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I am having trouble understanding what you are saying but it sounds like you are saying the transmission shift points are too high. (Holds the gears too long, RPM's too high before it shifts) RIght? Check to see if you have vacuum to the modulator at Idle. If yes replace the modualtor.
A reason for hard shifting could be a problem with many things with various degrees of seriousness. It could be your ATF( automatic transmission fluid) is low or broken down and old. This would cause the hardness and the reason for stop and go traffic effecting it. Another possibility is your transmission is just shot, and the timing gears inside are worn and not properly shifting at the correct RPM causing a **** during shifting.