Channel 4's stress survival guide to... travel

by Lynn Eaton

It's five to nine, the bus or car is stuck in a traffic jam and you know, yet again, you are going to be late for work or the school run.

© stockbyte

There is almost nothing worse than delays on a journey to raise your stress levels. And for many people, travelling in Britain has become more and more of a frustration.

Rail delays have become commonplace, traffic problems in London are notorious and even air travel is now fraught with problems. The truth is that most transport delays are completely out of your hands. So how can you stop yourself losing your rag or going into a panic when things do go wrong?

We asked several experts in stress management to share their tips for surviving three typical journeys.

commuting

Whether you drive, take public transport, cycle or walk, planning your journey and allowing plenty of time are key, says stress management consultant Carole Spiers. She advises:

• Leave an extra 10 to 15 minutes for your journey.
• Take something to do while you are travelling by bus or tube.
• Use the trip as thinking time.

'If things do go wrong, remember it is outside of your control,' she says. 'Try to disassociate from the thing that is going on.'

hang on in there

Travelling on London's underground can be particularly difficult, especially if you are jammed up against fellow travellers in the rush hour. Peter Goodwin, who chairs the Association of Stress Management, suggests self-hypnosis.

'You can put yourself in a state of calm. Shut your eyes and go off somewhere else, like a deserted beach.' The ASM offers a short course teaching people self-hypnosis with tapes available too.

And what should you do if you get into a real panic? 'Concentrate on your breathing, don't look at your watch,' says Carole Spiers. 'Breathe from your diaphragm rather than your chest.'

At London Underground a spokesperson advises that you reduce stress by waiting a couple of minutes if the train is really crowded. 'They are usually coming through pretty quickly – if you have the time, just wait for a train to go by.'

shifting gear

If you drive to work, the AA has a number of tips for avoiding unnecessary stress, including road rage:

• Don't show frustration by making gestures to other drivers who make mistakes.
• Don't try to compete or 'educate' people whose driving annoys you.
• Be patient in traffic – don't push into queues.
• Whenever traffic is merging, follow the rule that you let one car in, then go yourself.
• In a difficult situation try to avoid eye contact as it could be seen as confrontational.
• Saying thanks as courtesy to other drivers encourages co-operation.

calmer cab journeys

For the ultimate stress-free commuting experience, ex-hippy Tobias Moss has set up Karma Kabs, a fleet of three swish Indian cars designed to make getting from A to B in London a uniquely soothing journey. Sit back in the carpeted interior, enjoy a session in yogic breathing or a tarot card reading, and listen to relaxing music while you are transported – slowly – to your destination.

Moss, who has been travelling to India since the 1960s, set up his venture in order to 'bring a bit of Indian magic to England', he says. The service has proved hugely popular, not least with celebrities such as Jason Donovan, Jarvis Cocker and John Malkovitch. Cars are hired by the hour or for an evening, at £40 an hour. But if you are in a hurry, says Moss, then get a black cab.

long car journeys

Whether your destination is the south of France or the Scottish Highlands, a longer journey brings added pressures – especially when there are children in the car. The AA publishes a guide to reducing stress while driving. It recommends:

• Plan your journey in advance.
• Consciously decide when you get in the car that you are leaving your problems outside.
• Decide that whatever happens on the journey you won't let it get to you.
• Drive for enjoyment not for competition.
• Take a break – and exercise – every two to three hours (more often with children).
• When you stop get plenty of fresh air; breathe deeply and slowly.
• Avoid heavy meals before you drive as they can make you sleepy.
• Leave plenty of time to reach your destination.

all quiet in the back

If you are travelling with children, Peter Goodwin advises warning them not to fool around before starting your journey. 'Tell them if they are very, very good you will give them something as a reward at the end of it,' he says.

He also suggests drivers adopt the same hypnosis techniques as for the tube – though not actually shutting their eyes! Try it a few times before you go so you get used to the idea of remaining calm all the time, even though there are children in the back.

'Keep the children occupied,' says Carole Spiers. '"I spy" always keeps children happy. Or involve them so they feel part of the journey. Show them a map beforehand of where they are going.'

flying

Even business travellers, who have the comforts of more spacious seating and separate check-in lounges, can get stressed by flying. For those cooped up in economy class the stresses can be even greater – and there is the additional worry on long-haul flights of the risk of deep vein thrombosis if you stay sitting still too long.

checking in

Getting to the airport and waiting around is as stressful as flying for some people. You can cut down on the stress by making sure you have your valid passport, travel insurance and travellers' cheques safely on you before you leave home. Keep track of them in a neck purse, bum bag or shoulder bag worn across your body.

Leave plenty of time for potential delays in getting there – trains do get cancelled and motorways get snarled up.

You know you will have to wait around at the airport, so plan how to use that time, says Carole Spiers. 'Take control,' she says. 'Take things to do, like read a book you wouldn't normally get to read.'

British Airways offers the following tips for healthy flying, particularly on long haul trips:

• Avoid rich or fatty foods the day before.
• Avoid alcohol, tea and coffee the day before.
• Apply a good moisturiser to your skin.
• Wear loose fitting clothes made from natural fibres so your skin can breathe.
• Eat light meals.
• Drink plenty of water to avoid tiredness and headaches.
• Stretch your muscles and improve your circulation by doing simple exercises.

BA suggests the following exercises:

• Gently lean your head to one side. Rest for three seconds, breathe out, then repeat on the other side. Do this three times.
• Lift your hands above your head, breathe in deeply and hold for three seconds. Move hands backwards, behind head. Breathe out. Repeat three times.
• Remove your shoes and with your toes on the ground, bend the foot upwards, spreading the toes. Hold for three seconds. Point foot downwards, clenching toes and hold for three seconds. Repeat three times.

But as far as stress guru Peter Goodwin is concerned, flying is the least stressful form of travelling there is – apart from walking. When you walk, the exercise in getting from A to B helps use up the excess adrenaline in the brain which creates stress in the first place.

help and info

Transport for London has an information line to help you plan your bus or tube journey on 020 7222 1234 and a website at www.tfl.gov.uk/tfl.

A national rail enquiries hotline can advise you of rail timetables, engineering work and delays. Ring 0345 484950 or visit the website www.rail.co.uk.

Even if you are not in the AA, you can find out up-to-the-minute road reports on the AA website www.theaa.com/travelwatch/travel_news.jsp.

Check where you can park when in central London by calling Masterpark on 0800 243 348 or visit www.masterpark.org.uk.

You can hire Karma cabs by calling 0208 964 0700 or visit their website www.karmakabs.com.

The British Airport Authority website gives details of duty free shopping, fills you in on flight arrivals and has useful floor plans of the departure lounges. The website is www.baa.co.uk.

Overcome the stress of flying by taking a course that's designed to help you cope. Virgin offer a one day course, Flying Without Fear. Visit their website at www.virgin-atlantic.com/en/gb/passengerinformation/
inflighthealth/flyingwithoutfear.jsp or telephone 01423 714 900 (Mon-Fri 7am-5pm). The course costs £199.

(updated October 2002, resources updated May 2005)