How commuting in Japan shapes wellbeing

One of the biggest adjustments many people face when moving to Japan is the daily commute. For some, it's a straightforward 15 or 20 minutes by bike or on foot. For others, it's standing shoulder-to-shoulder on a packed Tokyo train for over an hour. No matter the length, commuting seems to have a real effect on how happy, productive, and balanced people feel throughout the day.

Research from the UK and US has shown that longer commutes are linked with higher stress, more anxiety, and even a greater risk of depression. These findings ring especially true here in Japan, where the train system is famously efficient but also famously crowded. Anyone who has experienced rush hour on the Yamanote Line knows the feeling of being squeezed in so tightly that even pulling out your phone feels like a challenge.

Why does it take such a toll? One major factor is said to be the lack of control. Delays, sudden weather changes, or overcrowding can make the simplest journey unpredictable, and that uncertainty fuels stress. For expats who aren't used to commuting by train every day, this can be especially draining.

Physical wellbeing is another factor. Long stretches of standing or sitting in cramped spaces can lead to neck and back pain. On the flip side, those who are able to cycle or walk to work often report feeling happier and more energized, which makes sense given the mental health benefits of exercise.

That doesn't mean that commuting here has to be purely negative, since small shifts can make the daily journey more manageable. Listening to music or podcasts, using the time to study Japanese, or even just looking out the window on above-ground train lines can transform the commute into a more mindful experience. Some studies even suggest that chatting with fellow commuters can improve mood, though IMO that feels a little less natural in the quieter train culture here.

Remote work has also become more and more common since the pandemic, which helps to ease the burden for those who were used to commuting daily. For anyone who still travels in, it seems that the key is to find ways to reclaim those minutes or hours so they don't feel wasted.

In the end, commuting is part of daily work life for many folks here. The challenge (or maybe the opportunity!) lies in turning it from a draining routine into a small slice of the day that supports rather than subtracts from our wellbeing.

Info source: https://thehappinessindex.com/blog/commuting-employee-happiness-wellbeing/