Have you been finding that your commute adds to your stress in life? Perhaps you’ve noticed
yourself become irritable after battling Toronto rush hour on the 401? In this article, I discuss the
unexpected ways that your commute may be affecting your mental health, alongside proactive
measures you can take to manage this daily stress.

Why Should I Think About My Commute?

Our commutes take place at the beginning and end of our days. This means that the hour we
spend in morning/evening rush hour traffic can significantly influence how we show up in
relationships, our leisure time, and overall life satisfaction.

Getting from one place to another can be an unexpected source of significant stress. From your
daily commute to weekly Loblaws runs, have you ever thought how your method of
transportation may be impacting your day-to-day stress?

In the same way that many mental health professionals advocate for sleep hygiene and digital
hygiene, I believe it could be beneficial to start thinking about our “commute hygiene” as well.
After all, Canadians, on average, spend 52.8 minutes traveling to and from work, with Toronto
residents topping Canadian rankings at 66.6 minutes per day. That’s over 275 hours/year
Torontonians spent commuting, and something worth thinking about.

Before I continue, I want to mention a (pretty large) disclaimer that many practical solutions
proposed in this blog may not be feasible for everyone. Mortgages/rent, mobility challenges, and
lack of transportation alternatives are real barriers people face that make commutes difficult to
change. That’s why I’ve provided mental health-focused recommendations to reduce stress as
well.

Commuting Time Linked to Lower Life Satisfaction

With time in our workweeks being finite, the way we allocate our limited time can really matter.
In other words, when we spend five to ten hours a week traveling to and from work, that’s time
we don’t get back towards our health, relationships, leisure, and more.

Relationships

Have you ever found yourself irritable due to rush hour traffic, making it harder for your partner,
children, or colleagues to connect with you?
Perhaps this frustration was due to other drivers or unexpected construction. Whatever the
reason, the chaos of commuting often leaves us stressed. In this way, the stress of traffic can
make it harder for us to connect with others in the way we want.

Leisure Time

When we spend 5-10 hours behind the wheel, that’s time we don’t get back to relax, see friends,
exercise, or pursue that hobby you’ve always been meaning to try. Imagine how you might feel
with 5 extra hours of leisure time throughout the work week.

Road Rage

Sometimes the stress of driving can result in difficulty managing road rage. When driving,
expressing anger may feel like we’re productively venting, but ultimately, the anger is only held
onto by us. As such, if we experience road rage on a regular basis, constant anger causes our
baseline stress to increase, further perpetuating the cycle of anger and stress on the road.
The good news is that there are practical and mental health-focused solutions to help you
navigate stress from transportation.

Ways to Combat Stress in Your Commute

Listen to Music or a Podcast You Enjoy

Stressful activities are exactly that – stressful. However, try listening to music, an audiobook, or
a podcast you love during your next commute. By combining something you enjoy alongside
your daily commute, being on the TTC might become more manageable, or even something to
look forward to.

Mindfulness

Practicing the act of mindfulness can help reduce stress during your commute. By understanding
how your commute causes stress leading to anger, practicing mindfulness can help you self-
regulate by actively choosing to let sticky emotions pass. But remember, keep your eyes on the
road!

Gratitude Practice

During your morning commutes, try mentally listing 3 things you’re looking forward to. Then in
the evenings, list 3 things that went well. Actively practicing gratitude can increase well-being,
reduce stress, and make your commute a part of your check-in/check-out ritual.

Take a Break

Set aside ten minutes to unwind after your commutes. This might look like leaving for work ten
minutes earlier or asking family for ten minutes alone after a long day of work. Perhaps
unwinding might look like a walk around Trinity Bellwoods or High Park. Funnily enough, ‘me-
time’ might be exactly what’s needed to create presence for others.

Commute Quality

The way we commute can also influence our wellbeing. A 20-minute walk or cycle isn’t the
same for stress levels as 20 minutes of stop-and-go traffic. If feasible, consider choosing the
mode of transportation that makes the most sense for you. In addition, modes of transportation
like walking or cycling can be surprisingly effective ways to keep you physically active.

Moving Closer to Work

This solution isn’t for everyone. The reality is that with large families, mortgages/rentals,
finances, or a home that you love, moving simply doesn’t make sense for many people.
However, if the benefits of moving 10-15 minutes away from work outweigh the costs of
moving, this might be something worth considering. If your goal is regaining leisure time
throughout the week, moving might be your most effective option.

Consideration: Costs

One barrier to moving closer to work may be that housing costs are more expensive. While this
is likely true, moving closer to work can reduce your transportation costs significantly. For
instance, if driving to and from work costs you approximately $200 of gas/month, choosing to
cycle or walk could save you $2400 per year. If you want to go the extra mile, going totally car-
free can save you an additional ~$2000/year in insurance alongside other significant costs
associated with maintenance, parking, and car payments.

Final Thoughts:

Our commutes are a significant part of our day, and it might be time to start treating it as such. In
this blog, I’ve covered ways that commutes add to stress, while providing practical and mental-
health focused approaches to address it.
If you’re looking for help with workplace stress, burnout, relationships, couples counseling, life
transitions, or general life satisfaction in Toronto, Horizon Therapy offers online counselling
across Ontario. Book a free consultation today!

Hi, I’m Glen Zheng – an MSW Intern at Horizon Therapy. I hold a Bachelor of Arts in
Philosophy from Simon Fraser University and am pursuing my Master of Social Work at the
University of Toronto. Helping people navigate complex challenges related to cultural identity, immigration, ADHD, autism, attachment, life transitions, and trauma, I apply an approach that is compassionate,
client-centered, and at your pace. My goal as a therapist is to help you live life your way. Outside of the clinic, I enjoy exploring the backcountry, listening to music, and playing board
games.