Every day, public transport punctuates the lives of millions of French people. Metro, bus, RER or tram are part of everyday life. But between the crowds, the unexpected and the nuisances, they can also become a real mental challenge.
The numbers speak for themselves. According to a study published in 2025 by the Terram Institute (source 1):
- 43% of users make the link between their journeys and their stress or their anxiety.
- 41% believe that their transportation difficulties contribute to their sleep disorders.
- 41% also make the link with depressive symptoms.
- Up to 46% connect their episodes of violent anger travel conditions.
Good news, however: there are concrete solutions to better experience these moments, reduce pressure and regain control. We take stock with Étienne Duménil, clinical psychologist and psychoanalyst.
Why do we feel stress or anxiety in transport?
The stress felt in transport is based on three key factors, according to the psychologist.
Promiscuity difficult to bear
First cause of difficulty: imposed proximity with others. ” There unchosen promiscuity is sometimes difficult to bear. We experience intrusion into our personal space throughout the journey,” points out Étienne Duménil.
Between incivilities et the noisethis proximity can become heavy. Without forgetting overpopulation ! “For some people, particularly those suffering from claustrophobiacrowded wagons are particularly difficult to live with,” underlines the expert.
A frustrating lack of control
Second key factor: unpredictability. Delays, breakdowns, strikes…
We don’t control much. And that, psychologically, is difficult to accept!
“This lack of control fuels frustration andanxiety », warns Étienne Duménil.
Sensory overload
Finally, the brain is subjected to an avalanche of stimuli: heat, noise, odors, movements.
Are some people more sensitive than others?
Unfortunately, yes. We are not all equal when it comes to stress… As Étienne Duménil reminds us: “We respond to collective phenomena with our individual psychology”.
THE anxious people, very controlling or having had difficult experiencess are often more vulnerable. They are less tolerant of the unexpected and can feel stressful situations more intensely.
But it is important to remember: everyone can be affectedespecially in cases of fatigue or mental overload.
Bus, metro, tram… What can you do concretely to avoid stress?
Simple actions can make all the difference.
Anticipate what can be
Even if everything is not controllable, certain actions reduce uncertainty:
- Plan a little in advance.
- Check traffic before leaving.
- Identify alternative routes.
This restores a feeling of control.
Accept your feelings and the unexpected
Trying to control everything only increases tension, recalls Étienne Duménil. The idea is therefore to develop more mental flexibility : Accepting that certain situations are beyond our control helps reduce frustration.
How to manage your anxiety during transport journeys?
Good news: the psycho-corporeal stress management techniques and the cardiac coherence work very well!
Cardiac coherence
Breathing is your best ally. Try this exercise:
- Inhale for 5 seconds
- Exhale slowly for 5 seconds
Repeat for a few minutes : this sends a safety signal to the brain and quickly reduces stress.
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The 5-4-3-2-1 method
The 5 4 3 2 1 technique consists of mobilizing your 5 senses, one by one. Identify:
- 5 things you see. For example: the seats around you, a poster, the color of a passenger’s clothes, the route map, etc.
- 4 things you hear. The sound of closing doors, the driver’s announcements, the rolling of the train, conversations around you.
- 3 things you feel. The touch of your bag on your shoulder, your feet in your shoes, the bar in your hand.
- 2 things you smell. The smell of your perfume, that of a takeaway coffee, or even the characteristic smell of the subway.
- 1 thing you taste. Chewing gum, candy, or simply the taste of a drink.
This exercise has an immediate effect: it diverts attention from stressful thoughts and brings you back to what is happening here and now. “This allows us to get out of the anxiety spiral », assures Étienne Duménil.
Create a mental bubble
Si possible, listen to music, a podcast or an audiobook to cut you off from the stressful environment. “It’s a way of filtering unpleasant stimuli and regaining control of your attention,” explains Étienne Duménil.
Release physical tension
Contract and release your muscles (shoulders, jaw, hands) several times. This allows you to release accumulated tensions without it being seen.
Don’t hesitate to go out if necessary.
When anxiety risesthere is no point in trying to reason with your brain. “When we are in crisis, the brain glitches. It is no longer accessible through rational thought. If necessary, get off at the next station to regain your calm,” advises the psychologist.
Can we also see transport as a calming place?
Surprisingly, yes, says the psychologist. In good conditions, transport can be relaxing. Unlike driving, they allow you to:
- Free yourself from the mental burden.
- Not managing traffic and parking constraints.
- Take time for yourself (meditate, read a few pages, listen to inspiring content, etc.).
Podcasts, music, reading… “We can transform this moment into a chosen time” Without forgetting another important aspect: the feeling of acting for the environmentwhich can enhance well-being.
How to prevent anxiety attacks in the long term?
Beyond immediate management, it is possible to act upstream.
Focus on what you control
There is what we control and what we do not control:
- We cannot control a strike.
- But we can inform ourselves, organize ourselves.
This reduces the feeling of helplessness.
Consult if necessary
When stress becomes invasive, that it disrupts your journeys or pushes you to avoid transportit is important not to be alone.
Psychological support can really help to understand what is happening and to find more peaceful journeys.
A professional (psychologist, psychiatrist) can offer you tools adapted to your situation and your level of anxiety.
Expose yourself gradually
THE behavioral and cognitive therapies (CBT) are often recommended. Their principle is simple: you expose yourself, step by step, to the situation that distresses you.
- Start with a short trip, at an off-peak time.
- Then gradually resume longer or busier journeys.
- Until you find a certain ease in your movements.
This exposition progressive allows the brain to get used to it and reduces the fear response. But be careful: as Étienne Duménil points out, this method has its limits. It can work on a specific fear, but if the root causes of stress are not taken into account, anxiety may shift to another situation. Hence the interest in global support.
In summary, stress on public transportation is common, but it is avoidable. By understanding its causes and adopting appropriate strategies, it is possible to better experience these everyday moments.
