Work is causing stress for more Seattleites, reveals APA survey

Work is causing stress for more Seattleites this year according to the American Psychological Association's (APA) Stress in America survey, while the number reporting money or the economy as significant stressors has dropped since last year. More than 50 percent of city residents remain stressed by one or more of these three sources, a cause of concern for psychologists who worry about the effects of long-term stress and how it can contribute to chronic health disorders.

The survey released today reported that the number of Seattle residents who cited work as a significant cause of stress grew from 74 percent in 2008 to 82 percent in 2009. And about two in five employed Seattleites (42 percent) said they typically feel tense or stressed out during the work day, compared to 36 percent last year. Additionally, one-quarter of Seattle residents rated their average stress levels as an 8, 9 or 10 on a 10-point scale. But the number of Seattleites reporting that their stress had decreased in the past year has gone up from 12 percent in 2008 to 20 percent this year.

These high and long-lasting levels of stress can contribute to serious physical health problems. Diabetes, heart disease, obesity and high blood pressure are just a few of the diseases linked to chronic stress. In the APA survey, 70 percent of Seattle residents said they have been told by a health provider that they have a chronic condition (vs. 66 percent nationally). More than the rest of the nation, they reported that they are overweight or obese (31 percent in Seattle vs. 25 percent nationally), depressed (29 percent vs. 17 percent nationally) and have anxiety disorders (15 percent vs. 8 percent nationally).

On a positive note, fewer residents this year reported physical symptoms caused by stress compared to 2008. For example, the number of Seattle residents who said they felt irritable or angry dropped 8 points (52 percent in 2009 from 60 percent in 2008) and fewer residents are feeling depressed or sad because of stress (39 percent in 2009 vs. 48 percent in 2008). Also, fewer Seattleites are drinking alcohol to relieve stress (21 percent in 2009 vs. 30 percent in 2008).

"The good news for the region is that fewer people this year are reporting money, the economy, family responsibilities and relationships, among other things, as significant stressors. But with so many of us still so stressed -- that's alarming," said psychologist Dr. E.B. Vance, the public education coordinator for the Washington State Psychological Association. "When stress is ignored or managed in unhealthy ways, it will most likely lead to further health problems. This is why it's crucial for people to pay attention to their stress levels and do something about it."

APA's annual survey reveals that nationally nearly a quarter (24 percent) of adults reported experiencing high levels of stress, and half (51 percent) reported moderate stress levels in 2009. Many Americans continued to report that they rely on sedentary activities and unhealthy behaviors to manage their stress (49 percent listen to music, 41 percent read and 36 percent watch television or movies).

Among Americans who received lifestyle change recommendations from a health care provider, few reported that their health care provider offered support to help them make lasting changes -- only 46 percent were given an explanation for the recommendation; only 35 percent were offered advice or shown techniques to help make changes; and only 5-10 percent were referred to another health care provider to support the adoption of lifestyle changes. In general, people cited a number of barriers in their efforts to make lasting lifestyle and behavior changes -- lack of willpower (33 percent); not enough time (20 percent); and lack of confidence (14 percent). More than one in ten people cited stress as the barrier preventing them from making lifestyle and behavior changes (14 percent of adults reported they are too stressed to make these changes).

Similar to the rest of the nation, nearly one-third of Seattleites said they were prevented from following through with lifestyle change recommendations due to a lack of willpower (30 percent). And 12 percent of those in Seattle (vs. 14 percent nationally) said they were too stressed to follow through with lifestyle change recommendations.

The Washington Sate Psychological Association offers these tips to help manage chronic stress:

• Set limits. List all of the projects and commitments that are making you feel overwhelmed. Identify those things that you absolutely must do in order to survive. Cut back on anything non-essential.
• Tap into your support system. Reach out to a close friend and/or relative. Let them know you are having a tough time and accept their support and guidance. There is no need to face challenging life circumstances alone.
• Make one health-related commitment. One small step like cutting back on your caffeine consumption can have a positive effect. Studies show that without caffeine, people report feeling more relaxed, sleeping better and having more energy. Regular aerobic exercise, such as taking a brisk walk, can lessen your anxiety and reduce your stress.
• Strive for a positive outlook. Looking at situations more positively, seeing problems as opportunities, having realistic expectations, and refuting negative thoughts are all important aspects of staying positive and trying to minimize your stress.
• Seek additional help. If feelings of chronic stress persist, or you are experiencing hopelessness or trouble getting through your daily routine, seek consultation with a licensed mental health professional, such as a psychologist. Psychologists are trained to help you develop strategies to manage stress effectively and make behavioral changes to help improve your overall health. For additional information on managing stress, visit www.apahelpcenter.org.

SOURCE American Psychological Association