Those who commute to work by car accept the daily grind of traffic, noise, and stress. But can the day-to-day battle to work be harmful to your health? Find out about the latest methods of coping with commuter stress.

Everyday, tens of millions of men and women commute between home and work, and much of that commuting is done by car. This morning and evening ritual has an impact on the physical and psychological health of workers and their families.

Not Just Headaches

In a study conducted at the University of California at Irvine, researchers found that driving alone under stressful conditions can actually cause or contribute to high blood pressure or stroke. According to this study, a long commute (more than 18 miles one way) may increase the likelihood that you will have a heart attack. It's not only the stress involved that can increase your heart rate and blood pressure, but also the exposure of commuters to high levels of air pollutants, which appears to be a risk factor for heart disease.

In addition, many studies report a link between driving and low back pain. For example, one study's findings indicated that driving 10 hours or more a week was associated with first occurrence low back pain. There have also been reports of ulcers; stress-related illnesses like headaches, colds, and flu; depression, and herniated discs. Arguably, not all these conditions can be directly linked to long commutes, but studies point to commuting as contributing to the problem.

A Way of Life

People are used to feeling tense as part of their daily driving routine.

"I listen to the traffic report every morning and whenever I hear that the back-up on the George Washington Bridge is more than 45 minutes I can feel my energy just being sapped away," reports Marshall Ross, an optician who commutes daily from New Jersey to New York.

His commute is 25 miles each way but can take up to two hours one way. "It leaves you feeling drained by the time you get there," he adds.

One group of researchers found that the ride to work and the stress produced can influence the commuter's home life, while the ride home which frequently disturbs the commuter's relationships with the family can have far ranging consequences on his or her performance at work.

Another study on driving stress reported that people who drove alone to work complained of frustration, impatience, trouble with short-term memory, stress-related illnesses, and had less satisfaction with their jobs and where they live.

How to Cope

Commuting by car shouldn't require years of therapy to help cope with the experience. The authors of Commuting Stress: Causes, Effects, and Methods of Coping offer some ideas on how to lessen the strain of commuting.

  • Be prepared . A less stressful commute should begin the day or night before. Clothing, attache cases, and lunches for the commuter and children can be prepared at night to avoid a morning rush. Get enough sleep and wake up at an hour that allows adequate time for morning routines including a good breakfast and family interaction. These commuters fare better than someone who wakes up late, jumps out of the shower, and makes a mad dash out the door with a half-eaten donut. The commute for this harried person begins with an already heightened stress level.
  • Exercise . The beneficial effects of exercise have been well documented. Exercise increases cardiovascular fitness, relaxes muscle tension, lowers blood pressure, and can help improve self-image and appearance. Commuting often involves sitting for prolonged periods of time, which can cramp muscles and reduce overall flexibility. More and more companies are making exercise facilities available to their employees. Taking advantage of this opportunity can ease some of the tension, improve alertness and concentration, and generate a positive attitude for the trip home.
  • Buying time . It's true everyone has the same 24-hour day. However, time is a commodity that can also be purchased and traded. Speak to your employer about working flexible hours instead of being another 9-to-5-er on the road. Rising earlier and leaving earlier can help you avoid some of the maddening rush hours.
  • Car-pooling . For some people, driving in a car with other people decreases the stress of commuting. The advantages are clear: less air and noise pollution, less traffic congestion, and if enough people change over, a faster commute.
  • Flexible work arrangements . Alternative work schedules, including telecommuting, are one solution to the problems of commuting stress. Some companies offered flexible working arrangements for their employees. This adds an element of control to the commuter that is necessary for stress reduction. Bernard Sender, a computer programmer for a New York City firm, works from his home two days a week. "Since my flexible working schedule began last year, I have felt less tense, have had more patience with my children, and can tolerate my commute a lot better."
  • Skip the driving altogether . You could always just leave the driving to someone else. Studies show that people who don't drive to work are often more productive during the day than their counterparts who drive alone. Consider taking a vanpool, bus, or train.

If you must commute, use the time to your advantage. Learn a new route that uses side roads; perhaps they don't clog quite as much during rush hour. Pop in a tape or CD and listen to your favorite aria or comedy routine. Listen to a book on tape, or learn a new language. Keep a small tape recorder handy and dictate some business notes when the traffic is at a standstill. Doing something productive might just take the edge off the 14-mile traffic jam up ahead.