Fear of crime on public transportation is a big concern in a lot of cities throughout the United States and, as Hoboken and Jersey City commuters understand, New York City is no exception to this phenomenon. With constant news coverage highlighting the fear-inducing stories of physical violence occurring in the city, anxiety and stress levels naturally spike.
When you are on-edge, it may feel like every little thing is enhancing your anxiety from the screech of the train on the tracks to the sea of faces you see passing you by. There are many intricacies of train and subway anxiety that a Hoboken or Jersey City commuter can experience on their journey into New York City. Continue reading this blog to learn about the contributing factors of public transportation anxiety and how to apply practical strategies to navigate your anxiety concerns with strength!
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Understanding Public Transport Anxiety
Whether you are a seasoned commuter or undertaking your first journey into New York City for work, there are many understandable concerns that you may have. Navigating the hustle and bustle of the city can often be a trigger for anxiety symptoms which, in certain cases, may even lead to a panic attack. Check out our blog “How to Manage a Panic Attack” for more information.
For many people, their fear of trains, buses, and the subway stop them from using public transportation altogether. In a city like New York that relies heavily on public transportation, avoiding these systems is extremely difficult. While steering clear of public transport may make you feel better in the moment, it will only make your life harder in the long-run.
While your fears are understandable, they do not have to control your life. There are tactics you can employ to conquer your public transport fear.If you suffer from train or subway anxiety, there are some things you can do to make the commute a little bit more bearable, such as trying to understand your anxiety. Are you worried about being jammed into a small space surrounded by a lot of people? Are you afraid that you will miss a stop and be late to your ultimate destination? Are you afraid of delays or random stops in the train/subway? Are you afraid of being stuck underground? Are you fearful of being physically assaulted with no way to escape the situation and/or attacker?
Once you understand the cause of your anxiety, you are prepared to develop a plan to deal with it effectively. For example, if your trigger is about getting lost, you may want to map out your route ahead of time and have a map pulled up on your map (or bring a physical map) as a back-up.
Really digging deep and getting to the core of your public transport anxiety will assist you in managing your anxiety disorder and even preventing or managing a panic attack. It may even help you overcome agoraphobia which encompasses fearing and avoiding specific places or situations that might trigger panic and emotions of being trapped, embarrassed, or helpless. For guidance, our blog “3 Steps to Overcoming Agoraphobia” is a must-read.
When you can understand and address your anxieties, you can take control of your public transportation anxiety. While this may seem meaningless, it is an important step when it comes to learning how to beat your train and subway anxiety as a New Jersey commuter into New York City.
Why Do I Feel Anxious on the Train and Subway?
Sometimes, it can be hard to get to the root cause of your anxiety. All you may know is that when you step on the train your breath quickens, your palms begin to sweat, and your stomach is in knots. For support, check out our blog “3 Ways to Manage Your Physical Anxiety Symptoms.”
Commuting into New York City from Hoboken and Jersey City comes along a unique set of challenges and possible anxiety sources.
The following are specific factors that may cause or contribute to your train and subway anxiety:
Service reliability:
As every commuter knows, the PATH train, NJ Transit trains, the NYC subway, and ferries are not the most reliable. From delays and cancellations to general service disruptions, travel plans can be interrupted and anxiety levels can rise. This is especially true when you are trying to arrive on time for work, appointments, a hang-out with a friend or family member, and so on.
Safety concerns:
Many commuters have safety concerns, especially if you are traveling very early in the morning or very late at night. According to the Canadian Broadcasting Corporation, 78% of New York public transportation riders are scared of traveling at night. Safety can depend on the current crime rate, the specific route you take, and the time of day or night when you are traveling.
Crowded transportation:
Trains, buses, and ferries from Hoboken and Jersey City into New York City can get crowded, especially during peak hours. This experience can lead to you feeling emotionally overwhelmed or even claustrophobic. If you struggle with the latter, read “Is There A Way To Overcome Claustrophobia?”.
Transfer points:
Depending on your specific commute route, you may need to transfer between different forms of transportation. The most popular transfers for Hoboken and Jersey City commuters is usually transferring from the train to subway or transferring from the ferry to the subway. Busy transfer points, like Penn Station or Port Authority Bus Terminal, can heighten feelings of anxiety. Navigating this transfer in a smooth and efficient way can be challenging, particularly for a new commuter or an infrequent traveler.
Social interactions:
Interacting with other commuters and just generally navigating the social norms of crowded spaces, like a ferry, subway, or train, can be challenging if you have social anxiety. For support, read “6 Helpful Tips for Living with Social Anxiety.”
Commuting costs:
From daily train fees to costly parking garages, financial stress may pile up for commuters traveling into New York City from Hoboken or Jersey City.
What Steps Can I Take To Minimize My Public Transport Fear?
Luckily, your fear of NYC public transportation does not have to control your life.
First and foremost, planning out your route can be an effective way to manage the stress and fear surrounding your commute. When you understand how you are getting from Point A to Point B, you may feel more in control of your commute. It is also important to know the options available to you, whether it be a train, ferry, or bus. If a delay or disruption occurs, you can always have a back-up plan, or another form of transportation to rely on.
Do not discount transportation apps. There are certain apps and websites available that can give you updates in real-time on transit schedules, delays, and offer different service alerts. This can assist you in adjusting your plans accordingly and reducing your anxiety.
Try to give yourself more time to have a successful commute. Stress increases when we are running late and behind schedule so, giving yourself that extra 15 minutes in the morning for your commute can go a long way. You can account for potential delays or crowded conditions. For example, arriving at the subway a little early may mean that you can take a less-crowded subway car if you are claustrophobic.
Our brains are constantly looking for the familiar and for comfort, and there are ways to make your commute more comfortable for you. You may choose a specific seat on the bus (e.g., window seat) or a specific train car (e.g., the first or second train car). Maybe this feels more relaxing to you and/or just gives you the personal space you need. You can bring along headphones to create a calming environment.
In an effort to make your commute something to look forward to, you may choose to do something on the train or subway that you enjoy. For example, if you are a foodie, you may decide to enjoy a snack you like on your morning commute, and this may be a snack you only have while on the train or subway. Perhaps you are an avid reader who only reads your book on your commute. By creating habits like this, your brain will come to recognize your commute alongside an enjoyable activity which may actually leave you looking forward to your train or subway ride.
If your train or subway anxiety significantly impacts your life or well-being, you should consider speaking to an anxiety therapist who can help you feel like your best self again. In anxiety counseling, you can learn coping strategies to help you successfully manage your anxiety symptoms.
Cognitive Behavioral Therapy (CBT) and Exposure Therapy in Hoboken, New Jersey for Train and Subway Anxiety in nyc
An agoraphobia therapist can be very helpful in addressing your train or subway anxiety as a Hoboken or Jersey City commuter into New York City. At Anchor Therapy, we have therapists who specialize in public transport fear, offering services in-person at our downtown Hoboken, New Jersey office or online therapy services.
As discussed earlier in this blog, understanding your anxiety triggers are a very important thing, so your first few therapy sessions will consist of doing this. You will discuss any safety concerns you have, your fear of crowded spaces, social anxiety, and so on.
Once identifying and understanding your triggers, your anxiety counselor will assess what therapeutic modalities to use in your sessions together. Some of the most popular forms of therapy used to address a fear of public transportation include Cognitive Behavioral Therapy, also referred to as CBT, and Exposure and Response (ERP) Therapy.
By using CBT techniques, your phobia therapist can help you identify and challenge negative thought patterns relating to commuting anxiety. For example, maybe your fear is being trapped underground in the subway. As you are riding the subway, intrusive thoughts may begin to swarm your mind - “What if something horrible happens and I get trapped underground? What if I have a panic attack while underground and I cannot get help? What if I get stuck underground forever?”. In CBT counseling for anxiety, you will learn to challenge your negative thoughts, such as “Random subway stops are common in NYC and they usually only last a few minutes.” This thought is much more realistic and balanced.
In ERP therapy for anxiety, you will work alongside your exposure therapist to collaborate and create an exposure hierarchy. You will start by watching a minor anxiety-provoking situation. Perhaps you watch a video of a stopped subway or a crowded train car. Gradually, you will progress to more challenging situations, such as taking the train during an off-peak hour.
For example, you may also start with riding the train or subway for one stop and getting off and walking the rest of your commute. Eventually, you will work your way up to riding two stops, three stops, and so on until you can reach your commute fully by mode of train or subway. The gradual exposure will help desensitize you to your anxiety triggers.
Another major component of anxiety therapy is learning practical coping strategies to manage your anxiety during a commute. Perhaps you want to explore relaxation techniques, like deep breathing, mindfulness exercises, and even positive self-talk. It will take some trial-and-error to figure out what works for you and that is okay.
The most important thing to remember throughout this mental health journey is to give yourself grace. You are a human being and everyone has things that make them anxious and this just happens to be the cause of it for you. There is nothing to be ashamed of. You may never come to like commuting into New York City and that is okay but you will learn to take comfort in the fact that you have the coping skills needed to make the commute a little easier for yourself. By working with a CBT therapist or exposure therapist, you can learn to commute into New York City with little to no anxiety.
Victoria Scala
is the Social Media Manager and Intake Coordinator at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark. In her roles, Victoria is committed to managing the office’s social media presence and prioritizing clients' needs.
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