Cape Town Traffic is Mentally Draining Us – Here’s Why, According to Psychiatrist Dr. Melané van Zyl
As a psychiatrist deeply concerned with the mental wellbeing of South Africans, I’ve seen firsthand how the daily commute—particularly in Cape Town—has become more than just an inconvenience. It’s taking a significant toll on our mental and emotional health.
Cape Town’s traffic congestion is among the worst in the country. According to the 2024 TomTom Traffic Index, Cape Town ranks 85th globally in congestion and leads nationally. Drivers lose an average of 74 hours a year stuck in peak-time traffic. During rush hour, a mere 10 km trip can take nearly half an hour, crawling along at an average speed of just over 21 km/h.
This daily grind has far-reaching consequences beyond lost time and rising fuel bills.
The Psychological Toll of the Commute
Spending hours in traffic isn’t just frustrating—it’s emotionally exhausting. Extended exposure to gridlock can lead to increased levels of stress, anxiety, frustration, irritability, and nervous tension. Over time, this kind of chronic exposure chips away at your overall sense of wellbeing and life satisfaction.
Many of my patients describe feeling helpless and out of control—especially during morning commutes when time pressure is intense. Even before they leave the house, anxiety starts building. It’s this anticipatory stress that slowly wears people down and, if left unchecked, can lead to mood disorders, anxiety disorders, and even depression.
The Hidden Strain on Relationships
What often goes unnoticed is how traffic stress seeps into our personal lives. After enduring hours of bottlenecks on the N1, N2, or R300, people arrive home depleted—physically present, but emotionally unavailable.
I’ve observed how commuting stress leads to emotional withdrawal, short tempers, and miscommunication in relationships. People often misread their partner’s words or tone, simply because they’re emotionally fried. The energy required to maintain healthy relationships is drained before you even step through the front door.
It’s Not Just in Your Head—Your Body Feels It Too
Long-term traffic stress doesn’t only affect the mind. It can manifest in physical symptoms like high blood pressure, fatigue, headaches, digestive problems, and sleep disturbances. This kind of chronic stress response can eventually contribute to burnout, particularly when paired with other urban stressors like load shedding, potholes, and poor public infrastructure.
Small Shifts, Big Difference: How to Reclaim Mental Space on the Road
While we wait for long-term infrastructural and policy changes, we can take steps to protect our mental health in the car. One of the most effective tools is mindfulness.
Use your commute as a moment of pause rather than chaos. Practise deep breathing, listen to calming audio content, or engage in gratitude exercises. Even a few minutes of mental reset can make a significant difference.
You can shift your perspective—your car becomes less of a cage and more of a cocoon of reflection and calm.
What Employers and Urban Planners Can Do
There’s also a critical role to be played by employers and city planners. Organisations should recognise the toll that long commutes take and offer flexible work options, including remote work or staggered hours. Mental health support should be part of company culture—accessible counselling, mental wellness days, and a supportive environment are no longer optional; they’re essential.
Urban development also needs to factor in the mental health cost of poor infrastructure and traffic congestion. We cannot afford to treat mental health as separate from how our cities are built.
Final Thoughts
Until structural change arrives, the best many of us can do is manage the stress more intentionally. Next time you find yourself bumper-to-bumper on the N2, take a breath—literally. Use the time to slow your mind, not just your wheels.
Because your mental health matters, even in traffic.