Scared to Drive Alone? A Gentle 6-Step Ladder to Print

Before you start

• Tell someone when you leave and when you arrive. A text is enough. It makes the first solo trips feel less lonely.
• Keep every early trip short and in daylight at a quiet hour. You can always make the next one longer.
• Keep your phone out of reach while the car is moving. Use a mount or leave it in a bag, and stop to check it.

The 6 steps

From sitting alone in the car to a short trip on your own. Do each step for real, then come back when you are parked and rate how anxious you felt: 0 is calm, 10 is the most anxious you can imagine. The NHS advises staying with a step until the fear has dropped by about half, then moving on. Repeat or skip any step. There is no deadline. 0 of 6 done.

1. Sit alone in the parked car

   Two minutes, engine off.

   Sit alone in the parked car for two minutes with the engine off. Notice what feels different without another person there. Rate your anxiety before and after.

   Step 1 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

2. Engine on, alone

   Stay parked for two minutes.

   Start the engine and stay parked for two minutes, alone. Keep your hands on the wheel. The aim is to be comfortable with the quiet.

   Step 2 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

3. Around the block alone

   One familiar loop at a quiet time.

   Drive around the block alone at a quiet time. Keep it short, park, rate it and write one line. Repeat it on another day.

   Step 3 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

4. A familiar route alone

   Choose a short one. Tell someone when you leave and arrive.

   Drive a short familiar route alone. Tell someone when you leave and when you arrive. Rate it afterwards and write one line.

   Step 4 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

5. A short errand alone

   Somewhere nearby, daytime.

   Run a short errand somewhere nearby in the daytime. A trip with a purpose and a place to park often feels easier than driving round with no goal.

   Step 5 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

6. A slightly longer trip alone

   A road you know, with a place to stop.

   Take a slightly longer trip on a road you know, with a place to stop on the way. Move to this step only when the short trips feel easier.

   Step 6 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

Your ticks and ratings are saved in this browser only and match the Step ladder builder.

If a step feels too big

If a step is too big, take the same route with a calm person in the passenger seat first, then repeat it alone. Ask them to stay quiet and not coach you.

Questions