London is officially the most congested city in Europe, as drivers in the capital spent an average of 101 hours in traffic last year, a 2% increase from the previous year.

The report by the transport analytics company Inrix also revealed that the A40 Westway in London was the most congested road in the UK, particularly during the hours of 5pm-6pm.

London has seen a consistent increase in congestion in recent years, from 97 hours in 2022 to 99 hours in 2023.

Congestion and lengthy traffic jams are not only inconvenient, but also a major source of stress for drivers who are sitting in lengthy queues, sometimes for hours on end.

The RAC anticipates other congestion hotspots include the M5 heading both north and south, the A590, which connects the Lake District to the M6 motorway, as well as the areas surrounding Leeds and Reading, with both locations playing host to major music festivals.

Graham Conway, Managing Director at Select Car Leasing, explains: “Anyone who has endured lengthy traffic jams in the past can attest to the stress and irritation they can cause."

“In some circumstances, frustration behind the wheel could manifest as poor decision-making, erratic and rushed driving behaviours, and an increased risk of road rage. That clearly has the potential to put other road users in danger."

“So it’s crucial that motorists find ways to overcome those negative emotions, however difficult that might be if you’ve been trapped in a car for hours on end."

“Let’s all help each other to get home safely.”

Below, Graham highlights five steps drivers should take to help overcome driving anxiety or frustration when stuck in traffic:

1. Plan Ahead

This may seem obvious but often gets forgotten about, especially if you’re leaving in a hurry to get to your desired destination on time.

Planning your journey well ahead of time will help ease the nerves if you do unexpectedly hit traffic. Make sure to check traffic updates just before setting off to get a clearer understanding of the current condition of the roads.

And even if you know where you’re going, set up a mapping app - like Google Maps or Waze - that can alert you to traffic issues ahead while suggesting alternative routes so that you don’t end up snarled up in a big delay.

"It goes without saying that you should give yourself plenty of time and leave slack in the system to account for congestion. If you do hit traffic, you’ll still be sitting pretty.”

2. Pit Stop

Don’t leave home without your water bottle, as being dehydrated behind the wheel can lead to symptoms like tiredness and lethargy, dizziness, headaches, confusion, muscle cramps, and a general lack of concentration.

And make sure you plan regular pit stops so that you can grab a bite to eat. Being ‘hangry’ while stuck in congestion is highly unlikely to put you in a good mood.

It’s also good to remember that while there’s no specific law against eating behind the wheel, if you end up distracted while doing so you could be hit with a police prosecution for careless driving. That could easily lead to a fine of £100 and 3 points on your driving licence. In the most serious cases, you could receive a fine of £2,500 and an appearance in court.

3. Calm Your Mind

As driving anxiety can increase your heart rate and leave you with shortness of breath, it’s beneficial to learn deep breathing exercises to prepare you for stressful driving situations like being stuck in traffic.

Deep breathing exercises help your muscles relax and keep you calm, as your brain interprets this as a sign that everything is okay, and it's safe to relax.

You could try creating a relaxing playlist on your music app, or there are countless podcasts devoted to relaxation, relaxation and mindfulness.

If your driving anxiety is getting too much and deep breathing exercises aren’t helping, pull over at the first opportunity and take a break.

4. Stay Alert

While it’s beneficial to keep your mind calm when experiencing driving anxiety, it’s crucial that you don’t switch off entirely and stay alert on the road ahead.

If traffic has been at a halt for a while, you might notice yourself getting bored or even sleepy, which are both very dangerous when operating a vehicle.

Open a window or turn on the air conditioning for a few minutes to help wake yourself up and remain vigilant. It also helps to drink some water to refresh yourself or have a bite to eat to maintain your energy levels.

5. Let It Go

Traffic jams have the tendency to bring out the worst in some motorists, particularly when lanes are blocked on a motorway and everyone is trying to merge into the ones left available.

Your anger levels might also rise if you spot law-breaking drivers dangerously using the hard shoulder to make forward progress.

“My advice would be to take a deep breath, let it go, and try not to let the behaviours of others sour your mood. If someone is trying to pass you or get ahead, let them - blocking them is just going to create more problems and leave you even more stressed."

"And if someone is breaking the law, rest assured that the police are likely to catch up with them eventually.”