Overcrowding affects us all. Whether it's the trauma of the daily commute on trains and tubes, getting stuck in a Bank Holiday traffic jam, the long waiting times in overstretched hospitals, or the schools we can't get our children into, overcrowding touches our lives in so many ways.

Figures released by the Office for National Statistics show that population density in England is already almost double that of Germany and four times the figure for France. By 2056 our population will have grown from 60 million to 68 million - 1,349 people stuffed into every square mile.

So, what does this mean for our psyche? What are the emotional effects of living on a small island with a rapidly burgeoning population, and, what, if anything, can we do about it?

The most obvious sufferers of overcrowding are the beleaguered commuters whose story is so often told, and whose pain is felt daily on over-stuffed trains or tubes.

European research on people who commute more than 45 minutes each way suggests that they suffer more headaches, aches and pains, and increased susceptibility to flu viruses. Psychologists point out that people have two basic space requirements: personal space and territorial space. When these are infringed, stress levels rocket.

Phil Goodwin, Professor of Transport Policy at the University of the West of England, says: “The fight or flight hormones are triggered, but we can't do anything with them, particularly if we are stuck in trains or traffic jams. So they burn up our insides rather than releasing energy to do other physical things.” Distracting yourself with a book or an iPod is one strategy; imagining a safe haven around yourself is another.

Suzy Dittmar, a cognitive behaviour therapist and hypnotherapist at the Hale Clinic, Central London, says: “I advise clients to imagine that they are in, say, a blue egg on the Tube. The eggshell is flexible and doesn't break so if they are touched or their personal space gets invaded, they are still protected.”

Alternatively, if people are troubled by the frustration of waiting in a queue or being stuck in gridlocked traffic, adjusting the pattern of their thoughts can also be helpful. “If I say to myself it's unbearable, then the outcome will be unhealthy anger . . . But if I accept and observe my feelings by saying, yes, of course, I would prefer not to wait so long, but this isn't as bad as some things that could happen to me, then it will be a healthier frustration that will enable me to use the time more productively.”

Ultimately, the best thing you can do is to avoid commuting in the rush hour. Dr Goodwin says: “In recent years flexible working has really started taking off. If you work one or two days a week at home, that reduces 20 per cent of the traffic load. This has also been shown to make people work more efficiently and keep them happier.”

Unfortunately, senior managers at many companies are still resisting this change. If so, Cary Cooper, Professor of Organisational Psychology and Health at Lancaster University, emphasises the importance of not being sucked into the culture of presenteeism. “Leave at a reasonable time every day, or even better, get in early and leave early to avoid the rush hour,” he says. Of course, overcrowding affects much more than just transport. Noise is a big issue for people living in high-density housing, and the green belt is under constant pressure from developers.

Yet green space in cities, as well as open countryside, is vitally important for our wellbeing, particularly if, as looks likely, many more people will be living in smaller apartments without gardens.

Last year the mental health charity Mind released a report called Ecotherapy, which showed what we all know instinctually: structured exercise in a green environment, whether walking in a park or gardening, has significant benefits. The evidence came from a study by the University of Essex. It found that after a walk in a green space, 71 per cent of people reported decreased levels of depression and tension, and 90 per cent had increased self-esteem. After window-shopping, however, 50 per cent said that their feelings of tension had increased and 44 per cent reported lower self-esteem.

Down-shifting to happiness

Certainly, Tracey Smith, 42, the founder of National Downshifting Week, argues for less shopping and more appreciation of relationships. Smith used to work in London, but moving to a village in Somerset drastically improved her life. “I live in the smallest house I've ever had, I have a tiny garden, but within a few minutes is a playground and a park. If you get trapped in earning a lot of money just so you can buy things, you are not going to be spending much time with the people you love. The secret is about embracing living with less.”

She does, however, caution against downshifting to a rural location until you have thought through the ramifications (see panel). “It's a huge adjustment; suddenly you might be seeing your partner 24/7, and you are going to have to cope with living on a lot less money.”

Professor Cooper adds: “Research shows that the more control you take in your life the less stressed you will be. Go out to green spaces and if you see people trying to build on them, protest and fight to stop it.

“Value your wellbeing and work-life balance; these are much more likely to make you happy than a big salary, and make time to nurture your relationships and express your feelings. Don't sit back, get out there and fight for change.”

There may be nothing we can do about the inexorable population rise in our country, but we can make small changes in our lives to deal with the hell that is other people.

Anxiety UK provides useful information on coping with anxiety and stress. For more details contact 0161-227 9898 or visit its website: www.anxietyuk.org.uk

Case study: Far from the madding crowd

Sarah Goodenough, 36, and her family moved to the Dordogne last year. The move was a reaction to what had become a stressful life, despite living outside Norwich in the countryside.

“I had to use the car to get everywhere, and the traffic was getting worse. In the morning I would rush to drop the children off at school; they weren't allowed to be there until 8.30am, but I dropped them off at 8.20am, which I hated doing, then if I really rushed, I would be on time for work. I was often late though and would have to make up the time. On the way back the whole nightmare would start again.”

Goodenough was a secretary but she was also learning to be a reflexologist. She began to lose a lot of weight and she developed severe back problems. “When my husband, a salesman, had the chance to take redundancy, it seemed the opportunity to make a change. I'd always wanted to live abroad for a wonderful family way of life, with more space and fewer cars.”

Food and fuel were expensive

The move went well at first. “It was lovely in summer when we could enjoy the countryside and lake, but then the seasons changed and everyone went home and there were just a few expats left. We realised how rural it was; I was driving

45 minutes just to get into the nearby town. Houses are cheap, but food and fuel are incredibly expensive. There was also little work; I got a job as a waitress but my boss refused to pay me, and there was nothing I could do.”

After lengthy tearful discussions the family decided to return to England last February. This time, though, they broke with their rural past and moved to the edge of Bury St Edmonds, in Suffolk. The decision has transformed her life.

“My children walk to school and I walk to work. I hardly ever use the car and although I am working full time, I feel so much more relaxed because I am not permanently rushing and stuck in traffic. My health and my stress levels are so much better.”

“We can walk to the market”

Goodenough's house is smaller, but easier to heat and clean. She has a small garden, which has also come as a relief. “The doctor's surgery is miles better here because it serves more people. The children's school is better, too. Before, their village school was a bit insular, whereas now they mix with children from other cultures. We can walk to the market and go to the local coffee shops.”

She also points out that there are miles more cycle paths in the town, whereas in the countryside you have to cycle or walk along main roads.

Times recommends

• Jennifer Aniston, time to be a real bitch
• It may be hard to say so, but conversation is back
• News Review interview: Georgina Baillie