Fear of Driving Over Bridges: A 6-Step Plan to Print

Before you start

• Look at the bridge on a map first. Note its length, how many lanes it has and where you could pull off before and after it.
• Pick a quiet time. A calm day with little wind and few cars makes the early steps easier.
• Stopping is often not possible on a bridge. Do your breathing before you start and after you are across, never while crossing.

The 6 steps

From looking at a bridge to driving across it. 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. Look at your bridge on a map

   Notice how long it is and where you could pull off before and after.

   Open a map or a satellite view of the bridge at home. Notice how long it is, how many lanes it has, and where the exits are on either side. Rate how it feels to look at it. This step needs no car.

   Step 1 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

2. Ride across as a passenger

   Or look at the bridge from the side. Just notice how it feels.

   Cross the bridge as a passenger, or stand and look at it from the side. Keep your eyes on the road ahead and notice how it feels. Rate it. You are learning what the bridge looks like from the car seat.

   Step 2 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

3. Drive over a short, low bridge

   A small overpass in daylight at a quiet time.

   Drive over a small, low overpass or short bridge in daylight at a quiet time. Keep your eyes on the road ahead. This gives your body a first, small crossing to get used to.

   Step 3 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

4. Drive over a medium bridge

   Choose a quiet hour. Keep your eyes on the road ahead.

   Drive over a medium bridge in a quiet hour. Choose a moment with few cars and calm weather. Rate it afterwards and write one line.

   Step 4 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

5. Cross your bridge at a quiet time

   Early morning or mid-afternoon, calm weather.

   Cross your own bridge early in the morning or mid-afternoon on a calm day. Decide beforehand which lane you will use. Repeat it on another day to see how the number changes.

   Step 5 done

   Anxiety 0 to 10

   Rate

   Before / 10After / 10Date

6. Cross it when it is busier

   Only when the quiet crossing feels easier.

   Cross at a busier time. Move to this step only when the quiet crossing feels easier. Busy traffic is a new variable, so give it its own number and as many tries as you need.

   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 bridge is too much for now, split the step: a shorter bridge, a lower bridge, or the same bridge as a passenger first. You can also choose a different route and come back to it later.

Questions