Driving Anxiety Treatment: CBT & Exposure Therapy Ontario
Last Updated April 17, 2026
Fear of driving — also called driving anxiety or amaxophobia — can take over your life before you even reach the car. Your heart races. Your thoughts spiral. And sometimes, avoiding the wheel altogether feels like the only option.
The good news is that driving anxiety is treatable. CBT (Cognitive Behavioural Therapy) and exposure therapy are approaches that help people overcome their fear of driving. CBT can help you gain feel confident and get back on the road.
At Virtual CBT Psychotherapy, our therapists specialize in driving anxiety treatment online — available to residents of Ontario, British Columbia, Nova Scotia, and Quebec. No travel required.
Book a free 15-minute call to speak with a CBT therapist today.
Want a summary of these strategies? Download our free driving anxiety therapy handout to keep as a reference.
What Is Fear of Driving? (Driving Phobia Explained)
A driving phobia is a strong fear of driving that makes people very anxious or scared when they have to drive a car. Some people with a driving phobia become anxious when they think about driving. It’s more than just being nervous about driving; it’s a fear that can make someone avoid driving altogether.
Fear of driving is also sometimes called amaxophobia — the clinical term for a specific phobia related to driving or being in a vehicle. Knowing the name can be reassuring. It means what you're experiencing common, understood, and treatable.
People with a driving phobia might worry about getting into an accident, losing control of the car, or being in a dangerous situation on the road. Others may worry about having a panic attack while driving. This fear can be so intense that it interferes with daily life, like going to work or running errands.
What Are the Symptoms of Driving Anxiety?
Driving anxiety symptoms can be physical, psychological, and behavioural. Common physical symptoms include a racing heart, sweating, and shortness of breath. Psychologically, you may experience intense dread, catastrophic thoughts, or fear of losing control. Behaviourally, many people start avoiding certain roads, highways, or driving altogether (American Psychiatric Association, 2013).
If you have driving anxiety, you might experience one or more of the following symptoms (American Psychiatric Association, 2013):
Physical Symptoms
Racing heart or palpitations
Sweating or clamminess
Shaking or trembling
Shortness of breath or a feeling of choking
Dizziness or lightheadedness
Nausea or stomach discomfort
2. Psychological Symptoms
Intense fear or dread before or during driving
Persistent worry about losing control while driving
Fear of having a panic attack behind the wheel
Feeling overwhelmed or "trapped" in traffic or on highways
3. Behavioural Symptoms
Avoidance of certain routes, highways, or busy areas
Difficulty driving alone or long distances
Planning excessively before any driving trip to reduce stress
Relying on others for rides or finding reasons to avoid driving altogether
These symptoms can vary from mild to severe. But when it starts to limit your ability to function or live your life, you may have a driving phobia.
Is It Driving Anxiety or Something Else?
Just because you have a fear of driving, this doesn’t mean that you have a driving phobia.
A therapist can help you identify your core fears. Here are some other mental health conditions where people fear driving:
If you obsess about hitting someone with your car, you may be dealing with hit-and-run OCD. Learn more about hit-and-run OCD.
If you worry about having a panic attack (while driving), you may be dealing with panic attacks. Discover if CBT can help with panic attacks.
If you worry about being in an enclosed space (e.g. closets, airplanes, elevators), you might have claustrophobia. Take a closer look at how CBT can help with claustrophobia.
If you have a past driving trauma (e.g. a car accident) and you avoid driving then you may be dealing with symptoms of post-traumatic stress disorder (PTSD) (Ehlers et al., 1998). This can include things like avoiding memories of the accident, having nightmares, or feeling on edge. Learn more about PTSD.
Is Driving Phobia a Mental Illness?
Driving phobia itself isn’t classified as a distinct mental illness. But it often falls under the category of a specific phobia. A specific phobia is an intense and irrational fear of something. Mental health professionals recognize specific phobias as mental health conditions.
We treat driving phobia like other anxiety disorders. People with driving phobia often experience symptoms similar to anxiety disorders. For example, they experience physical discomfort, avoidance behaviours, and distressing thoughts.
It’s important to know that having a driving phobia doesn’t mean there’s something “wrong” with you. It simply means that this particular activity triggers an extreme fear response. With the right tools and support, many people overcome their fear of driving.
Phobias are a treatable mental health condition with Cognitive Behavioural Therapy (CBT) and Exposure Therapy (Beck, 2011). Our online clinic receives dozens of referrals for driving phobia each month. By the end of treatment, many people are driving again and feeling more hopeful about life.
If you live in Ontario (B.C., Quebec and Nova Scotia), book a free consultation to learn how we can help. Our therapy fees.
Online Driving Anxiety Therapy: Get Help From Home
You don't have to visit a therapist's office to overcome your fear of driving. At Virtual CBT Psychotherapy, we offer driving anxiety therapy online. Our services are available to residents of Ontario, British Columbia, Nova Scotia, and Quebec.
Virtual therapy is as effective as in-person therapy for anxiety and phobias (Andrews et al., 2018). In fact, for driving anxiety specifically, online CBT therapy has some unique advantages:
No driving required to get started. For many people with driving anxiety, getting to a therapist's office is itself a barrier. Virtual therapy removes that obstacle.
Therapy from a familiar, comfortable space. Sessions take place from your home, which can make it easier to open up and engage with the process.
Flexible scheduling. Online sessions are easier to fit around work, family, and daily life.
Access to specialists. Virtual therapy means you aren't limited to whoever is closest to you. You can work with a CBT therapist who specializes in driving anxiety and phobias.
Our therapists deliver CBT and exposure therapy online. If you have virtual reality (VR) equipment at home, we can even incorporate VR-based driving exposures into your treatment plan.
Whether you're in Toronto, Ottawa, Barrie, or a smaller community in Ontario, online driving anxiety therapy makes CBT treatment accessible no matter where you live.
Book a free 15-minute call to get started from the comfort of home. Whether you're in Toronto, Ottawa, Barrie, Collingwood, Midland, Wasaga Beach, Orillia, or anywhere else in Ontario, you can access driving anxiety therapy online — no commute, no waiting rooms, no barriers.
What is CBT for Driving Anxiety Therapy?
CBT is a form of psychotherapy that focuses on changing the way we think and behave (Beck, 2011). CBT aims to help you identify negative thoughts and beliefs that contribute to your anxiety. Once we recognize the negative thoughts, we replace them with more helpful or balanced ones.
For example, if you think “I will get into an accident every time I drive,” a better thought would be “Accidents are possible. But, if I follow the rules of the road, the chance of an accident is low.” CBT also teaches you practical skills and techniques to manage anxiety symptoms.
CBT for driving anxiety also helps you understand why avoidance makes fear worse over time — not better. Each time you avoid a drive, your brain learns that driving is dangerous. CBT breaks that cycle by teaching your brain a new, more accurate response.
How Does CBT Treat Driving Anxiety?
The first step in overcoming a driving phobia with CBT is to understand the root cause of the fear. Often, people link the fear of driving to a traumatic event or an emotionally charged experience (but not always). Through CBT, you can learn to identify and challenge negative thoughts and beliefs that fuel the fear.
One of the main techniques used in CBT for driving anxiety is exposure therapy. This involves gradually exposing you to driving situations that trigger anxiety. The therapist may start with small steps, such as sitting in a car or watching videos of driving.
Once you are comfortable with easier exposures, we will progress to more challenging situations. For example, you could drive on a quiet road and then a busy highway. Over time, exposure therapy helps you overcome your fear of driving and build confidence.
CBT will help you reach your driving goals. This could be driving to work or picking your kids up from their favourite sport. With the help of a CBT therapist, you can learn to manage your anxiety symptoms and develop effective coping strategies. You will be able to use the tools you learn even after therapy ends.
Learn more about CBT for anxiety and Online CBT Therapy for Phobias.
CBT Techniques for Driving Anxiety
Thought Records
Thought records are a tool that will help you change your thinking. Then, you can feel more confident when driving. If you have driving anxiety, you might think "I will crash." You might even have mental images of a serious car accident.
We know that accidents are possible but the probability of it happening is less than when you imagine it to be.
Behavioural Experiments
Behavioural experiments are exercises designed to help you build confidence. These exercises allow you to gradually face driving situations that make you anxious. Experiments help you realize that your fears are less likely than they seem.
By testing out small, manageable challenges you'll learn that you can handle these situations. These experiments are not about pushing yourself too hard. Instead, it's about taking steady steps toward feeling safer and more in control on the road.
Each time you complete an experiment, you gather evidence that contradicts your fears. You will start to feel more confident for future drives.
Exposure Therapy for Driving Anxiety
Exposure therapy will help you to reach your driving goals (Barlow, 2002). For example, if you aim to drive to work or on the highway, we can include that in your treatment plan. If you have driving anxiety, you likely avoid things. Avoiding helps in the short term but keeps anxiety alive in the long term.
We offer a variety of exposures including situational, imaginal and sometimes interoceptive. You can read more about the types of exposure therapy on our anxiety page.
If you have virtual reality (VR) equipment, we could also use that for exposure therapy.
Examples of Exposures for Driving Anxiety:
Below are some examples of exposures that can be helpful in therapy. Everyone’s experience is different, so these should be seen as ideas rather than a checklist.
Making a left-hand turn
Driving around the block
Certain roads or highways
Certain road conditions (e.g. rain or snow)
Avoiding driving alone
Bridges
Driving long distances
Driving to the city or in the city
Driving during rush hour
If you aren’t ready to get behind the wheel and drive, here are some other exposure ideas:
Take Driver’s Education or Driving School
Sitting in your car
Look at images of people driving
Watch videos
Imaginal exposure of driving
Virtual reality
Play video games that involve driving. E.g. Gran Turismo on PlayStation, Forza Horizon or Motorsport on Xbox or Computer, etc)
These examples highlight exposures that can support driving anxiety therapy. Work through exposures with a qualified therapist. A CBT therapist can help you adapt them to your needs and guide you in practicing them safely.
Ready to start driving anxiety therapy with a CBT specialist? Book a free call to get started today.
Overcome Driving Anxiety (Source: Generation Calm)
4. Stopping Driving Safety Behaviours
Stopping safety behaviours is important in CBT. However, many CBT therapists overlook this. A safety behaviour is something that you do to reduce anxiety or prevent something. For instance, you try to distract yourself by listening to music while you are driving with the intent of not feeling your anxiety.
Learn more about the role of safety behaviours and how they maintain your driving anxiety symptoms or phobia.
Examples of safety behaviours for driving anxiety:
Having a support person with you
Opening the window to distract yourself with fresh air
Distracting yourself with music
Carrying medication with you “in case” you have panic symptoms
Memorizing driving routes
Excessively researching how to get somewhere
5. Mindfulness for Driving Anxiety
Mindfulness can help you better manage your emotions. If exposure therapy worries you, we can help you prepare. We can teach you to tolerate your emotions better or to have a healthier relationship with them. We will do this by teaching you how to be mindful of your emotions and thoughts.
Learn more about mindfulness.
How Long Does Driving Anxiety Therapy Take?
One of the most common questions people ask before starting therapy is: "How long will this take?" It's a fair question — and the honest answer is that it depends on the person.
That said, CBT for driving anxiety is one of the faster-working forms of therapy. Unlike open-ended talk therapy, CBT is goal-focused. This means you're working toward specific milestones from the very first session.
Here's what you can generally expect:
Mild to moderate driving anxiety. If your fear is more recent or situational, many people begin to notice improvement within 6 to 8 weekly sessions.
Severe driving anxiety or phobia. If you've been avoiding driving for years, treatment can take 10 to 16 sessions. This allows enough time to work through deeper fears and build lasting confidence.
Maintenance and relapse prevention. Toward the end of treatment, your therapist will work with you on a plan to maintain your progress on your own. The skills you learn in CBT don't disappear when therapy ends — they stay with you.
It's also worth knowing that many people feel a sense of relief early in the process, even before the fear is fully resolved. Simply understanding why your brain responds the way it does can be reassuring.
Most benefit providers in Ontario cover CBT therapy sessions. Visit our therapy fees page to learn more about costs and coverage.
Frequently Asked Questions (FAQ): Driving Anxiety
What causes driving anxiety to start?
Driving anxiety can show up after a scary event like a car accident, getting lost, or even watching someone else panic while driving. For some people, it starts without a clear reason. Sometimes it's an intrusive thought or an overwhelming feeling that came out of the blue. Stress, past trauma, or general anxiety can also play a role.
Why do I feel fine as a passenger but panic when I drive?
When you’re the driver, you feel more responsible and in control—so if something goes wrong, it feels like it’s “on you.” That extra pressure can trigger anxiety. In therapy, we help you understand this fear and slowly build your confidence as a driver.
Can I still do driving anxiety treatment if I don’t drive at all right now?
Yes. You don’t need to be driving to start therapy. We begin where you are, even if that means just talking about your fears or imagining yourself in the car. As you get more comfortable, we build a plan together that fits your pace.
Do I have to drive on highways in therapy?
Only if you’re ready. Exposure therapy is always done step-by-step. If highways feel too scary right now, we can start with small things. For instance, you might start with sitting in the driver’s seat or driving around the block. You’re always in charge of how fast we go.
How long does it take to feel better?
Everyone is different, but many people start to feel relief within a few weeks of CBT or exposure therapy. Progress depends on how often you practice and how ready you feel to face your fears.
The important thing is—you can get better, one step at a time. Most people will need about 6 - 12 weekly therapy sessions. However, some people will respond earlier and some people will need more sessions.
What is the fear of driving called?
The fear of driving is called amaxophobia. It ia as a mental health condition and is treatable with CBT and exposure therapy. Many people do not know there is a name for what they experience, but knowing it exists — and that others share it — can be the first step toward getting help.
What is driving phobia treatment like at Virtual CBT?
Driving phobia treatment at Virtual CBT starts with a free 15-minute call where we learn about your specific fears and goals. From there, your therapist builds a personalized CBT and exposure therapy plan with you. Sessions are online, which means no driving required to start. Most people begin to feel relief within 6–12 weekly sessions.
Connect with a Driving Anxiety Therapist in Ontario
Driving anxiety does not have to limit your life. At Virtual CBT Psychotherapy, our therapists specialize in CBT and exposure therapy for fear of driving. We work with teenagers and adults across Ontario, B.C., Nova Scotia, and Quebec — all online.
Many benefit plans in Ontario cover registered psychotherapists and social workers. Visit our therapy fees page to learn more about costs and coverage.
Ready to take the first step? Book your free 15-minute call — no commitment required. Our Clinical Directors will match you with a therapist who specializes in driving anxiety.
Written by Alpar Szotyori, RP and Driving Phobia Expert
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Publishing.
Andrews, G., Basu, A., Cuijpers, P., Craske, M. G., McEvoy, P., English, C. L., & Newby, J. M. (2018). Computer therapy for the anxiety and depression disorders is effective, acceptable and practical health care: An updated meta-analysis. Journal of Anxiety Disorders, 55, 70–78.
Barlow, D. H. (2002). Anxiety and its disorders: The nature and treatment of anxiety and panic (2nd ed.). Guilford Press.
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
Ehlers, A., Mayou, R. A., & Bryant, B. (1998). Psychological predictors of chronic posttraumatic stress disorder after motor vehicle accidents. Journal of Abnormal Psychology, 107(3), 508–519.
