Diabetes-Related Stress: How Can You Reduce Your Stress Levels?

If you have diabetes, chances are that you are stressed out about this chronic condition, or have been at some point. Many people living with diabetes are very stressed, which can be a barrier when it comes to managing your condition properly. Stress is not just something we feel, after all, but it is actually a biological reaction that interferes with hormone levels. Stress causes our body to activate the flight-or-fight response, in which the body reacts by raising the levels of certain hormones.

What is the flight-or-fight response and what does it have to do with diabetes?

Different types of stress and how they relate to diabetes

People experience many different kinds of stress in day-to-day life, and our body responds a little differently to each to each one.

• Mental stress. People with type 2 diabetes who experience mental stress will notice an increase in blood glucose levels. On the other hand, people with type 1 diabetes who are under mental stress can have a different response, as they can have either an increase or decrease in blood glucose levels.
• Physical stress, such as when you are sick or injured. Regardless of whether you have type 1 or type 2 diabetes, diabetics under physical stress will almost always experience an increase in blood sugar levels.

How can I tell if stress is affecting my blood sugar levels?

One of the ways you can determine how much of an impact stress is having is to check your blood sugar levels when you are stressed. For example, if you know you are stressed on Monday mornings, check your glucose levels to see if they are elevated. One of the best ways to figure out if stress is increasing your blood sugar levels is by evaluating how stressed you are in a particular situation by rating your stress level on a scale from one to 10 then checking your blood sugar. Over time, you should come to understand whether your stress levels correlate with your blood sugar levels.

What are the symptoms of stress?

Often, symptoms associated with stress are subtle and not noticeable. Watch out for:

• Headaches
• Muscle pain
• Sleeping too much
• Feeling ill in general
• Feeling tired or fatigued
• Feeling unmotivated
• Being irritable
• Feeling depressed
• Feeling restless or anxious
• Acting out in anger and withdrawing from friends and family
• Eating either too much or too little
• Drinking alcohol excessively and using tobacco.

So, how do I reduce my stress levels?

Meditating

Studies have shown that meditation can help reduce stress by taking away the negative thoughts that plague your mind and letting your mind relax. You can start off by meditating each morning for 15 minutes to help you relax for the rest of the day. How should you meditate? One strategy is to sit on a chair with your feet on the floor and your eyes closed. Then, say a mantra that feels good to you, such as "I will be happy today", and push away other thoughts that enter your mind.

Remove yourself from a stressful environment

If you find yourself feeling emotionally stressed or exhausted, take five minutes to yourself and remove yourself from the environment that is causing you stress. Once you have stepped out, place a hand on your belly, and take deep breaths in which you exhale slowly and loudly. That can help slow your heart rate down and lower your stress levels.

Practice yoga or any other exercise

Exercise in general can help you lower your stress levels. You can add yoga to your routine, which is not only a beneficial physical activity but is also a meditation technique. In any case, aim for 30 minutes of cardiovascular exercise every day. It doesn’t need to be all at once. If you don’t have time or are a beginner, you can do three 10-minute segments throughout the day.

Therapy

Many people find that talking to a therapist is beneficial for managing stress. In particular, therapists can teach your strategies and techniques to help you manage your stress in specific situations. You can also talk out about why you feel stressed in any given situation, which can help lower stress levels and even set positive lifestyle changes to reduce stress in motion.

Coping with diabetes-related stress

Many people with diabetes find themselves stressed due to their disease. There are things you can do to cope with diabetes-related stress. These include joining online or in-person support groups that can help you connect with people with diabetes who understand exactly what you are going through.