Staying calm isn’t always easy in the big city. Between the constant noise, traffic and air pollution, living or working in a relatively confined space with lots of other people can be stressful. While you can’t change many things about urban life, you can help take the edge off day-to-day stress with a few simple steps.
Try deep breathing
Generally, when we're stressed, we take shorter breaths that don’t always provide enough oxygen. To help relax, try this: Sit in a comfortable place, whether at home or at work or outside on a park bench. Breathe in for four seconds. Hold that breath for two more seconds. Then, breathe out for six seconds. Repeat several times. You can also start with shorter breaths, so long as you repeat them a few times. Do it as often as necessary throughout the day to help calm yourself down.
Teach yourself a new relaxation technique
Mindfulness meditation may sound exotic, but it's pretty easy to learn. You just need a relatively quiet place to sit for a few minutes. Basically, you take some time to focus on the in and out flow of your breath and notice how your body feels. As you get more experienced, you can start to become aware of our thoughts and how certain emotions—like worry, fear, or anger—can affect how you feel.
Find a personal indoor relaxation spot
Not everyone has access to a gym or a yoga studio. The good news it that you can do some simple, relaxing yoga moves pretty much anywhere you have a little space, whether at home, at work, in a hallway at school, or at a neighborhood playground. Find a spot to stretch and move your body a bit to help let your muscles and joints unwind when you feel tense.
Seek out green spaces
Whether it’s a nature reserve, a soccer field, or even a local community garden, numerous studies suggest that spending time in urban green spaces can improve focus, ease stress, and boost overall wellbeing. A 2019 meta-analysis published in The Lancet Planetary Health found access to nature was even linked to a lower risk of early death.
Why? Well, it’s thought that not only do parks give our brains a break from city commotion, but they enable exercise and socialization—both of which can benefit mental health. So, the next time you’re feeling anxious, park yourself on a park bench and take it all in.
Of course, not every neighborhood has a park or trees. Even if your block isn't green, as long as your street is safe for walking, you can still get the benefit of being outdoors by walking around the block or spending time at a nearby playground.
Take time to laugh
One easy method of relaxation is to simply find what makes you happy and keeps you calm. While a comedy show or your favorite TV series are always good for a few laughs, sometimes you don't have access to television. Carry a funny book with you or listen to clips from your favorite comedian. Do what you can to give yourself an escape from reality.
Ask around
If you’re having problems relaxing, ask others what they do. Talk to a family member about their favorite calming exercise or speak with a friend about their routine. Of course, if your stress is persistent, overwhelming and interferes with your day-to-day function—or if you’re experiencing physical symptoms, like panic attacks—it's a good idea to speak with a healthcare provider. They can refer you to a mental health professional or prescribe medication that can help.
Ultimately, relaxation methods can be clinical or as simple as reading a book—and there isn’t a one-size-fits-all way to find ease when you live in the city. Whatever method you choose, make sure it's the right one for you.
Sources: NIH National Center for Complementary an... + 2
- NIH National Center for Complementary and Integrative Health. “Relaxation Techniques for Health.”
- Dartmouth Student Wellness Center. “Relaxation Downloads.”
- Harvard Health Publishing. “Relaxation techniques: Breath control helps quell errant stress response."
