Generally speaking, commuting is probably the most dangerous and stressful thing that we put ourselves through on a daily basis. Adding to this, not sleeping enough hours, distractions due to smart phones, and the stress of being late for work can really make things extra hazardous on our health. The feeling of being stuck in traffic and then rushing to your destination can leave you feeling frustrated, anxious, and even angry. And, if you get cut off or “disrespected” by another driver on the road, then that can really get the “fight or flight” hormones flowing.
Certain situations in traffic may trigger our primal instincts of survival, activate our sympathetic nervous systems and as a result make us act out defensively to protect ourselves against potential danger or threat. In response to this nervous system activation, the neurotransmitters released by your adrenal glands (adrenaline and noradrenaline) increase your heart rate, increase your blood pressure, open up the air passages to facilitate breathing, enlarge your pupils to help with vision, and help to shuttle more blood to your muscles to get them ready for possible engagement. [3] Once this physiological response is activated it is very hard to regain composure. Once we are triggered, we are ready ‘to go to battle’ against the supposed threat, our bodies are primed and ready to sprint, jump, kick, and punch, so sitting in a slowed vehicle in traffic is the worst possible outlet for your brain and body. [1] [2]
Being exposed to these feeling of anger and frustration on a daily basis can have very negative effects on your mental and physical state. Cortisol, a hormone released during periods of stress or the “fight or flight” response, helps to enhance and protect the body against adrenaline and noradrenaline. However, if this hormone and these neurotransmitters are not able to come back down to their normal concentrations, then they can start to create havoc on the body and can lead to all sorts of health issues like anxiety, depression, fatigue, digestive problems, memory and concentration impairment, weight gain, heart disease, headaches, and sleep problems. [4] In 2012, a study by Washington University in St Louis, found that people who had long commutes had associations with higher weight gain, lower fitness levels, and high blood pressure, which increases your overall risk of cardiovascular disease. They also found that these higher levels of chronic stress could make you more vulnerable to disease since it lowers your immune system and increases your chances of depression. [1]
So how can you maximize your commute and reduce negative effects?
As someone who has commuted through busy, LA traffic for the past 6 years (2 hours per day, 5 days per week), I have picked up a few coping mechanisms along the way.
1. Turn your commute into an educational trip. After catching up on the latest news stories on NPR I use the rest of my commute to listen to new music, interesting podcasts or audio books. I like listening to books that I’ve been putting off reading such as ‘self-help’ books or books on health and fitness. These include: The Power of Habit by Charles Duhigg, Mind Games: Phil Jackson’s Long Strange Journey, The 7 Habits of highly Effective People. Some of my favorite podcasts are: The Paleo Solution Podcast with Robb Wolf, TED Radio Hour, Radiolab, This American Life, Hidden Brain, S-Town.
2. Strengthen your core during your commute.
- Engage in pelvic tilting exercises while driving. While holding the steering wheel at the bottom with palms up, begin to tilt the pelvis with each exhale. As you breathe out tilt the pelvis forward as you tighten the abdominal muscles and pelvic floor muscles (Kegel exercises). Start with 2-3 sets of 8-12 repetitions.
- Work on postural muscles. While holding the steering wheel at the bottom with your palms up begin to move the shoulder blades back and down. As you exhale allow the chest to come forward as you contract the rhomboids and the middle and lower trapezius muscles, as the scapulas (shoulder blades) move away from your ears and towards your back pockets. Hold for the duration of the exhale breath. Start with 2-3 sets of 8-12 repetitions.
- Restore the proper curve to your spine with chin tucks. While holding the steering wheel at the bottom with your palms up, start to move the shoulder blades back and down during your exhale while retracting the chin down towards the head rest. To do this movement correctly, make sure the head stays in a straight line as the chin goes back towards the headrest and hold for the duration of the exhale breath. Start with 2-3 sets of 8-12 repetitions.
- Stabilize your shoulders with shoulder retractions. First hold the steering wheel with both hands at a 3 and 9 o’clock position with thumbs up and elbows locked out in a straight position. Then with each exhale move the shoulders backwards into a retracted position. You can perform the exercise with one shoulder at a time or with both shoulders at the same time. Hold for the duration of the exhale breath and relax on the inhale breath. Start with 2-3 sets of 8-12 repetitions.
- Strengthen your grip. While holding the steering wheel with one hand you can use the free hand to work on your intrinsic hand muscles as you exhale and squeeze a tennis ball or a stress ball. If you want to strengthen the wrist flexors and extensors try using the Metolius GripSaver Plus ball. Hold for the duration of the exhale breath and relax on the inhale breath. Start with 2-3 sets of 8-12 repetitions.
**Many of these exercises can be performed in combination with each other. For example, you can perform the pelvic tilt exercise while working on the postural muscles of the upper and doing chin tucks.
3. Turn your commute into an opportunity for spiritual growth. I often joke with some of my patients that I’ll know I’ve attained enlightenment the day I’m able to drive to and from work in traffic without it affecting my emotional state. Thus, you too can use your commute to test your own virtues of patience, empathy, and love especially while running late, getting cut off, or having car trouble.
So when something unfavorable happens on your drive, simply let the thoughts and emotions arise, notice them and then let them pass and fade away. See how they eventually dissipate and dissolve if you stop giving them energy. We can become so attached to undesirable situations that occur on our drives that we continue to replay the event over and over again, which makes us continue to be upset hours or even days later.
So don’t get discouraged when you feel yourself overflow with emotion, just recognize it, forget about it, and shift your focus as smoothly as possible. Use your drive to work to expand your mind and strengthen your body and see how your emotions stabilize and your attitude changes towards your commute.
(Please be careful while driving and follow all traffic laws. Perform the exercises and activities at your own risk).
References
[1]Affairs, GMA News and Public. "Stress, Pollution, Fatigue: How Traffic Jams Affect Your Health." GMA News Online. N.p., n.d. Web. 08 June 2017.
[2]Landau, Elizabeth. "Can You Believe This Traffic? Health Consequences of a Long Commute." CNN. Cable News Network, 24 Nov. 2012. Web. 08 June 2017.
[3]"You & Your Hormones." You & Your Hormones | Hormones | Adrenaline. N.p., n.d. Web. 08 June 2017.
[4]"Chronic Stress Puts Your Health at Risk." Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Apr. 2016. Web. 08 June 2017.