Last Updated on December 11, 2024
Stress. Everyone has it. It comes in different forms for everyone: work, kids, family, friends, money, and anything else. Certain types of stress are good for the body. It can make us work harder. Other kinds of stress can wreck havoc on our bodies, especially for diabetics.
Stress impacts your diabetes in two separate ways. First, people who are highly stressed tend to take poor care of themselves. If you have a high amount of stress, you’re less likely to eat healthy or exercise. Secondly, high amounts of stress can cause your body to release cortisol and adrenaline. These two chemicals make your glucose levels rise without you knowing it.
Managing your stress is important in controlling your diabetes. While it isn’t easy, there are a couple techniques you can use to help lower your stress levels.
Exercise
Hitting the gym or going for a run can relieve extra stress. Physical activity isn’t necessarily a “quick-fix” for your stress, but is a great way to lower stress over time. If you don’t have time to drive to the gym, go for a walk after you leave the office or after dinner. Not only will the exercise help reduce stress, but it will also help you sleep better at night.
Sleep
Make sure you’re getting enough sleep. Getting too little sleep can leave you cranky and cause more stress throughout your day. If you’re having trouble winding down at the end of the day, try eating bananas, figs, or drinking a glass of milk. If these yummy treats aren’t doing the trick, avoid staring at screens an hour before bedtime. Looking at your TV, computer, phone, or tablet before you go to sleep can prevent you from getting a restful night of sleep.
Delegate
Some people prefer to do everything themselves. Trying to handle everything yourself at work or at home can eventually wear a person down. Learn to delegate some of your tasks. Don’t be afraid to ask for help. Ask a coworker to help you with a project or have the kids handle the cleaning for a night.
Know your body
Understand the signals your body is sending and listen to them. If you are feeling tired or worn out, take some time to sit or lie down and rest. Ignoring your body’s signals can add stress or even physical harm over time.
Say “No”
Some people will stretch themselves too thin. It could be at work, with your family, or helping your friends. Learn your limits and say no to everything else. Don’t feel guilty for turning someone down. Tell them your circumstances and explain why you told them no.
Find a hobby
If you leave work feeling stressed and frazzled, find a relaxing hobby to enjoy in your free time. It doesn’t matter what hobby you choose as long as you enjoy it and find it relaxing. It could be gardening, drawing, or any number of things.
Yoga/Meditation
Yoga and meditation are excellent ways of relieving stress because they can be done almost anywhere. If you are feeling stress at work or home, take 10 minutes to practice yoga or deep breathing meditation.
There are several simple yoga poses that help to reduce stress. Cat pose, downward facing dog, and tree pose are all easy poses that will focus your breathing and clear your mind. If you haven’t tried yoga before, there are millions of yoga videos on Youtube to help you get started.
Keeping track
Start recording your stress levels. Every time you check your glucose levels, write down your stress levels. It doesn’t matter how you keep track of your stress, but start recording your stress on a scale of 1-10.
This can pinpoint areas that are causing you stress. After a couple of weeks, if you see trends in your stress levels, begin to think of ways that you can avoid that stress.
