Posted by: Richie Bernardo

Stress is inevitable. Everyone experiences some type and level of it. But it’s not always a bad thing. Certain kinds of stress can have positive effects on a person’s well-being — at least, in the right doses. According to Psychology Today, “A little bit of stress, known as ‘acute stress,’ can be exciting—it keeps us active and alert.”

When stress reaches an unmanageable level, however — that is, when it turns “chronic” — we become vulnerable to its damaging effects such as health problems and loss of productivity. In the U.S., stress affects more than 100 million people. The leading causes? Money tops the list, followed by work, family and relationships. By one estimate, workplace-related stress alone costs society more than $300 billion per year.

To determine the cities where Americans cope best, WalletHub’s analysts compared 150 cities across 30 key metrics. Our data set ranges from average weekly work hours to debt load to divorce and suicide rates. Read on for our findings, expert insight and a full description of our methodology.

1. Main Findings
2. Ask the Experts
3. Methodology

Main Findings

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Overall Rank	City	Total Score	‘Work-Related Stress’ Rank	‘Money-Related Stress’ Rank	‘Family-Related Stress’ Rank	‘Health- & Safety-Related Stress’ Rank	‘Coping with Stress’ Rank
149	Irvine, CA	31.94	68	90	149	149	136
150	Fremont, CA	30.66	61	116	150	132	147

 

Ask the Experts

Stress can be detrimental to various aspects of our lives, including our jobs, finances and relationships. To help Americans find effective ways to manage their stress, we turned to a panel of health experts for advice. Click on the experts’ profiles to read their bios and thoughts on the following key questions:

1. How can employers reduce work-related stress?
2. What tips do you have for a person who finds managing finances to be stressful?
3. What tips do you have for a person who wishes to find relaxation on a budget?
4. What activities should families engage in together to minimize stress and alleviate tensions between family members?

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• William Flack Associate Professor of Psychology at Bucknell University
• Theresa A. Wozencraft Associate Professor of Psychology at the University of Louisiana at Lafayette
• Robert Sinclair Professor of Psychology at Clemson University
• Joseph J. Tecce Associate Professor of Psychobiology of Mental Disorders, Health Psychology & Stress and Behavior in the Psychology Department at Boston College
• Jeremy P. Jamieson Associate Professor of Psychology at the University of Rochester
• Matthew J. Grawitch Director of Strategic Research & Director of Research, Consulting, and Special Projects and Interim Chair of Organizational Studies at Saint Louis University
• Jeff Ashby Professor and Program Director of Counseling Psychology & Co-Director of the Center for the Study of Stress, Trauma, and Resilience at Georgia State University
• Jasmin Tahmaseb McConatha Professor of Psychology and Coordinator of the Gerontology Program at West Chester University
• Christopher Blazina Director of the Mental Health & Wellness Clinic, Psychologist and College Professor of Psychology at New Mexico State University
• Christian Waugh Assistant Professor of Psychology at Wake Forest University
• Catherine Daus Professor of Industrial-Organizational Psychology in the School of Education, Health and Human Behavior at the Southern Illinois University Edwardsville
• Anka A. Vujanovic Associate Professor of Psychology and Director of the Trauma and Stress Studies Center and Trauma Recovery Clinic at the University of Houston

William Flack Associate Professor of Psychology at Bucknell University How can employers reduce work-related stress? We need to reduce income inequality drastically to deal with all of these issues and more. Ultimately, we need democratic socialist politics, because neoliberal capitalism will only continue to cause and make these and other problems worse (climate change, etc.). Attempts to reduce stress and make life more manageable by focusing on changing individuals, rather than changing the systems that stress them, while well-intentioned, end up fixing things only temporarily, if that. Theresa A. Wozencraft Associate Professor of Psychology at the University of Louisiana at Lafayette What activities should families undertake together in order to minimize stress and alleviate tensions between family members? Families should make it a priority to eat supper together several times a week. This gives an opportunity for family members to share information with each other about their lives, as well as air any pending concerns each might have with another family member. Mealtime should also be a time that family members tell each other how specifically they are thankful for each other. Being sure to mention what a family member did for you and how much you appreciated it is important. Some families prefer to have a family meeting a few times a month, in order to discuss problems and recognize and celebrate accomplishments. Family meetings are better than using dinnertime when much conflict and tension exists. Family meetings must be scheduled in advance, and not "in the heat" of the moment when a conflict is brewing. Robert Sinclair Professor of Psychology at Clemson University How can employers reduce work-related stress? The answer to this question depends on the source of stress. Common sources of work-related stress include job insecurity, low pay or poor compensation, poor quality supervision, excessive work-related demands, challenging or unpredictable work schedules, interpersonal conflict with coworkers, discrimination and other forms of mistreatment (bullying, aggression, etc.), work-family conflict, lack of control/ability to offer input about decisions that affect one’s work life. These sources of stress are present in most workplaces, although in varying degrees. So, employers need to design interventions to address the specific problems that are most important to their workforce. These interventions could focus on addressing characteristics of employees, such as teaching employees better stress management or coping skills, or they could focus on changing the working conditions that cause stress, such as teaching front-line supervisors to be more supportive of their employees’ concerns. Although stress management programs are helpful, it is important to recognize that they usually do not involve changes to the working conditions that are the root causes of work-related stress. So, providing employees with stress management skills can be viewed as treating the symptoms, but not the underlying threat to health. Good employer practices to help employees reduce work-related stress include:

• Tracking employees’ perceptions about working conditions (such as through regular employee surveys or focus groups);

• Communicating to front line supervisors that employee safety, health, and well-being are important workplace priorities (and really meaning it);

• Obtaining employee and supervisor “buy-in” prior to implementing stress-related interventions, such as by encouraging employee participation in the design of the intervention;

• Recognizing that effective stress management may require multiple interventions (i.e., changing workplaces requires more effort than simply adding a single session of new training to employees’ already busy schedules);

• Conducting assessments to determine whether interventions were effective and well received by employees and making changes that are necessary to further improve such interventions.

What tips do you have for a person who finds managing finances to be stressful? The first tip is to realize that you are not alone. In annual national surveys conducted by the American Psychological Association, Americans routinely list financial issues as among their top sources of stress. So, if you are feeling isolated as a result of your financial stress, chances are that many people you know feel the same concerns, and they can be an important source of emotional support. The second tip is to seek help. Your financial situation will not get any better if you don’t take any steps to improve it. Employers often offer free financial education through Employee Assistance Programs, and you may be able to find additional help through friends and family who have themselves taken steps to improve their money management habits. A simple suggestion would be to find a friend who is known as a good money manager, and see what tips that person has to offer. Although managing finances can be difficult, especially those with large uncontrollable expenses, such as medical bills, many people have successfully changed their money-managing habits and improved their financial situation. My third tip is to start small. Trying to make dramatic changes to the way you have managed money may lead you to fail, thus reinforcing the perspective that money management is difficult or impossible. So, one suggestion is to start with small changes to your lifestyle that are sustainable over time. One example is that many people spend a lot of money dining out. Making meals at home is cheaper and often healthier; even cooking just a couple of meals at home each month can help start the process of building better financial habits, and start you down the road to a better financial situation. Joseph J. Tecce Associate Professor of Psychobiology of Mental Disorders, Health Psychology & Stress and Behavior in the Psychology Department at Boston College How can employers reduce work-related stress? In the workplace, time pressure, work overload, and authoritarian attitudes by supervisors are key factors in creating stress. Consequently, companies, including colleges and universities, should provide employees with a time-out during the day, to let their thought-filled brains settle down a bit. This can be done by a group meditation. Second, the most significant source of job stress is unfair treatment by authority figures. Supervisors, such as managers and vice-presidents in industry, and chairpersons, deans, and vice-presidents in academia should be trained to leave their personal problems at home and be fair to all employees, and not simply do favors for a coterie of supporters and sycophants. One proactive procedure is to have periodic group staff sessions, under the direction of a psychologically trained professional. This investment will unquestionably pay off handsomely in the long run -- better morale, greater work efficiency, fewer work absences, and less staff turnover. What activities should families undertake together in order to minimize stress and alleviate tensions between family members? Based on reports from over two thousand students participating in a Good Samaritan Project at Boston College, one source of stress reduction at work and with families is actively reaching out to do something good for somebody. When one gives, two receive. In this project, students do something good for someone -- a stranger, friend, adversary, or family member -- each day for a week. Students keep a daily diary and write a final summary of what psychological changes took place. There are two dramatic results -- a feeling of significant stress reduction, and a pleasant increase in self-esteem. The "good me" shines, and the "bad me" takes a back-seat. In summary, in industry, academia, and families, this powerful and unacknowledged gift -- positive personal and social effects from good deeds -- should be ubiquitously on the table at discussions and informal conversations. And who best to accomplish this promissory note for happiness -- those in authority, including moms and dads. Jeremy P. Jamieson Associate Professor of Psychology at the University of Rochester How can employers reduce work-related stress? Many employers seek to reduce stress for their employees, but a more efficient and beneficial perspective may be seeking to implement ways to optimize stress responses. In situations of acute stress, such as performing some job to meet a deadline, for example, there are objective demands associated with the task at hand, and time pressure (the deadline). Although people typically think of stress as unilaterally negative, there are myriad types of stress responses. Some stress responses are associated with approach motivation and are beneficial for performance and health, whereas others -- what we traditionally call stress -- are associated with avoidance motivation, and predict negative performance and health outcomes. The biopsychosocial (BPS) model of challenge and threat (i.e., the model that my research is rooted in) seeks to explain acute stress responses in motivated-performance situations. A fundamental principle of the BPS model of challenge and threat is the idea that appraisals of demands (i.e., perceptions of uncertainty, danger, and required effort) and resources (i.e., perceptions of familiarity, knowledge, skills/ability, dispositional factors, and social support) interact to elicit challenge- and threat-type responses in motivated-performance contexts, when individuals are engaged. Individuals experience approach-motivated challenge when coping resources are appraised as exceeding perceived demands. Alternatively, avoidance-motivated threat manifests when appraisals of demands outweigh resources. Notably, challenge and threat states are associated with patterns of physiological responding (for a biologically oriented review, see Mendes & Park, 2014) derived from activation of the sympathetic-adrenal-medullary (SAM) and hypothalamic-pituitary-adrenal (HPA) axes, mobilizing resources that enable individuals to respond to stressors. What tips do you have for a person who finds managing finances to be stressful? There are many ways to manage stress. Much of my research studies stress management techniques for situations when avoiding a stressor is not possible. Recent studies provide support for the idea that stress responses can be optimized by manipulating cognitive appraisals. In that line of research, the sympathetic arousal experienced during stressful situations is presented as a functional coping resource that aids performance. That is, signs of stress arousal are interpreted as coping tools, which facilitate challenge appraisals to affect subsequent physiological, affective, and motivational processes. Acutely stressful situations necessitate instrumental responding where increased sympathetic arousal can be functional. Notably, arousal reappraisal provides a method for regulating affective responses in demanding situations, because it is not aimed at eliminating or dampening stress arousal (i.e., it does not encourage calmness or relaxation), but instead focuses on changing the type of stress response experienced. Notably, this approach runs counter to lay appraisals regarding stress responses in demanding situations. Matthew J. Grawitch Director of Strategic Research & Director of Research, Consulting, and Special Projects and Interim Chair of Organizational Studies at Saint Louis University How can employers reduce work-related stress? The answer here depends on the source of the stress. Job stress itself is a vague and amorphous construct that doesn't really lend itself to clean answers. In an article we published in 2015, we identified five key possible areas of focus:

• Employees possess time, energy, or financial resource deficiencies that produce stress;

• Employees experience an excessive number of demands, or demands that are excessively resource depleting;

• There is a lack of fit between employees and their job demands;

• Employees are not allocating their resources effectively (e.g., poor time management skills, lack of relevant job skills);

• Employees have experienced health and well-being decrements already, as a result of chronic stress.

Each of these offers a different possible set of interventions for reducing job stress. What tips do you have for a person who finds managing finances to be stressful? The first question I would want to ask this person is why he or she finds it stressful. Is it because there are too many bills and not enough financial resources? Is it because he or she feels like there are too many other demands competing for time and energy? Is it because he or she feels a lack of competence or efficacy in managing those demands? There are a lot of resources online that provide guidance on this subject (e.g., Lifehacker had a good piece in 2015), and many organizations are beginning to offer assistance in this regard. Checking with the HR department at one's organization to see what resources are available there can be a fine first step. It all boils down to the balance between financial resources coming in on a monthly basis, and the financial demands one experiences. If resources generally exceed demands, then one can be more relaxed, though I would recommend trying to set aside some sort of savings each month. Planning for unexpected contingencies can minimize the stress from those experiences, when there are protected financial resources that can be leveraged when those things occur. However, there is no one-size-fits-all approach when it comes to managing finances. What works for one person will be seen as highly stressful by another. My best recommendation is to find an approach that you are comfortable with and stick with it. What activities should families undertake together in order to minimize stress and alleviate tensions between family members? Quality interaction is a lost characteristic in some families that are dominated by social media and moving from one activity to another. Parents often take on the role of chauffeur rather than parent, and this can detract from meaningful quality interaction. Designate some time each week to family interaction, whether it is an outing, a family meal, or some other ritual in which family members can connect without the need for technology or social media. This might require some flexibility, rather than a rigid set time to accommodate the pace of life and changing demands, but it is important to maintain that connection. In addition, having a shared family calendar (possible online), where events and other activities can be shared and coordinated across the family can keep calendars from becoming too full with the need to be in two or three places at once. If I know, for example, that my child has a soccer game scheduled for an upcoming Saturday afternoon, then I might avoid scheduling something else that might conflict with that. Finding ways to coordinate the demands that families experience can be a great first step to better managing those demands. Jeff Ashby Professor and Program Director of Counseling Psychology & Co-Director of the Center for the Study of Stress, Trauma, and Resilience at Georgia State University How can employers reduce work-related stress? Stress often results from the perception that demands exceed one's resources for dealing with them. One key to reducing stress is to increase the perception of control. The more we perceive that we can exercise control in our lives (e.g., pushing the imaginary brake on the passenger seat foot rest well, when riding with a student driver), the more we can moderate our stress levels. What tips do you have for a person who finds managing finances to be stressful? Consistent with the notion that perceived control can moderate stress levels, people who find managing finances stressful may be unorganized or, quite frankly, a little confused about their own finances. Gaining a great understanding of one's own finances (e.g., retirement, investments, bills and interest), while daunting, can give a person a greater sense of control and anticipation. Not knowing what to expect can be stressful for people. Even the unpleasant, if it is predictable, is easier to handle (think about the dentist, telling you there are just three more bits of drilling until you are done) than the unpredictable. So, even if a person's personal finances aren't in great shape at the moment, getting a clear understanding of the situation -- and possible routes toward a better situation -- can give the perception of control and anticipation that both help moderate stress. What tips do you have for a person that wishes to relax on a budget? Among the best ways to relax are to exercise, sleep, and meditate. The data are clear that when we exercise we able to handle potentially stressful situations more calmly. In addition, exercise helps us sleep well, and a good night's sleep can both reduce residual stress and lower your threshold for stressful responses to events. Finally, meditation (even for brief periods of time) helps people relax and face potential stressors with a calm attitude. What activities should families undertake together in order to minimize stress and alleviate tensions between family members? Families can be a great source of social support -- a highly effective stress management resource. However, families can also be significant sources of stress. One thing families can do is regularly eat meals together. The ongoing opportunities to engage in an activity everyone needs/wants to do (eat a meal) gives non-pressured opportunities for family members to connect, be heard, and give and receive support. Jasmin Tahmaseb McConatha Professor of Psychology and Coordinator of the Gerontology Program at West Chester University How can employers reduce work-related stress? The majority of Americans feel stressed much of the time while at work. Three out of four Americans say they feel stressed at work much of the time. Too much work stress leads to feelings of helplessness and powerlessness. It costs employers billions by leading to other health related concerns, or simply passive resistance to completing tasks, often not even a conscious activity. Some recommendations are to acknowledge stress, to remember that each individual has a work/life balance need, to discuss stressors, to create an atmosphere of acceptance of stress and to ask for input on how to deal with stressors, to encourage employees to take lunch time, to encourage employees to take their vacations and not expect them to work while on vacation, to allow space for conversations about down-time (at times employees feel it may threaten their job if they discuss recreational activities, that it somehow indicates a lack of commitment to work). There are also possibilities for recreating the physical work space, allow a lounge, cafeteria with various healthy options, a gym, or offer a reduced rate for membership, an outdoor garden space (often, a small space can go a long way). Recognition of human dignity and acknowledgement of limitations is an important first step. By the way, some stress can be motivating, too much can be debilitating. What tips do you have for a person who finds managing finances to be stressful? It is helpful to make a budget which includes some flexibility. Writing down what one spends often leads to an awareness of wasted funds. It is important to budget some waste, as it is inevitable. It is equally important planning to reward oneself for sticking to a difficult budget. What tips do you have for a person that wishes to relax on a budget? Nature is the simplest answer, take walks, commune with nature, take a day trip to the beach or the mountains to avoid hotel costs, learn to comp, join a walking group, and go to University events, as they are often free or cheap. Go to book readings, outdoor concerts or films, most cities and communities have these in the summer. Eat at home or have cocktails at home before going out to eat. Ask everyone to pitch in for a holiday. Eat out at BYO’s. Read, write, walk, garden, paint, have conversations with friends and family. What activities should families undertake together in order to minimize stress and alleviate tensions between family members? Plan time together but do not over-plan, the key is to spend some time together without expectations, allow people to open up gradually, do not schedule too many activities. Do not try to over-please the group, do not force meaningful interactions, they must occur naturally. Play games, join a volunteer group together. Have a classic movie night at home. Sometimes looking at what worked in the past makes someone realize that if people did something for hundreds of years, maybe there was some benefit and enjoyment in the activity. One very important issue that has come up over and over in my research is that family members do not take the time to listen to each other, they do not allow members to express frustrations, so I would recommend to listen and to be open to hear what you may not wish to hear (respectfully). Simply take time to be together. Christopher Blazina Director of the Mental Health & Wellness Clinic, Psychologist and College Professor of Psychology at New Mexico State University What tips do you have for a person that wishes to relax on a budget? Relaxation does not necessarily equate to spending big bucks on a destination vacation. In fact, it can sometimes work directly against our need to unwind. I was recently at one of America’s premier national parks for a few days. My family and I arrived mid-day at the visitor’s center. The place was overwhelmed, with a swarm of tourists sorting through aisle after aisle of souvenirs with park logos. Battling 100 degree heat and bumper to bumper traffic for hours just to leave the park was hardly the stuff of a memorable vacation. In fact, I was inclined not to return the next day. But we decided to make an early start of it and arrived at 7:00 a.m. the following morning. For a few precious moments we had a huge waterfall, one of the main attractions of the park, all to ourselves. I stood at the bottom of the falls taking in the sight of water cascading downward several hundred feet, the sound it made as it hit the rocks, and even the spray that was created which surrounded me. It was a full sensory experience. In that moment I felt my mind switch into a different gear: peaceful and fully present. The memory of the previous day, full of frustrations, faded. It was a restorative experience that stayed with me and shaped the way I felt for the remainder of the trip. When we returned home a few days later, I was watering our lawn and felt my mind slip into the same tranquil rhythm, as a hummingbird danced just above the sprinkler. It zoomed close to the water’s edge and then hovered midair. Both these experiences are akin to what biologist E.O. Wilson referred to as biophilia -- the innate need we have as humans to be in touch with the natural world. Our perception changes as we really encounter the waves of the ocean or the crackling of a fire, or my favorite -- animals in the wild. Research suggests we experience a mood boost just by looking at pictures of nature for a few moments. The effect is stronger when we have a firsthand encounter. Our heart rate and blood pressure lowers, as we feel an almost effortless and relaxed awareness. For me, those are the moments that chip away at life’s accumulation of stress and strain. As Americans, we are somewhat notorious compared to European countries regarding time away from the regular grind of work. It puts us in the position of doing more with less amount of time. We must untangle all the knots that the previous fifty or so weeks created. In fact, the more money we invest in unforgettable getaways, the greater chance we must “vacation” every waking moment, which means we do not really decompress at all. The same level of busyness we undertake the rest of the year just gets transferred to a different setting. Relax and restore is not just about a once a year occurrence. It is a needed practice that is part of our daily routine. We need to develop a type of “Eco Mindfulness,” where we dial into the natural world on a regular basis. This does not mean endless road trips to far away locales. Nor does it imply those adventures must occur on the grand scale. We can find them in our backyards, green spaces, or as Rob Cowen mentions in his book, “Common Ground: Encounters with Nature at the Edges of Life,” the often forgotten borderlands between urban setting and the wild. Regardless of venue, the key is committing to a regular encounter that is fundamental to our well-being. Christian Waugh Assistant Professor of Psychology at Wake Forest University How can employers reduce work-related stress? Employers should not aim to reduce work-related stress, but should rather aim to change the type of stress that their employees feel. Bad stress (distress) is often characterized by uncertainty, lack of positive emotions, and poor perceptions of support. On the other hand, good stress is often characterized by having a sense of purpose and resources to meet demands, a higher ratio of positive to negative emotions, and high perceptions of support. Any policy that promotes these elements of good stress and reduces those elements of bad stress should lead to more engaged, challenged and purpose-driven employees. What tips do you have for a person who finds managing finances to be stressful? Because uncertainty is almost always at the root of bad stress, one tip is to automatize as much of the budget as possible. Have automatic bank drafts to pay bills, and try to set those up to be paid as soon as possible after your payday, so there are no surprises later. Also, set up automatic transfers between your primary and secondary accounts to save money for specific purposes. For example, if Christmas presents always hit the budget hard, then automatically save a little each month throughout the year just for that purpose. By automatizing your bills and savings, your actual “working budget” each month becomes smaller, and therefore much more manageable. What tips do you have for a person that wishes to relax on a budget? Nature. Studies show that spending time in nature can improve mood, restore energy, and replenish cognitive resources for both adults and children. The good news is that getting out into nature can be very cheap, and is often free. The trick is to make getting out into nature a habit, by coupling it with activities that you already habitually enjoy (e.g., reading, biking, and socializing). What activities should families undertake together in order to minimize stress and alleviate tensions between family members? People tend to get along best when they are working together cooperatively, for a common goal. Also, there is a bonus if the activity they are working on is novel and exciting. So, activities that promote these elements will be particularly good for families who want to minimize stress and tension. One example of such an activity would be something like geocaching, in which the family, as a unit, has to work together to find caches hidden all over a particular city or region. Catherine Daus Professor of Industrial-Organizational Psychology in the School of Education, Health and Human Behavior at the Southern Illinois University Edwardsville How can employers reduce work-related stress? Employers have a variety of both quick and easy interventions, as well as more substantial investments they can make in their employees to help prevent stress. Smaller, easier solutions include offering flexible work arrangements, such as working from home or telecommuting when appropriate, supporting work-family balance through flextime or related scheduling initiatives, and providing timely, constructive, and accurate feedback. As well, many employers sponsor monthly "lunch-and-learns," where a variety of topics related to effective stress management are discussed, such as efficient time management, financial management strategies, principles of successful conflict and communication, etc. Finally, employers can assess aspects of the jobs which are causing the most stress, and address those directly, such as removing role ambiguity through thorough onboarding and training programs, address role conflict by establishing direct and unitary reporting relationships, and providing necessary and up-to-date tools and equipment for efficiency in work completion. What tips do you have for a person who finds managing finances to be stressful? There are many online apps available to help people track and report their finances and to assist successful financial management. Basic principles apply here: save more and spend less. Managing finances is often stressful because people procrastinate, waiting to pay bills until the day they are due or later, and they often live paycheck to paycheck rather than following simple standards, such as putting aside several months’ worth of bills for emergencies. Most people simply are unwilling to hold themselves accountable for not spending more than they make. What tips do you have for a person that wishes to relax on a budget? There are so many low-cost ways to relax. Connecting with nature through hiking, walking, and biking are some of the best ways to relax on a budget. During the summer, free concerts, many family-friendly, abound. Check local publications, newspapers for details. Zoos, museums, local city or village venues are great resources both for inexpensive (or often free) admission, and/or special concerts or venues. As well, coupons abound and are easily accessible if one is diligent and motivated. Individuals can utilize inexpensive strategies such as music, art, and pets to alleviate stress. Deep breathing, meditation, yoga, all are readily accessible and easily practiced strategies for stress reduction. Individuals should consult local YMCAs and workout facilities for related strategies. What activities should families undertake together in order to minimize stress and alleviate tensions between family members? Families can hike, walk, and bike together. As well, although not very common anymore, card and board games are a fantastic, inexpensive way to bond. Laughter is truly one of the best stress relievers there is -- having both a physical and psychological impact on stress. YouTube videos with stand-up comics, funny animals, and public libraries are super sources for inexpensive entertainment. Anka A. Vujanovic Associate Professor of Psychology and Director of the Trauma and Stress Studies Center and Trauma Recovery Clinic at the University of Houston How can employers reduce work-related stress? This is a complex question that depends on the type of stress experienced by employees, and the work environment, more generally. As a clinical psychologist, I can offer advice from the perspective of the employee. First, setting clear expectations for performance and responsibilities can alleviate stress associated with unpredictability. Employees who clearly understand the expectations associated with their positions may be more likely to focus on the “big ticket” projects or responsibilities, instead of getting involved with various tasks that may or may not be directly relevant or important to their position. Second, open lines of communication between employees and supervisors can contribute to a positive, supportive atmosphere. Employees who know that they can be “heard” by providing feedback and soliciting guidance are more likely to feel supported and invested in the overall performance of the company or institution. Third, building team spirit can enhance productivity, as employees may be more likely to think creatively and “go above and beyond” if they feel invested in the objectives or mission of the company/organization/institution, rather than only their individual output. Finally, for positions that require long work hours and/or high levels of stress, opportunities for short breaks and exercise can be very helpful and important. Long periods of sitting and inactivity can lead to detrimental physical and psychological health outcomes. Employers might offer standing desks or opportunities for short (e.g., walks) or longer (e.g., one-hour at the gym) exercise intervals to maximize productivity and lower stress levels. Research has demonstrated the tremendous benefits conferred by regular exercise in terms of decreasing anxiety, managing stress, boosting mood, enhancing energy, and improving cognitive performance. Employers can capitalize on that knowledge by integrating exercise into the workplace. What tips do you have for a person who finds managing finances to be stressful? My advice would depend upon the reasons for which the person finds financial management to be stressful. Is it because she/he leads a busy life and has limited time to consider finances? Or because she/he has high levels of debt and avoids financial matters to avoid stress? Maybe the individual does not rank finances as a top valued priority in life, above and beyond other domains, such as relationships or hobbies? Perhaps the individual lacks organizational or mathematical skills or has limited financial planning experience, and feels overwhelmed with where to start or how to proceed? The first step is for the individual to gain a greater understanding of why they are stressed by financial management. The next step is to create a plan to cope with the stress, in order to make sure that their financial lives are in order, so that they can fully engage in life according to their personal values. For example, for individuals who find it difficult to find time to manage finances, scheduling even one-hour per week (as one might schedule meetings or appointments) to devote exclusively to finances might be helpful. For the individual who avoids negative financial circumstances (e.g., debt) in an attempt to avoid stress, it would be important to understand that avoidance exacerbates stress and other negative mood states in the long term. Approaching the problem directly can provide the best solution. Starting to do this in small increments can help. What tips do you have for a person that wishes to relax on a budget? I highly recommend “staycations,” whether or not the individual is on a budget. Unplugging from phones and computers and staying home, exploring one’s neighborhood or city, or spending time in the natural world can often be done without spending very much. Individuals can choose activities that they find relaxing, and fully immerse in those experiences without being distracted by other life stressors or pressures via mobile devices. The stress generated in our daily lives is often fueled by the (real or perceived) pressure of “staying connected” via email/text/phone during all waking hours. Taking a break from constant communication can provide an opportunity to be connected with oneself, with nature, with other people or pets, and with life experiences. We are able to mindfully engage with our present experience, and to fully benefit from pleasurable activities only as long as we are fully present, without opportunities for distraction. What activities should families undertake together in order to minimize stress and alleviate tensions between family members? Activities that involve an external focus for attention can be helpful for families managing interpersonal tension or stress. Hikes, walks, or sports activities can be great for engaging families together, while limiting stress. If family members stay involved together but remain focused on a shared activity or the external environment -- as opposed to internal states, such as emotions, thoughts, memories -- they may be more likely to enjoy each other. Attending musical performances, movies, theater productions, or taking children to a sporting event, museum, or zoo can offer the same type of positive, unifying experience that has great potential to detract from tension or stress. Steering clear of “hot button” topics, such as politics or past disagreements, can also be instrumental in ensuring that everyone is minimizing stress.

Methodology

In order to determine the most and least stressed cities in America, WalletHub’s analysts compared a sample of the 150 most populated cities across four key dimensions: 1) Work Stress, 2) Financial Stress, 3) Family Stress, and 4) Health & Safety Stress. Our sample considers only the city proper in each case and excludes cities in the surrounding metro area.

We evaluated the four dimensions using 30 relevant metrics, which are listed below with their corresponding weights. Each metric was graded on a 100-point scale, with a score of 100 representing the highest levels of stress. Data for metrics marked with an asterisk (*) were available at the state level only.

Finally, we determined each city’s weighted average across all metrics to calculate its total score and used the resulting scores to rank-order the cities in our sample.

Work Stress – Total Points: 25 Financial Stress – Total Points: 25 Family Stress – Total Points: 25 Health & Safety Stress – Total Points: 25

 

Sources: Data used to create this ranking were collected from the U.S. Census Bureau, Bureau of Labor Statistics, Texas A&M Transportation Institute, Chmura Economics & Analytics, Administrative Office of the United States Courts, TransUnion, Department of Housing and Urban Development, Council for Community and Economic Research, Healthways, Centers for Disease Control and Prevention, Federal Bureau of Investigation, Jawbone, CARTO, Sharecare, and The Trust for Public Land

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