Hi, my friends, near and far,
not only diabetics sometimes stress themselves out over serious or not so serious issues. Stress leads to an even weaker psychological condition and therefor it is important to beat it, diabetic or not!
Here are a couple of easy ways for stress relief:
The day-in and day-out stress of managing type 2 diabetes can make your blood sugar levels spike. Try these tips to manage both overall stress and your diabetes.
The stressors, both large and small, that you encounter every day can take a toll on your health. Add to that the stress of
managing type 2 diabetes, and your stress levels can soar along with your blood sugar. Although you can’t get rid of stress altogether, learning how to manage it can help you better control your type 2 diabetes.
Stress is your body’s response to a perceived danger, whether it’s real or imagined. Your body has an immediate reaction to stress — your blood sugar shoots up and your heart kicks into action and begins working harder. This extra effort from your heart can take a toll on your arteries, veins, and heart, and make your blood pressure rise, according to the American Diabetes Association (ADA). Over the long term, chronic stress can strain various systems in the body which are already at risk because of your diabetes, including your digestive, renal, and immune systems.
The way you choose to react to stress can make the problem worse if it leads you to make poor choices or stop taking care of your diabetes. “Emotional stress may or may not affect
blood sugar control directly, but it can definitely distract some people from tending to their diet, exercise, medication schedules, and more,” says Jill Weisenberger, MS, RDN, CDE, author of "Diabetes Weight Loss Week by Week," and a registered dietitian in Newport News, Va.
When you feel stressed, don’t turn to unhealthy habits — create healthy new ones that can relieve stress more effectively.
Tips to Rein In Type 2 Diabetes Stress
If your diabetes management is a source of stress, find ways to make it easier. Address your diabetes head on, even if doing so seems challenging, because the alternative can be worse for your health. “Ignoring diabetes increases stress in your life because it can lead to
complications and often makes people feel guilty,” Weisenberger says.
Try these tips to relieve some of the stress of type 2 diabetes management:
- Set clear goals for diabetes management. Setting goals can help you feel less overwhelmed by diabetes. “Make three or four very specific goals about what you will do to take care of your diabetes,” Weisenberger says. Decide to pack your own healthy lunch three days a week or measure out all of your servings of starch for the week ahead. “These are the types of things that will be empowering and bring you results,” she says.
- Create medication reminders. Struggling to remember to check your blood sugar levels or take your medications on time? Set an alarm on your phone or digital calendar to remind you. You might also use a pillbox to keep meds organized.
- Keep your regular appointments with your doctor. Don’t miss a checkup — each one is an important opportunity to check in with your doctor. Between visits, write down problems, questions, and anything else you want to discuss at your next appointment.
- Enlist help with cooking. If shopping, planning, and prepping healthy foods has you feeling stressed, ask a family member or friend to take on some of those responsibilities. Or you might ask a diabetes educator or dietitian for help planning easy, healthy meals.
More Tips to Better Manage Stress
One of the best ways for your body to release stress is to get
regular exercise and recover with a solid night of sleep. “Don't underestimate the power of physical activity and adequate sleep. Plan for these daily.
Although these changes are simple, they may not be easy to stick to at first. Here's how to turn these lifestyle steps into everyday habits:
- Break exercise into manageable blocks. Don't get stressed because you can’t find time to exercise. Break exercise up into shorter, more manageable amounts. Schedule a 10-minute walk after each meal to meet the goal of 30 minutes of daily exercise.
- Go to bed at the same time each night. Consistency helps ease stress. Choose a time that allows you to get at least six, and up to eight, hours of sleep.
- Practice deep breathing or meditation. Take a few minutes each day to simply breathe and visualize letting go of your stress. People with type 2 diabetes who engaged in a mindfulness-based stress reduction program that focused on meditation were less depressed, had less psychological stress, and had lower diastolic blood pressure levels.
- Find ways to let the worry roll off your back. Don’t let the challenges of diabetes diminish the joys of everyday life. Take time every day to do something you enjoy. Make it a point to visit with friends and family, and get in a daily laugh, whether it’s by watching a favorite sitcom, catching up with a funny friend, or just looking up cute animal videos online. Try not to sweat the small stuff, like slow-moving traffic. Make the changes that you are able to, and learn to accept the fact that you can’t change everything.
Stress management shouldn’t be perceived as a luxury — it’s an important part of improving your overall health and your diabetes. If stress management is a struggle for you, consider talking to your doctor or a therapist. Your emotional health is just as important as your physical health, especially when you’re managing a chronic condition like diabetes.
