How to Navigate Your Greater DC and DMV Commute
March 3, 2025 | Dana Harron
Stress-Free Washington DC Commute: Tips for Managing Traffic and Starting Your Day Calmly
With more workplaces returning to in-person operations, many in the Washington DC area are facing the reality of daily commuting once again. Morning traffic is increasing, and while patterns may shift, Washington DC, northern Virginia and southern Maryland are still known for having one of the most challenging commutes in the country.
The way you start your day can set the tone for everything that follows. Your mindset during your commute directly impacts how you feel when you arrive at your destination. To help make your return to commuting smoother and less stressful, consider these tips for a calmer, more mindful journey
Give Yourself Enough Time
So much stress can be alleviated by getting up ten minutes earlier. Aim to arrive at your destination a half an hour before you need to be there. You simply can’t count on traffic in Washington DC to be consistent. So, it’s really important to give yourself a lot of wiggle room. The sense of ease and calm that results from knowing that you will arrive on time cannot be overestimated.
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Consider Your Comfort
Make sure that your car is clean and calm. Consider a soothing scent such as lavender - the part of our brain that senses smell is more connected to the limbic system or “emotional brain” than any other sense. Make sure that you get garbage out of the car whenever possible. Adjust the seat carefully, paying real attention to how your body feels and making sure that you are well supported. Consider devices to enhance your comfort such as lumbar support or wedge seating.
No News Radio
Wherever you fall on the political spectrum, most of us can agree that the news we hear on the radio can be stressful at times. This may be especially true for those of us between Annandale and Friendship Heights, where politics is often front and center.
Consider Audiobooks and Podcasts
If you are the type of person to get lost in a story, it can be really helpful to engage in that fantasy world during your commute. People report that type passes more quickly when you are. If you really enjoy non-fiction, no problem, but do not use this time to “improve yourself” or get better educated unless that is truly thrilling for you. The important thing here is to be your best self during your commute, because it is a sensitive and important time, not to be working on yourself for the future.
Listen to Calming Music
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The research suggests that, unsurprisingly, people report that listening to calming music helps them to feel calm. How do we define calming music? Partially it has to do with what we enjoy and are familiar with. People also find that a slower, downbeat tempo helps them to feel more at ease. It doesn’t really matter too much what you choose, but that you choose thoughtfully and pay attention to how what you are listening to makes you feel inside of your body. If a song makes you relax your muscles and relax your jaw, put it on repeat. If you find yourself tensing up and leaning forward, you might want to skip the track.
Do Not Multitask
The temptation is strong, but it may help to remember there is actually no such thing as multitasking. The human brain can only focus on one thing at a time. So when you think you are doing more than one thing, you are actually shifting your focus back and forth from one task to another second by second. This means that neither thing really has your full attention, and for driving it only takes a split second to miss your turn, not notice a car in your blind spot or fail to notice a pedestrian. Now that’s stress. Keep some perspective.
Multitask
I mostly say this to be cute, because I just said the opposite thing. So clever of me. But seriously, if the multitasking bug has gotten you bad, it is ok to do one specific thing while you are driving. The first one is breathing. Yes, of course we are always breathing. But we are often breathing shallowly and quickly, particularly if we are stressed out. This is a part of the fight/flight response, the way that our bodies activate when we are under stress. But when we breathe deeply and fully, into our stomachs, we activate the parasympathetic nervous system. Otherwise known as the “rest and digest” system, this is the part of our neurology that calms us down and makes us feel at ease. So breathe while you are driving, and pat yourself on the back for being efficient.
Arrive Calm, Stay Confident: Making Your Commute Work for You
Your commute doesn’t have to be a source of stress, it can be an opportunity to set a positive tone for your day. You can navigate the DC commute with greater ease and confidence by following the tips above. Remember to allow extra time, create a calming environment, and be mindful of how you spend your time on the road. If stress or anxiety from daily routines is becoming overwhelming, Monarch Wellness is here to help.
Reach Out
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