Urban Wellness

The UK’s Most Stressed Cities

Each city is given a Stress Score from 0 to 100. A higher score means higher observed stress signals in that city. We build this score from four data sources, normalised per head of population so that places of different sizes are comparable, then scaled to a 100-point index.

The data we collected reveals where stress is hitting the hardest across the UK. From financial pressures to disrupted sleep, the findings highlight a growing need to support both mental and physical wellbeing, especially among young adults.

Charts & More Info

October has been identified as peak burnout month across UK cities, with Birmingham and Manchester leading in burnout-related Google searches. Birmingham recorded 1,300 monthly searches for “burnout symptoms,” while Manchester topped the charts with 3.69 searches per 10,000 people for burnout-related terms.

The data we collected reveals where stress is hitting the hardest across the UK. From financial pressures to disrupted sleep, the findings highlight a growing need to support both mental and physical wellbeing, especially among young adults.

How To Improve Stress, Wellness & Mental Health

Quick wins that help today

• A 10 minute brisk walk or stair session resets mood and energy through light, movement and breath.
• Two minutes of slow breathing 4 in 6 out signals safety to the nervous system.
• Caffeine cut off after midday if sleep is disrupted.
• Reduce evening screen time and keep phones out of the bedroom.
• Write a short plan for tomorrow before bed to lower rumination.

Build a strong sleep routine

• Same sleep and wake time every day, including weekends.
• Morning daylight exposure for 10 to 20 minutes.
• Cool, dark, quiet bedroom and a 30 to 60 minute wind down.
• Keep alcohol and heavy meals away from bedtime.
• Consider nutrition that supports sleep quality, for example, tart cherry, which naturally contains melatonin and polyphenols. If using a supplement, take it 30 to 60 minutes before bed.

Move, eat, and hydrate

• Aim for 2+ hours of moderate activity weekly plus two strength sessions.
• Plate balance at meals. Half vegetables and fruit, a quarter protein, a quarter wholegrains.
• Stay hydrated. Even mild dehydration can raise stress levels.
• Keep alcohol within low-risk guidance and plan alcohol free days.

Train the mind like a muscle

• Five senses grounding. Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
• Thought reframing. Write the worry, write a balanced alternative, choose a small action.
• Worry window. Set 15 minutes at a fixed time to list worries, then return to your day.
• Journalling three lines each evening. One win, one challenge, one plan for tomorrow.

Protect your work life balance

• Define start and finish times and honour a real lunch break.
• Work in 25 to 50 minute focus blocks with short active breaks.
• Turn off non essential notifications and batch email checks.
• Speak to your manager early if workload or role clarity is a concern. Ask about Employee Assistance Programmes or NHS Talking Therapies.

Where our data came from