Panic Attack While Driving: What to Do, Step by Step

Updated 26 October 2026

What should you do if a panic attack starts while you're driving?

Work through these in order. The first priority is getting stopped safely, not stopping the panic.

1. Keep steady

Panic can make you want to stop the car immediately. Braking hard or stopping in a live lane is usually more dangerous than driving on steadily for another minute. Keep both hands on the wheel, hold your speed, and move into the slower lane when it's safe.

2. Slow your breathing

Breathe slowly and deeply, keeping your eyes on the road. This is the same NHS advice given for any panic attack, along with reminding yourself that the attack will pass¹.

3. Find a safe place to stop

The Highway Code says that on motorways and other high-speed roads the safest place to stop is a service area. Lay-bys, emergency areas, and hard shoulders are other places of relative safety, but hard shoulders give less protection because they're so close to traffic². On a motorway, the next exit or service area is usually the best target².

4. Once you've stopped, let it pass

Switch the engine off and, if it's safe to do so, get out of the car for some air⁵. Then keep breathing slowly. Most panic attacks last between 5 and 20 minutes¹, and the worst of it usually comes early. More on that in how long panic attacks last.

5. Leave your phone until you've stopped

The Highway Code is clear that it's far safer not to use a phone while driving, and to find a safe place to stop first³. That includes calming apps. Once you're parked, a guided breathing or grounding exercise, or a call to someone you trust, can help.

What can help while you're still moving?

Things that engage your senses without taking your eyes off the road. Healthline suggests keeping sour or spicy sweets, gum, or a cold drink in the car, since a cold drink or a sharp taste can help bring your attention back to the present. Familiar music, a podcast, or the radio can also give your mind something else to follow⁵.

Should you drive on afterwards?

Only when you feel steady. There's no need to rush back onto the road. If you don't feel ready, it's fine to wait longer, or to call someone to come and drive you. If a passenger is with you and able to drive, they can take over once you've stopped.

Do you need to tell the DVLA about panic attacks?

In the UK, you must tell the DVLA if you've been diagnosed with anxiety and it affects your ability to drive safely. If it doesn't affect your driving, you don't need to tell them, and the GOV.UK advice is to ask your doctor if you're unsure. Not telling the DVLA when you should can lead to a fine of up to £1,000, and you could be prosecuted if you're involved in an accident as a result. Car and motorcycle drivers can report online or use form M1⁴. Outside the UK, check your own licensing authority's rules.

How can you make panic while driving less likely?

Avoiding driving can feel like the easy fix, but it can make things harder over time. Fear of situations where escape seems difficult is part of what the American Psychiatric Association describes as agoraphobia⁶, and motorways and traffic jams fit that pattern for many people.

The better route is treatment. NICE recommends cognitive behavioural therapy (CBT) for panic disorder⁷, and in England you can refer yourself directly to a talking therapies service¹. In the meantime, practising slow breathing or a grounding technique like 5-4-3-2-1 when you're calm makes it easier to reach for when you need it. Knowing where the service areas are on a route you're nervous about can help too.