Strategies for Managing Anxiety and Anger During Daily Commutes

According to the United States Census Bureau, the average commute in America has increased over the last few years to a new high of about an hour per day roundtrip. This means that the average adult spends nearly twenty hours a month traveling to and from their daily responsibilities. If you struggle with anxiety and anger, this has all the ingredients for an outburst. Knowing that you are facing potential triggers is the first step in learning to avoid them.

Tips to manage anxiety and anger

Here are some other tips to help you manage your anxiety and anger during your daily commute.

Eat a balanced breakfast

Being “hangry” (being simultaneously hungry and angry) is a real thing. Often our emotions are highest when we are hungry. Allowing enough time in your morning routine to have a healthy breakfast will help regulate your emotions. Include protein and healthy fats to stabilize blood sugar levels.

Limit stimulants

Avoid sugar and caffeine which can exacerbate anxiety symptoms. Before and during your commute drink water or herbal tea instead of coffee or sugary drinks.

Get plenty of sleep

As tempting as it is to stay up all night and flip through social media, getting a good night’s rest the night before can help you stay emotionally balanced throughout the day.

Be prepared

Being prepared is key to reducing anxiety. Before your commute, take a few minutes to ensure that everything you need is ready. This might include planning your route and checking for possible delays, packing your bag the night before, and setting out your clothes ahead of time to minimize morning decisions.

Avoid triggers

If you know that you get emotionally charged from listening to sports broadcasts or heated political debates, don’t. If driving past your ex-fiancée’s house will put you in a bad mood, find an alternative route. Do what you can to eliminate things that might trigger anxiety or anger.

Create a positive environment

Your commute doesn’t have to be just a means to an end. Your commute can be a time for self-care and enjoyment. Listen to easy-listening music or put on your favorite worship playlist to help keep your mind off things that might trigger negative emotions.

You could also listen to an audiobook or podcast. Practice gratitude by mentally listing things you’re thankful for and engaging in positive self-talk to reinforce a calm mindset.

Set realistic expectations

It’s important to acknowledge that commutes are unpredictable and stressful. Set realistic expectations to help manage your reactions. Allow extra time to reduce the pressure of being late and accept that delays and obstacles are part of the experience.

Reach out for support

If commute-related anxiety or anger is significantly impacting your life, don’t hesitate to seek support. Talk to a therapist who can help you develop personalized coping strategies. Professional support can provide you with additional tools and resources to minimize your anxiety and anger effectively.

Managing anxiety and anger during daily commutes is about finding what works best for you. By using these techniques, you can transform your commute from a source of stress into an opportunity for self-care.

Getting help

Remember that it’s okay to seek help when you need it. Taking care of your mental health is a vital part of overall well-being. The counselors at Grapevine Christian Counseling in Grapevine, Texas can help. Contact us to schedule an appointment today.