From our Psychologist
Driving Well: Mental Health & Support
Your wellbeing is as important as your driving skills
Recognising Anxiety​
​​​You might be experiencing driving-related anxiety if you notice:
​
-
Your heart races or you feel short of breath when you get behind the wheel
-
Sweaty palms or tense muscles while driving
-
Feeling dizzy, shaky, or lightheaded when you stop at lights or merge
-
Avoiding certain roads, intersections, or times of day
-
Worrying days in advance about lessons or tests
-
Feeling panicked when making small mistakes
​​
Remember, everyone feels nervous at first. If it feels overwhelming, there’s help available.
​
​
Downloadable resource PDF: “Managing Anxiety on the Road” with tips, breathing exercises, and helplines.
Here are practical tools our psychologist recommends and that many of our learners find useful:
​
1. Prepare your environment
-
Make sure your seat, mirrors, and temperature are comfortable.
-
Play calm music or a guided breathing playlist.
-
Avoid rushing — plan to arrive 10–15 minutes early.
2. Breathe to reset
-
Try “box breathing”: inhale for 4, hold for 4, exhale for 4, hold for 4.
-
Repeat at red lights or before you start the car.
3. Start small and build up
-
Begin with short drives in quiet areas.
-
Gradually increase difficulty — time of day, traffic, longer trips.
4. Ground yourself
-
Focus on physical sensations: the feel of the steering wheel, your feet on the pedals.
-
Describe what you see out loud to stay in the moment.
5. Challenge anxious thoughts
-
Replace “I’ll mess this up” with “I’m still learning, and that’s okay.”
-
Remind yourself of what’s gone right, not what could go wrong.
6. Talk about it
-
Share your nerves with your mentor or a trusted person — anxiety loses power when you speak it aloud.
-
Professional support can make a huge difference if anxiety feels strong or consistent.
Coping Tips
Support Services
​​
​
Victoria
​​
​
ASRC:
Support for people seeking asylum
​
Mental health and wellbeing for young people
​
Road Trauma Support Services Victoria:
Counselling and education after road
​
Parenting and family support
13 22 89
https://services.dffh.vic.gov.au/parentline
​
​
​Beyond Blue:
Mental health and anxiety
300 22 4636
https://www.beyondblue.org.au​
​
24/7 crisis support
13 11 14
​
Emergency relief and wellbeing programs
​
Domestic & family violence counselling
1800 737 732
National
For Mentors​
How you can help your learner driver​?
​
Mentors play a big role in helping learners feel safe and confident.
Here’s what helps most:
​
-
Keep your voice calm and even during lessons.
​
-
Acknowledge nerves — “I know this feels tricky, but you’re doing well.”
​
-
Use positive language (“let’s try again”) instead of criticism.
​
-
Encourage breaks if the learner looks overwhelmed.
​
-
Ask reflective questions: “What part made you most nervous?” or “How could we make that easier next time?”
​​
If a learner frequently appears distressed, suggest a conversation about professional support.
Stories & Resources
​​