down into small, manageable steps. Your nervous system prefers nibbling to swallowing whole.

For example:

Big goal:
“I want to feel calmer driving on A-roads.”

Actionable steps could be:
• Spend 5 minutes a day visualising a calm journey
• Practise short, quiet A-road trips at less busy times
• Repeat a route until it feels familiar
• Note how it went in the journal – honestly and kindly
• Celebrate the wins – even if the win is “I went out for 5 minutes and came home again”

Every step counts. Honestly!

This approach mirrors what psychologists call implementation intentions or sometimes known as Action Planning. Pairing a goal with a clear plan. It massively increases the chance of following through. Your brain likes knowing when, where and how, not just what.

And please remember…

Progress with driving confidence is rarely a straight line. It wiggles. It pauses. Sometimes it does a little loop-the-loop and comes back round. But every attempt is wiring your brain for safety, familiarity and resilience.

You are not weak for feeling anxious. You are courageous for showing up anyway.

So, here’s to 2026! The year of gentle bravery, tiny steps, and many proud moments behind the wheel.

And if you’d like some structure and a kind companion-in-paper for the journey, My Driving Journal is waiting for you right here.

Deep breath. Engine on. You’ve got this. And I’m right beside you.

 

“Diane… what even IS my vagus nerve? And why does it need a reset?”

This is a question I get asked frequently.

I’ve also had clients say they’ve tried the Vagus Nerve Reset exercises a few times and they haven’t felt any different.  The fact is this exercise requires consistency.  Those simple, strange-but-wonderful exercises that help your nervous system calm the heck down.

Let’s grab a cuppa – and talk about the longest, most hard-working nerve in your body that you may not know was quietly running the show and why ‘resetting’ it regularly is so important.

Meet Your Vagus Nerve – The Body’s Peacekeeper

Your vagus nerve is like your body’s own “calm button.” It runs from your brainstem down through your neck, chest, and into your belly, connecting your brain to all the key organs that decide whether you’re in panic mode or peace mode.

It’s part of the parasympathetic nervous system – the bit that slows your heart rate, lowers your blood pressure, and tells your body, “We’re safe now, you can stop acting like there’s a sabre-toothed tiger in the driveway.”

When your vagus nerve is in good shape (this is called having good vagal tone), your body can switch from stress to calm more quickly. When it’s a bit out of shape, your system can stay stuck in that anxious, adrenaline-fuelled loop – which is exactly what we don’t want when we’re trying to drive with confidence.

So, What’s a Vagus Nerve Reset?

Vagus nerve resets are exercises that gently “train” your nervous system to come back to calm more easily. They can be things like:

• Deep, slow breathing (especially longer exhales)
• Humming, singing, or even gargling
• Gentle neck stretches or eye-movement exercises
• Cold water splashes on your face
• Even turning your shower to cold for the last 30 seconds to a minute at the end of your regular shower routine.
• My personal favourite is getting in my cold plunge in my garden and swimming in lakes a couple of times a week all year round.  (I appreciate these are maybe more extreme, but the rest are easy to apply to a daily routine.)

• These actions send signals through the vagus nerve that it’s time to switch into “rest and digest” mode – the opposite of fight-or-flight.

 

Why Consistency is the Secret Sauce

• Here’s the thing – doing one or two vagus nerve exercise and expecting life-changing calm is like going to the gym once and wondering where your six-pack is.
• Muscles need regular training. Your vagus nerve is no different.
  Every time you practise these resets – even for a few minutes – you’re essentially giving your calm button a workout. Over time, your vagal tone improves, and your body becomes quicker at bouncing back from stress.

That means when something rattles you, either on the road (a sudden horn, a busy roundabout, or a road you have not faced for a long time), you’ll recover faster instead of spiralling into a full-blown anxiety response.  The stress levels may feel the same, but your response can handle it.  Your stress tolerance cup has turned into a galvanised bucket and so you can cope with the stress more effectively.  And here’s the magic!  The more your face your fear and cope with the stress, it eventually calms down as it loses it’s power over you.

How to Start

• Pick one or two exercises you actually enjoy – if humming feels silly but breathing feels good, start there. If cold plunges or open water swimming isn’t for you, and let’s face it, it can be a bit extreme; but you do have a shower.
• Tie them to something you already do – like while waiting for the kettle to boil or sitting in your parked car before driving. This is known as Habit Stacking.  When you add a new habit to something you already do it becomes easier to become a part of your daily routine.
• Commit to a daily practice – just 2–3 minutes a day makes a difference.
• You Tube is full of these exercises.  Take a look on YouTube for one that suits you.  I’ve linked the one I send out to clients to get them started. But feel free to explore further.

Your vagus nerve thrives on repetition – it loves little and often, rather than a big burst once in a blue moon.

So, think of it like nervous system fitness. You don’t need fancy gear. You don’t need hours a day. You just need consistency. The more you practise, the stronger your calm reflex becomes over time – and the easier driving (and life!) will feel.

The 4th Generation Driving Anxiety Journal – Now Available as an E-Version

For years, I’ve been providing my dedicated driving anxiety journal to clients looking to rebuild their confidence behind the wheel. Now, for the very first time, I’m excited to announce that this 4th generation of the journal is available as an instant digital download.

This new e-version makes it easier than ever for drivers outside the UK to access a structured, supportive tool designed to help you document progress, set goals, and reflect on your journey—wherever you are.

But before I share the link, I want to explore why journalling—and especially writing down your goals—is one of the most powerful tools in overcoming driving anxiety.

✍️ Every Goal Counts – However Small
When you’re managing driving anxiety, it’s easy to dismiss small victories. But they all count.
In fact, writing down your goals—even if it’s something as simple as “sit in the car for two minutes” or “drive to the local shop”—is a proven way to acknowledge your efforts and reinforce positive progress.

Each goal you write down becomes part of a tangible story. A story that shows:
✅ You showed up
✅ You took a step
✅ You kept going

Over time, these small moments become the foundation of big change. And seeing them written down helps to remind you just how far you’ve come—even on the days when doubt creeps in.

📚 The Science Behind Journalling – Why It Works
Journalling is more than putting thoughts on paper—it’s a proven therapeutic technique that helps the brain process fear, regulate emotion, and build resilience.

Here’s how it works, according to the research:

🧠 Reduces overactivity in the amygdala – the brain’s fear centre. Writing about difficult experiences helps your nervous system settle, especially when facing stress triggers like driving.

🖋️ Improves cognitive processing – When you write about what happened (or what you fear might happen), your brain starts to organise those thoughts more clearly. This reduces the mental “clutter” that often fuels anxiety.

💡 Promotes self-awareness and problem-solving – By regularly reflecting on what worked, what didn’t, and how you felt, you start to see patterns, solutions, and strengths you may not have noticed in the moment.

📈 Creates a measurable sense of progress – One of the most powerful things about journalling is that it offers visible evidence of how far you’ve come. When progress feels slow or invisible, flipping back through the pages is an instant reminder of your growth.

📘 What Makes This Journal Different?
This isn’t a generic notebook—it’s a structured tool designed specifically for existing drivers dealing with vehophobia and driving-related anxiety.

The journal includes:
✅ Clear, step-by-step instructions on how to use it effectively
✅ Goal-setting prompts tailored to driving challenges
✅ Space to reflect after drives, track triggers, and document successes
✅ A framework that allows you to build your own story of progress

It’s not about filling out pages weekly or sticking to rigid check-ins. It’s about giving you a safe space to capture your journey and a tangible record of your resilience and growth.

🌍 Order Your Copy
Download the e-version instantly via this link.  The hard copy is also available to order via the same link (For UK residents only)

This journal has already helped so many drivers rediscover their confidence—at their own pace, on their own terms. And now, wherever you are in the world, you can have it in your hands in just a few clicks.

No goal is too small. No step is wasted. And no fear is beyond healing.

Mental Health Week is here—a time to reflect, raise awareness, and talk about what it really means to look after our minds and emotional well-being.

This year, I want to shine a light on something that doesn’t get talked about nearly enough in the world of mental health: distress tolerance. Or, to put it more simply—getting better at doing hard things.

Whether it’s stepping back into the driving seat after a scary experience, tackling the motorway, or even just starting the engine after months or years away, these moments can feel unbearable. They spike our anxiety. They tighten our chests. And they whisper, “You can’t do this.”

But here’s the truth: you can.

You just might need to build your tolerance to distress first.

What Is Distress Tolerance?

Distress tolerance is your ability to cope with discomfort without immediately trying to escape it. It’s not about pretending you’re fine or forcing yourself to “push through.” It’s about learning to sit with difficult emotions—fear, worry, overwhelm—without letting them steer the wheel.

It’s a skill, and like any skill, it can be developed.

For anxious drivers and those with vehophobia, this is game-changing.

Why This Matters for Driving Anxiety

Let’s be honest: driving when you’re anxious is hard.

You’re facing something that feels physically and emotionally unsafe—even when you’re technically in no danger. It’s hard because your body is screaming “No!” and you’re trying to respond with a quiet but firm “Yes, we’re doing this anyway.”

That’s brave. That’s powerful. But it’s not easy.

So rather than jumping into the deep end, I encourage people to build their distress tolerance in layers. Start small. Sit in the driver’s seat with the engine off. Take a few deep breaths. Let the anxiety come—and stay—with you. And then notice: you survived it.

Over time, you’ll be able to stretch that tolerance further. A short drive around the block. A quiet road at an off-peak time. Little by little, your window of what feels manageable will widen.

Building Your “Doing Hard Things” Muscle

• Recognise the discomfort

Instead of avoiding it, name it. “This is fear.” “This is uncertainty.” When you name it, you contain it.

• Break it down

Driving on the motorway might feel impossible. But what’s the very first step? Sitting in the car? Turning on the engine? That’s your starting line.

• Try a cold shower

Yes, really! Turning your shower to cold (even for 30 seconds at the end) is a powerful, safe way to build resilience. Your body protests, your mind wants to avoid it—and yet, you do it anyway. That’s distress tolerance in action. You’re training your nervous system to stay steady in the face of discomfort.

• Breathe through it

Use your breath like an anchor when distress rises. It won’t make the fear disappear, but it will remind you that you are in control.

• Celebrate small wins

Every step forward—no matter how small—is evidence that you’re becoming someone who can do hard things.

• Seek support

You don’t have to do this alone. Coaching, community, and compassionate guidance can help you move at a pace that honours your nervous system.

For Mental Health Week, Let This Be Your Takeaway:

Doing hard things doesn’t mean forcing yourself to suffer. It means expanding your capacity to feel discomfort without retreating from the life you want to live.

So whether you’re working toward driving again, navigating recovery from a setback, or simply learning to be with yourself more gently—know this: you’re not weak for finding it hard. You’re strong for showing up anyway.

You’ve already survived so much.

Now it’s time to reclaim the road, one brave mile at a time.

When it comes to overcoming driving anxiety, a gradual, structured approach is key. This is what I call succession progression—stepping up your challenges in a way that builds confidence and makes previously daunting tasks feel easier.

I’ve experienced this first-hand—not just as a coach but as a rider myself. My own journey on two wheels has mirrored the same principles I teach my clients. When I started riding again last year, I had a clear limit: I wanted to avoid faster single carriageways because I didn’t like the speed. I stuck to slower roads, but as I got more comfortable, I nudged myself onto short sections of these faster roads.

Then came the next level—facing a short stretch of a national speed limit dual carriageway. It wasn’t my ideal route, but circumstances led me there. To my surprise, after tackling it, I found that my previous anxiety about single carriageways had eased. I had levelled up, and what once felt overwhelming now felt manageable.

Recently, another challenge arose: I had to ride a long stretch of a national speed limit dual carriageway. This was a road I had deliberately avoided for so long. But I did it—and I felt amazing afterward! That rush of pride and accomplishment reinforced what I always tell my clients: stepping outside your comfort zone, even just a little, leads to lasting confidence gains.

But my biggest test was yet to come. During a lesson with my Institute of Advanced Motorcyclists observer, he casually mentioned that we might touch on a motorway—just for one junction. I went cold. That was my no-go zone, my absolute ‘not happening’ road. He gave me the option to skip it, but I knew deep down that if I let fear make the decision, I wouldn’t be practicing what I preach.

So, we went for it. I used my trusted techniques: the 5-4-3-2-1 method (counting down and committing), singing, and even chanting how excited I was to be doing it. And, as always, the anticipation was worse than the reality. After just 90 seconds, I started to settle, my speed steady between 50-60mph. Before I knew it, I had covered five miles, exited the motorway, and re-joined a national speed limit dual carriageway. And here’s the magic—after the motorway, that dual carriageway felt easy. I was up to 70mph effortlessly, something that had previously felt so intimidating.

This is succession progression in action. By pushing yourself to the next level, what once seemed unachievable suddenly becomes second nature. It’s all about gradual exposure, small wins, and stacking confidence.

So, whether you’re tackling a busy roundabout, driving on a dual carriageway for the first time, or preparing for your first motorway drive, remember: every level up makes the last one feel easier. Keep taking those steps forward—you’re stronger than you think!

How Smiling Can Help You Drive with Confidence
When you think about techniques to ease driving anxiety, smiling might not be the first thing that comes to mind. But science suggests that something as simple as a smile can have a profound impact on your mood, stress levels, and even your driving performance.

The Science Behind Smiling
Smiling is more than just an outward expression—it has deep psychological and physiological effects. Research shows that when you smile, your brain releases feel-good neurotransmitters like dopamine, serotonin, and endorphins. These chemicals help reduce stress, lower blood pressure, and create a sense of calm. Even a forced smile can trick your brain into feeling happier and more relaxed!
Interestingly, studies have shown that smiling can actually lower your heart rate and decrease cortisol, the stress hormone. This means that when you smile, you are actively helping your body combat stress and anxiety, making it an effective tool for anxious drivers who struggle with nerves behind the wheel.

How Smiling Can Help You While Driving
For anxious drivers, the thought of getting behind the wheel can trigger a flood of stress hormones. But smiling can act as a natural counterbalance. Here’s how it helps:
• Reduces Stress and Tension: Smiling signals to your nervous system that you are safe, which can help deactivate the fight-or-flight response that makes driving feel overwhelming.
• Encourages Positive Thinking: A smile can shift your mindset from dread to determination, reminding you that you can do this.
• Influences Your Posture and Breathing: Smiling helps relax tense facial muscles, which in turn encourages deeper, steadier breathing—an essential tool for staying calm while driving.
• Enhances Your Focus: By reducing stress, smiling can help clear mental fog and keep you focused on the road rather than on anxious thoughts.
• Creates a Ripple Effect: Smiling can influence your interactions with other drivers, making them more likely to respond with patience and kindness.
Moreover, smiling while driving can help you maintain a steady, composed demeanor in high-pressure situations such as merging onto a motorway, navigating through heavy traffic, or dealing with impatient drivers. When you smile, you subtly remind yourself that you are in control and that there is no immediate threat—this can be particularly beneficial for those who struggle with panic-like responses while driving.

A Simple Smiling Strategy for Driving
If you feel nervous before or during a drive, try this simple exercise:
1. Take a deep breath—inhale slowly through your nose and exhale through your mouth.
2. Smile gently—even if it feels unnatural at first.
3. Hold the smile for at least 10 seconds and notice how your body begins to relax.
4. Repeat whenever needed, especially at traffic lights, before merging, or in situations that usually make you feel uneasy.
5. Pair it with a positive affirmation, such as “I am calm and in control” or “I can handle this drive.”
You can also make smiling a habit by associating it with specific driving moments. For example, every time you start the engine, stop at a red light, or adjust your mirrors, take a second to smile. Over time, this small habit can rewire your brain to associate driving with feelings of ease rather than anxiety.
Smiling and Mindfulness: A Powerful Combination
Smiling is even more effective when combined with mindfulness techniques. If you can remain present in the moment while driving—focusing on the feel of the steering wheel, the rhythm of your breathing, or the sights around you—you can further reduce stress. Smiling reinforces this practice by keeping you in a positive and receptive state of mind, making it easier to manage any driving-related anxieties as they arise.

Final Thoughts
It may sound too easy to be effective, but the science is clear: smiling can be a powerful tool in reducing driving anxiety. A simple smile can shift your mindset, relax your body, and improve your overall driving experience. So next time you’re behind the wheel, give yourself permission to smile. A small change in expression can lead to a big change in how you feel, helping you drive with greater confidence and ease.

Give it a try—your brain (and your driving experience) will thank you! 🙂

Driving anxiety, or vehophobia, can feel like a barrier to freedom and independence. For some, it’s rooted in a specific event, like a past accident. For others, it might stem from a general fear of losing control, navigating busy roads, or even the responsibility of being behind the wheel. Whatever the cause, Neuro-Linguistic Programming (NLP) offers tools to reframe these fears, helping you build confidence and regain control over your driving experience.

What is Neuro-Linguistic Programming?

At its core, NLP is about understanding the connection between the mind (neuro), language (linguistic), and patterns of behaviour (programming). By examining and altering how you think, speak, and act, NLP enables you to overcome limiting beliefs, shift unhelpful thought patterns, and create new, empowering habits.

For anxious drivers, this approach can unlock significant breakthroughs. By rewiring the way your mind perceives driving—moving from fear to calm focus—NLP helps you take practical steps toward becoming a more confident driver.

How NLP Addresses Driving Anxiety

1. Identifying Limiting Beliefs Many driving anxieties are fuelled by limiting beliefs, such as:
   • “I feel totally out of control.”
   • “Something bad will definitely happen if I drive.”
   • “I’ll never get this right.”

NLP helps you challenge and reframe these beliefs. For instance, replace “I feel totally out of control” with “I have total control and can do this journey.” The shift may seem small, but it sets the stage for a more positive mindset.

1. Anchoring Positive States Anchoring is an NLP technique that links a positive emotional state to a physical trigger, such as pressing your thumb and forefinger together. Here’s how you can use anchoring:
   • Think of a time when you felt completely calm and in control.
   • As you recall this memory, focus on the details: what you saw, heard, and felt.
   • At the peak of this feeling, press your thumb and forefinger together. Repeat this process until the action consistently triggers the calm state.

You can use this anchor whenever you feel driving anxiety creeping in, helping you reset and refocus.

1. Reframing Negative Experiences Reframing is about changing the way you view past experiences. For example, if you’ve had a minor accident, your mind might replay it, amplifying your fear. With NLP, you can:
   • Imagine the event as a movie playing in your mind.
   • Alter the movie’s elements: reduce the brightness, lower the volume, or shrink the image.
   • Replay the event in this altered way until it feels less impactful.

By reframing the memory, you reduce its emotional charge, making it easier to move forward.

1. Using Visualisation to Build Confidence Visualisation is a powerful NLP tool for anxious drivers. Here’s an exercise to try:
   • Close your eyes and picture yourself driving confidently on a familiar route.
   • Imagine every detail: the sound of the engine, the feel of the steering wheel, and the scenery around you.
   • See yourself handling situations—like merging lanes or navigating a roundabout—with ease and control.

The more vividly you visualise success, the more your brain accepts it as achievable, reinforcing positive neural pathways.

Practical Steps to Integrate NLP into Your Driving Journey

1. Start Small and Build Gradually Apply NLP techniques in low-stress environments first, like visualising success before a short drive around your neighbourhood.
2. Use Affirmations Create positive affirmations that align with your driving goals, such as “I am calm, capable, and in control when I drive.” Repeat them daily to reinforce a positive mindset.
3. Seek Guidance from an NLP Practitioner If you find it challenging to apply these techniques on your own, consider working with an NLP coach who specialises in anxiety or driving-related fears.
4. Combine NLP with Practice Remember, mindset shifts need practical reinforcement. Pair NLP techniques with regular driving practice, starting with manageable routes and gradually increasing difficulty.

Transforming Your Driving Experience

NLP is not a magic cure, but it’s a powerful tool that equips you with strategies to reframe your mindset, address fears, and build confidence. By implementing these techniques, you’re not just improving your driving skills—you’re reclaiming your independence and freedom.

The journey to confident driving starts with a single step. By using NLP, you’re taking that step, proving to yourself that you can overcome driving anxiety and rediscover the joy of being behind the wheel.

 

What if I told you there’s a proven method to help you regain confidence and help overcome your driving anxiety? Visualisation—a technique used by athletes and backed by psychological studies—can make a real difference.

The Science Behind Visualisation

Elite athletes have long used visualisation to enhance their performance. Before a big event, they mentally rehearse their movements, envisioning every detail of their success. Research has shown that this mental practice stimulates the same parts of the brain as physically performing the activity.

A fascinating experiment demonstrated this principle: participants were divided into two groups. One group physically lifted weights, while the other group merely imagined doing so. Remarkably, the “imagining” group showed increased muscle strength, even without actual training. This is because imagining the action triggers neural pathways in the brain, preparing the body to execute the movement.

My Personal Experience

I recently put this into practice at the gym. For a week, I visualised lifting a heavier weight—a weight I had never managed before. Every day, I imagined gripping the bar, engaging my muscles, and completing the lift. When the time came to try for real, I succeeded! Whether it was psychosomatic or not doesn’t matter—the result was what I aimed for. Visualisation works.

Applying Visualisation to Driving Anxiety

The same principle applies to driving. By visualising your journey, you can prepare your mind and reduce stress. Here’s how:

1. Create a Mental Movie: Close your eyes and imagine the entire process. Picture yourself getting into the car, fastening your seatbelt, starting the engine, and moving off. Visualise each road, turn, and decision you’ll make until you reach your destination safely.
2. Be Detailed: Incorporate all senses. Hear the hum of the engine, feel the steering wheel, and see the road ahead. The more vivid your mental rehearsal, the better it will prepare you.
3. Practice Regularly: Make this a daily habit, especially before a journey. As a motorcycle rider, I still feel apprehensive before I ride, but visualisation helps calm my nerves and prepare me for the road.

Creating an Action Board for Your Goals

Another effective technique to complement visualisation is creating an Action Board. A New Year is a perfect time to set goals and aspirations. An Action Board (or vision board) helps you stay focused and motivated.

How to Create Your Driving Action Board

1. Identify Your Goals: Think about what triggers your driving anxiety. Is it a specific road or scenario?
2. Gather Images: Use Google Maps to capture a snapshot of the road you want to conquer or find pictures that represent calm, confident driving.
3. Assemble Your Board: Print the images and arrange them on a collage. Place it where you’ll see it often, like your fridge, desk, or as a screensaver on your phone or computer.
4. Stay Inspired: Each time you see your board, take a moment to visualise achieving your goals. Picture yourself driving confidently through those scenarios.

This isn’t “woo woo”—science supports the idea that visualising goals increases the likelihood of achieving them. I’ve created my Action Board and even introduced this project to some of my clients. It’s a fantastic way to turn aspirations into reality.

Share Your Journey

I’d love to see your Action Boards and hear how visualisation is helping you. Remember, the goal is progress, not perfection. With these tools, you’re taking proactive steps toward overcoming driving anxiety. Let’s make this the year you reclaim your confidence on the road!

Thoughts Shape Behaviour, and Behaviour Shapes Thoughts

The well-known phrase by Henry Ford, “Whether you think you can or think you can’t, you’re right,” highlights the powerful connection between thoughts, behaviours, and feelings. If you tell yourself, “I can’t handle driving,” you’re reinforcing that belief every time you avoid getting behind the wheel. The more you avoid driving, the more daunting it feels, creating a cycle of fear and avoidance.

But here’s the good news: this cycle can be broken. It begins with small, intentional changes to your behaviour, even if your thoughts are still catching up.

Step 1: Start with Small Wins
You don’t need to conquer the busiest motorway on your first attempt. Start with manageable goals:

Drive around a quiet neighbourhood.
Practise parking in an empty car park.
Take short trips to familiar places during off-peak hours.
Each small success builds confidence and sends a message to your mind: I can do this.

Step 2: Challenge Negative Thoughts
Driving anxiety often feeds on unhelpful thoughts like, “I’ll never be able to do that,” or, “I’ll never be able to handle traffic.” When these thoughts arise, pause and ask yourself:

Is this thought realistic?
What evidence do I have that supports or contradicts it?
What’s a more balanced way to look at this situation?
For instance, instead of thinking, “I’ll panic and cause an accident,” try reframing it as, “I might feel nervous, but I’ve prepared for this, and I can manage it safely.”

Step 3: Lean Into Discomfort
Avoidance may provide short-term relief, but it reinforces the idea that driving is something to fear. Instead, gradually lean into the discomfort. Anxiety may increase at first, but as you gain more experience, those feelings will lessen.

Step 4: Create a Calming Routine
Before driving, establish a routine that helps to calm your mind and prepare you for success. This might include:

Deep breathing exercises to ease tension.
Visualising a smooth, successful drive.
Listening to a playlist of soothing or uplifting music.
These small actions signal to your brain that driving is manageable, not threatening.

Step 5: Celebrate Progress, Not Perfection
Progress isn’t about eliminating anxiety altogether—it’s about managing it and building confidence step by step. Celebrate every time you push through your fear, no matter how small the achievement may seem. Each step forward is a victory worth recognising.

Final Thoughts
Driving anxiety doesn’t define you, and it doesn’t have to control your life. By understanding the relationship between your thoughts, behaviours, and feelings, you can chart a path towards greater confidence and freedom.

The key is not to wait until you feel ready, but to take action even when you don’t. With practice and patience, you can rewrite the story you’ve been telling yourself about driving, one small step at a time.

Remember, whether you think you can or think you can’t, you’re right. Choose to believe that you can.

I recently had an epiphany!

I posted a blog last September about tackling my own fear of swimming in open water and keeping my eyes open when looking down. (https://www.thedrivinganxietycoach.co.uk/practicing-as-i-preach/)

I was sure that even though I had been very successful in achieving my goal in keeping my eyes open under water, I may have lost the ability to feel as comfortable doing the same again after not swimming face down through the winter. (Yes, I swim all year round.   Cold water swimming / emersion is a proven anxiety and stress relief together with many other physical and mental health benefits.  Even just simply turning the shower to cold for the last few seconds of your shower.

My epiphany came recently when I was doing one of my regular early morning swims with a group of like-minded souls.  I found myself swimming between two different groups. One group I had been swimming with turned back on themselves to return to the bank as they had a greater time restriction than me.  Another group were on the other side of the lake.   I started to swim towards this group but  found myself swimming on my own in the middle of this deep and dark lake.

It was at this point the monkey brain started to chatter.  I hadn’t heard it for quite a while as I rarely swim without someone else quite near me. But here I was, on my own, with one group swimming away, and I was aiming to swim towards the second group who were about 100 meters or so from me and continuing increase the gap.

When I say the monkey brain started to chatter… I quite expected to hear it to take over and feel the anxiety overwhelm me.  But it didn’t!  I didn’t feel a hundred percent comfortable, but I certainly didn’t get the overwhelming rise of anxiety either!  I calmly went into front crawl, face down… eyes open and one stroke after another I reached the second group of swim buddies.

I’ll repeat that… I kept my eyes open with my goggles on and didn’t feel any overwhelming rises in anxiety!

So, what was happening?  The desensitisation I had worked on last year was still there!  Yes, I felt the anxiety start to rise, but I acknowledged its presence, and it didn’t overwhelm me at all. I OBSERVED IT, BUT IT DIDN’T CONTROL ME!

Desensitisation through exposure therapy alongside other coping strategies, including Neuro Linguistic Programming can be helpful in so many areas of our life so we can simply observe how we feel without it controlling us and sabotaging the things we want and need to do.

How would you like to get to a point where you can observe the anxiety and the unhelpful chatter from the sabotaging monkey brain, but be able to simply acknowledge it, quieten the chatter and continue with moving forward?  There is no magic wand, but it IS possible!