Living in a city can be exciting, but it can also be stressful, especially for full-time working people who have less spare time. According to LSE Cities, living in an urban environment is a risk factor for psychiatric diseases and mental illness, even with better socioeconomic conditions and more access to health care services than rural areas.1 In this article, we'll explore evidence-based strategies for coping with stress in cities.
Prioritize Self-Care
Self-care is crucial for managing stress, especially for full-time working people who have less spare time. Prioritizing self-care can include setting aside time for relaxation, exercise, and healthy eating. Even small changes, such as taking a few minutes to practice mindfulness, can have a significant impact on stress management.2
Identify Stressors
Identifying stressors is an essential step in managing stress. Write down what stresses you out during the workday and how you respond. This can help you develop a plan to manage stressors more effectively. For example, if you find that a particular task or coworker is causing stress, you can develop strategies to address the issue, such as delegating tasks or setting boundaries.3
Example Strategies for Identifying Stressors:
Track Your Stressors: Keep a journal for a week or two to identify which situations create the most stress and how you respond to them. Record your thoughts, feelings, and physical symptoms.
Identify Organizational and Environmental Factors: Workplace stress can usually be broken down into two categories: organizational factors and environmental factors. Organizational factors can be stressors such as poor management and ineffective time management, while environmental factors can be anything from a lack of space in a working environment to excessive noise disturbing workflow.
Conduct a Risk Assessment: Assessing the risk of stress amongst employees involves looking for pressures at work that could cause high and long-lasting levels of stress. This can include looking for factors intrinsic to the job, such as long hours, work overload, time pressure, difficult or complex tasks, lack of breaks, lack of variety, and poor physical work conditions.
Practice Relaxation Techniques
Relaxation techniques, such as deep breathing, meditation, and yoga, can help reduce stress and promote relaxation. These techniques can be practiced at home or even during a break at work. Even a few minutes of relaxation can help reduce stress and improve overall well-being.3
Spend Time Outdoors
Spending time outdoors can help reduce stress and improve mood. Even a short walk during a lunch break can provide a much-needed break from the stress of work. Additionally, spending time in nature has been shown to have a positive impact on mental health and well-being.4
Seek Professional Help
If stress is interfering with your daily life, it's important to seek professional help. Therapy can provide a safe and supportive environment to explore stressors and develop strategies for managing stress. Additionally, some employers offer employee assistance programs that provide access to mental health services.5
In conclusion, managing stress in cities can be challenging, but it's essential for maintaining mental and physical well-being. Prioritizing self-care, identifying stressors, practicing relaxation techniques, spending time outdoors, and seeking professional help are all evidence-based strategies for coping with stress. Remember, even small changes can have a significant impact on stress management.
Urban Overload: How to Manage Stress in American Cities - Focus for Health
2. hbr.org
How to Recover from Work Stress, According to Science - Harvard Business Review
3. forbes.com
How To Deal With Stress At Work, According To Experts – Forbes Health
How Living in a City Can Mess with Your Mental Health - Healthline
5. nih.gov
The importance of full-time work for urban adults' mental and physical health - PMC - NCBI
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