Beginner Driver Education · Attention
Managing Mental Stress While Driving: Tips for Safe and Defensive Driving
Driviology Road Safety Education Team
What this actually means for you
Here is an uncomfortable fact every instructor knows: most of the time, the car is fine and the road is fine. It is the driver's attention that wanders off. Several factors outside the vehicle can also cause stress. It cannot be faked or crammed the night before a test. It is a habit you either build in your first months of driving or spend years unlearning the opposite.
Mental Stress Impairment: Drive Safely with Stress Management Techniques
Driving can be pretty stressful. Several factors outside the vehicle can also cause stress. It may be due to work, family, friends, or any other source.
To remain safe on the road, the driver must concentrate.
The driver should recognize and know the road factors likely to add stress and try to avoid these things.
For example, if another driver cuts them off, they should take the steps to remain calm and patient.
If the driver feels too stressed, they can pull over on a safe part of the road and take a few deep breaths before continuing.
Leaving 10-15 minutes earlier may help them remain calm and patient.
Drivers should also avoid invoking road rage in other drivers and themselves.
Avoid tailgating, cutting people off, abusing their horns, harsh braking, and speeding.
Following are examples of mental stress while driving:
- Feeling anxious or worried about reaching a destination on time
- Experiencing road rage
- Feeling overwhelmed by traffic or the driving situation
- Dealing with distractions such as a phone or navigation system
Here are some tips for handling mental stress while driving:
Take deep breaths: If you feel stressed or anxious, try taking deep breaths to calm yourself down.
Focus on the road: It is crucial to focus on the road and the traffic around you when driving. Avoid distractions like your phone or music, and pay attention to your surroundings.
Practice defensive driving: Defensive driving means anticipating the actions of other drivers and being prepared to respond. By practicing defensive driving, you can reduce stress and avoid accidents.
Take breaks: If you're feeling overwhelmed or stressed, it can be helpful to take a break. Pull to a safe spot, relax, and regroup for a few minutes.
Listen to calming music: Some people find calming music can help them feel more relaxed and focused while driving.
Plan ahead: To avoid stress while driving, plan your route and allow plenty of time to reach your destination. This can help you avoid feeling rushed or anxious on the road.
Seek help: If you are experiencing persistent stress or anxiety while driving, consider seeking help from a mental health professional. They can provide tools and strategies for managing stress and feeling more comfortable on the road.
Discussion Forum Activity - Stress Management:
Stress could cause higher levels of aggression in adults, and aggressive drivers are more likely to take risks and have car accidents. It's important to prioritize self-care and stress-reducing activities to maintain a healthy and balanced lifestyle. How can we overcome stress, in your opinion? Share your experience or tips regarding this.
Click here to go to the Discussion Forum.
Using this on Ontario roads — and on your road test
Ontario law treats this seriously: distracted driving penalties are steep, and novice drivers face licence suspensions on top of fines. But the legal risk is honestly the smaller one — a car at 60 km/h covers the length of a basketball court in about two seconds, and a lot can step into that space. In the GTA the demands never stop: transit stops, cyclists, pedestrians looking at their own phones, delivery riders filtering through traffic. Set the car up before you move — seat, mirrors, phone away and silent, route planned — so that once you are rolling, your attention has only one job.
Questions drivers ask us
Can you explain managing mental stress while driving in simple terms?
The driver should recognize and know the road factors likely to add stress and try to avoid these things.
What is the easiest way to protect my attention while driving?
Set the car up before you move: phone away and on silent, mirrors and seat adjusted, route entered, music chosen. Once you are rolling, every one of those small jobs competes with the road — and the road is the only one that can hurt you.
Can I fail a road test for looking at my phone?
Reaching for a phone while driving is a serious error and, on Ontario roads, a serious offence — for novice drivers it can mean a licence suspension, not just a fine. On a test, your phone should be away and silent from the moment you get in the car.