Reframing Your Commute

As medical students, long commutes are not unfamiliar to us. It can be common to find yourself arriving at placement tired after travelling in the early hours of the dark wintry months, or even mentally drained coming home from commuting after a long day of placement. While it may not be possible to change the length of the journey, what we can control is how we use that time. In many ways, our commute can be an opportunity to mentally relax ,whether you are preparing for a tiring day of placement or looking to unwind afterwards. Using this time intentionally  you gain a much more positive outlook on the day ahead. Hopefully the following tips can help you turn “dreaded” commute into something a little more enjoyable.

Make your commute more active by incorporating 15-20 minutes of walking or cycling can help you get some fresh air and exercise to help boost  feel-good hormones like serotonin while decreasing levels of stress hormone cortisol  to improve your mood.

Audiobooks and Podcasts have gained significant popularity recently and rightfully so. Whether you choose to immerse yourself into a completely different fictional world or learn something new, audiobooks have been shown to reduce negative thinking along with anxiety. With audio being one of the most intimate and soothing forms of media it can be a great way to declutter your mind and thoughts. MindHealth’s Stories in Scrubs podcast is available on Spotify and is worth checking out!

Practise mindfulness - especially in the odd minutes when you pass a tunnel with no signal. Mindfulness techniques can be a great way to anchor yourself in the present moment and process your thoughts after an intensive day of placement. Techniques such as meditation, mini gratitude check-ins or even box breathing can help you better regulate your emotions and practise acceptance. Mind Health has great resources on our website to help you learn more about mindfulness.

Zoning out is a great way to let your mind rest if you are too exhausted. Whether you choose to stare out of the window, take a nap or just listen to music, all of these can be a great way to rejuvenate yourself to prepare for the day ahead.

Getting work done - If you can’t find yourself to relax on your commute then perhaps use the time to get some revision, respond to any emails or plan your evenings. This ensures that when you get home you can properly relax without any impending work.

While commuting may be an unavoidable part of medical school, it does not have to feel like wasted time. Small changes to your routine can make long journeys feel more manageable and even enjoyable. Using the time intentionally can help make significant changes to both your wellbeing and mindset.

References

[1] Berkemeyer, L. (2025). Mindful Commuting: 7 Ways to Turn Travel into Personal Growth. [online] Yulife.com. Available at: https://yulife.com/blog/mindful-commuting/ .

[2] www.psychologytoday.com. (n.d.). How Can Audio Books Boost Mental Health? We’re All Ears! | Psychology Today United Kingdom. [online] Available at: https://www.psychologytoday.com/gb/blog/worry-and-panic/201804/how-can-audio-books-boost-mental-health-were-all-ears.

‌