As a mental health professional based in Morris County, NJ, I have witnessed firsthand how the prolonged traffic issues on Route 80 are affecting the well-being of commuters. Many of my patients and community members are experiencing heightened stress, anxiety, and frustration caused by the ongoing sinkhole crisis. https://dot.nj.gov/transportation/commuter/roads/i80/
One patient recently shared, “Doc, I’m facing death every day. The near misses and almost accidents I’ve had are crazy. People are losing their minds, driving crazy. I just grip the wheel and cry.”
With the ongoing sinkhole issue on Route 80, it’s not unusual to hear about people spending over an hour and a half, or more, navigating the chaotic traffic. Living in Rockaway, just one exit away from the traffic jam, I witness the congestion forming as early as 1:30 in the afternoon. The mental health effects of this ordeal cannot be understated. Despite Governor Phil Murphy’s call for remote work accommodations, many employers have not followed suit. Consequently, I now encounter numerous patients who are emotionally overwhelmed by the grueling commute and the length of time this has gone on.
Mental Health Impact:
Definition:
According to the National Highway Traffic Safety Administration (NHTSA), aggressive driving is defined as any combination of traffic offenses that endanger other persons or property. Road rage, on the other hand, is an extreme form of aggressive driving, often characterized by violent or angry behavior behind the wheel.
A recent Pew Research Center survey indicates that nearly half of Americans perceive an increase in dangerous driving in their areas since the COVID-19 pandemic. This perception aligns with what I am hearing from many of my patients as they navigate the hazardous conditions on Route 80.
The prolonged commute is taking a serious toll on mental well-being. Some of the most common issues I hear about include:
- Increased anxiety and depression
- Episodes of road rage and frustration
- Feelings of helplessness and hopelessness
- Emotional breakdowns, including crying and screaming in the car
- Impulses to engage in reckless driving
- Limited patience and heightened irritability.
The average commute time has increased by at least an hour and a half, adding significant stress to daily routines. Many arrive at work feeling drained, with little motivation to start the day. Adding to this stress, remote work options remain scarce, despite clear mental health challenges people are enduring. Many people fear pushing the option of remote work due to fears of losing their jobs in what seems to be a difficult economy we may be heading into. The effects, even if they are masked for hours a day, are real. People are struggling. It’s been many months of trying to cope and peoples’ reserves are at a breaking point.
Coping with Commuter Stress:
Finding ways to manage stress during a challenging commute can make a significant difference. Here are some practical strategies to help reduce anxiety and regain a sense of control on the road.
Engage Your Mind:
- Audio Books & Podcasts: Choose content that uplifts and distracts in a positive way, such as self-help, empowerment, comedy, or recovery-focused podcasts. Avoid those that trigger stress or anxiety.
- The Playlist: Music is a powerful regulator of our nervous system. Curate a playlist that helps you unwind or matches the duration of your commute.
Mindful Practices:
- Breathing and Mindfulness: Practice deep breathing techniques, like box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) to stay calm.
- Gratitude Reflection: Focus on what you have rather than what you lack. This practice encourages a positive mindset and emotional resilience.
Social Connection:- Reaching Out: Use your commute to call supportive friends or family who bring a sense of calm or humor. For those in recovery, reconnecting with a sponsor can also be helpful.
Optimizing Your Routine:
- Break Your Schedule: Adjust your work hours to avoid peak traffic times if possible. Flexible scheduling, like a 12-8 or 11-7 shift, can significantly reduce stress. Offer yourself options.
- Use Your PTO: It’s essential to use accumulated time off strategically to recharge. I speak to people who sometimes have 2 years of sick time they haven’t used. Take a mental health day, schedule time off around your period or PMS week. Be strategic and use your time in ways that nourish you.
Enhance Your Environment:
Make Your Space a Sanctuary: After a long commute, create a cozy home environment with fresh flowers, calming scents, or soft lighting to decompress.
Seek Support:- Therapy: If you’re feeling overwhelmed, talking to a therapist can provide guidance and emotional relief.
- Limit News: This again goes back to an already anxious mind, it does not need more things to worry about. I recommend no more than 15-30 minutes of news daily.
- Self-Harm Awareness: Be mindful of coping mechanisms that may be harmful, like substance use, and seek help if needed.
Call to Action:
If you’ve been affected by the Route 80 sinkhole commute, share your experience and coping strategies in the comments. Let’s support each other through this challenging time.