The subway and I have a complicated relationship. Think of it as that friend who’s reliably unreliable—you depend on them, but wow, do they stress you out. If you’ve ever stood on a crowded platform wondering if the MTA gods are testing your patience, you’re not alone.

As a therapist in New York City, subway anxiety is something I hear about all the time. Clients bring it up with that knowing look, like, "You get it, right?"

Oh ho hoooo, I definitely get it!

Picture this: You're standing on a packed platform, checking Citymapper for the fifteenth time while your train is apparently "delayed due to train traffic ahead" (sure, Jan). Your heart's racing, palms are sweaty, and you're doing that awkward platform shuffle– should I move down? Is it less crowded there? That person looks a lil' sus. 

Subway anxiety is its own special flavour of stress. It's not just about being underground or in crowds – it's about feeling trapped in a metal tube with hundreds of strangers while surrendering all control to the whims of the MTA. 

But here's the thing: while we can't control the MTA (Train Daddy, we miss you!), we can control how we respond to subway stress. So let's talk about some actual, practical ways to deal:

1. The Platform Protector - Before you even get on the train, find a spot that feels safe. Grab a wall or pillar to lean against. Having something solid at your back can help you feel more grounded. Plus, you'll have a better view of the platform and incoming trains, which can reduce that "what's happening?" anxiety.
   
   
2. The Carriage Choice - Try riding up front or in the middle. If you're feeling anxious, head to the first or middle car.  They may be a bit more crowded, but you'll be a car with a conductor. Plus if you're in the front, you can get a cool view!
   
   
3. The Anxiety Toolkit  - Keep something in your bag that grounds you. Maybe it's a small fidget toy, your favourite podcast or playlist. Give yourself permission to use whatever works for you.
   
   
4. The Mindset Shift - Instead of seeing your commute as lost time, reframe it. This is your transition space. Listen to an audiobook, practice mindfulness, or even just focus on your breath.
   
   
5. The Exit Strategy -  Know your exits. This isn't about emergency planning (though knowing where emergency exits are can be comforting) – it's about having a game plan. Which car lines up best with your exit? Where are the stairs at your destination? Having this mapped out can reduce anticipatory anxiety.
   
   
6. The Quick Get Away - Sometimes, it's okay to just take a cab! Really. Your mental health is worth more than the extra few bucks.