Dear OP, I drive a fairly big car (a manual Honda City) in the bumper-to-bumper crowded roads of Bangalore. So I can fully understand your phobia. I drive 60 Kms daily through one of the most busy corridors of the city, Whitelfield to Electronic City. Here is how I handle this:
Professionally:
1. Speak to your Boss : Have a clear agreement with your manager/superior that you drive a long distance daily and may sometimes get stuck in traffic due to circumstances which are well beyond your control. This will take out one of the biggest stress off your mind that what will your manager think if he sees you coming late.
2. Meetings : Whenever possible don't schedule your meetings or accept any meetings which begin within 1 hour of the usual time you reach office. Say you reach your office daily by 9 am, so schedule your meeting only after 10 am. This will give you sufficient buffer time for the unpredicatble traffic and you don't have to drive fast or panic when you are getting late. You can also recover from the triedness in the meantime while going through your emails and be fresh for the meetings. For me this is one of the biggest stress in traffc while driving to office.
Physically:
1. Adequate Sleep :I have noticed that the stress experienced while driving in traffic is inversely proportional to the sleep. Lack of sleep slows down your reactions and the simple things like engaging a clutch or brake etc become cumbersome. It is also very dangerous to drive while sleep deprived because of a phenomenom knows as (
micro-sleep ). I think you should never drive to office when you feel that you did not enough sleep the night before.
2. Get Fit: I used to get some back pain while driving few years ago. Lately I have started running and have got fitter while losing considerable weight. Now I can drive without any such pains for hours. It is very difficult to drive daily when it is discomforting for you physically.
3. Empty your bladder: Many others here have suggested to have lots of water. But what is also important is to empty it before getting into your car. You never know how long you are going to be in it .
4. Get sunglasses : Sunglasses helps a lot and keeps your eyes fresh.
Car
1. Service your car regularly and regularly monitor things like tire pressures, wheel alignments. Consider it as your friend or family member and understand that in traffic, it is also suffering in all the heat and pollution.
2. Replace your wipers when they are old and regulary top up your wiper fluid. You don't want to get stuck in rain and not have your wipers functioning properly. On the same lines, you need to have wiper fluid stock when it stops raining as the spray of mud from the cars in front of you can make you totally blind.
Driving
Think of driving a fun game. I like to play a detective like Sherlock while driving. I like to profile drivers with the type of cars they drive. I will share some of my observations :
1. Whenever I see some car with black films or modified exhausts or a spoiler or over the top alloys I resort to defensive driving. 99% of the time they are the so called auto "enthusiasts". It is better to keep a distance from them and always expect something stupid or rash.
2. I also watch out for dents on the rear and right hand sides. Dents on the back suggest that the driver can have a tendency to panic brake or brake late leading to a rear ending. Dents on the right side of the body can indicate that the driver can have a habit of not checking the ORVMS while driving. I know these are not true everytime but good pointers none the less. Similary an older car in immaculate condition indicates a nice and resposible driver.
3. Stay clear of any car registered with HR26 :-)
4. When going past a vehicle stuck in traffic in the other lane also keep an eye on it's tires. Tires turning or already turned towards your lane incdicates an intention to cut into your lane. So I watch out for any movement.
5. This is important, keep distance between you and the car in front. Bumper to bumper traffic doesn't mean that you also have to drive bumper to bumper. In my opinion the minimum distance should be such that you are able to see the road between your car and the tires of the car in front of you.
6. Following other vehicles : Personally I don't like to drive behind vehicles which are not transparent like tempos/buses/trucks. Apart from the car in front of me, I always keep an eye on the car in front of the car I am following. If that car brakes then automatically the car in front of me will also brake. So keeping an eye on that car will give you ample time to brake comfortably.
7. Whenver I see that I have got into a pickle in the trafic, I try get behind a big BMTC bus. To be honest these buses are big time bullies and can bulldoze their way past traffic. If you follow them from a distance, it can become easier for you to weave through the traffic. However these busses are not transparent so watch out for any sudden braking and stuff.
8. Always use your ORVMs. Apart from a driving aid, they are also your first line of defence or warning system when you get close to some other vehicle. ORVMs can be replaced/repaired cheaply as compared to a dent or big scratch on the side of your car.
9. Never under estimate the manouverability of the auto-rickshaws. These funny things have a tendency to weave in and out of even the tighest gaps in the traffic. Keep in mind when you see one while in traffic.
10. Never get fixated with something in your rear view mirror or on an exotic car passing in the opposite lane. Never take your gaze off the road ahead even when travelling with your friends or even your beautiful girl friend. By taking your eyes off the road you lose the situational awareness and your brain will take some time to re-focus and re-adjust. For example, in the time you were glancing at the wonderful earrings your girl friend is wearing, you might not notice that two guys out of a group of three has already crossed the road and the third one is kind of confused whether to go for it or not. Chances are that he will make a last second dash to cross the road and you will be left wondering what the hell just happened. This happens a lot of time and I think has lot to do with our group psychology/mentality. So it is important to never take your eyes of the road and always keep scanning the road ahead especially for senior citizens or kids especially in a group.
11. There is always dirt or dust on the outer lanes of the roads hence the braking/grip will also be less.
12. Be careful on the weekends. Sorry I mean no disrespect, but some of the people who drive only on the weekends might not be that polished as the one who drive daily and may be prone to make more mistakes .
13. Reduce the music system volume when approaching a crowded area so that all your senses are working on the task ahead.
14. Try developing a sense of humor. Don't get worked up if somebody honks at you or cuts you. It's India,unfortunately yahan sab chalta hai.
15. And finally accept that people make mistakes,so drive slow. This particular video changed the way I look at driving forever.
Disclaimer: These are just my personal observations from being on road for the past decade and have no intentions to hurt anyone willingly or unwillingly.