Diabetes Prevention and Control Program

Diabetes and Stress 

Managing or Relieving Stress 

Stress can occur when an event produces a strain on a person or when a person thinks that a situation is challenging or threatening. In response to this threat, physical changes occur in the body such as increases in heart rate and breathing.  These physical responses are called "fight or flight" and prepare our bodies to fight or run. 

 We all experience stress from time to time.  Having many stresses, or a long, intense, physical response to stress can lead to health problems and can negatively affect your diabetes control (i.e. blood glucose).  Here are some helpful tips:

• Organize
• Be preparedShare your feelings
• Go Outside
• Exercise
• Sleep
• Get professional help

Organize!

Managing your time and organizing can help keep your frustration down and keep stress levels low.  What are some suggestions?  

Be prepared!

Always plan ahead.  Prepare your next day's tasks the night before.  Track your blood glucose levels to anticipate any "highs" or "lows" and take necessary steps such as having a snack or taking one with you (for hypoglycemia/ low blood sugar), or taking an extra walk for exercise (for hyperglycemia/ high blood sugar).

Share your feelings!

A conversation with a friend may give you support and emotional release.  You may discover that you are not the only one having a "bad day," caring for a sick child, or working in a busy office.  Sharing your feelings and frustrations about your diabetes with friends and family may also help them better understand what you are going through.  Let your family and friends provide support and guidance.  Don't try to do it ALL alone!

Go outside!

The benefits of fresh air and sunlight are great for you and the whole family.  Sunshine is known to increase the levels of vitamin D in your body, and some research has shown that sunlight's effects can be helpful with some forms of depression.

Exercise!

Exercise can not only help improve your physical health, but also relieves stress and allows your mind to relax.  The U.S. Surgeon General recommends at least 30 minutes of exercise on most days of the week (at least 3-5 days a week).  

There are specific recommendations for people with diabetes who exercise.  Please click here for more information -- EXERCISE & DIABETES

Sleep!

Sleep is very important to your overall health, especially when dealing with the stress of the holidays.  Without adequate sleep the body functions at half speed and tires out half way through the day.  Developing healthy sleeping patterns can greatly increase your energy and may help improve your attitude throughout the day.  Most adults require about 8 hours of sleep each night.  If you don't "have the time" try to fit in an energizing short nap (~10-20 minutes) during the day.

Get professional help!

No matter how hard you try sometimes, you cannot seem to "get it together" resulting in increased anxiety, and in more severe cases, panic or depression.  Depression can become a serious paralyzing factor in caring for your diabetes.  Ask your physician, psychologist, social worker or other mental health specialist for help. The following resources may be useful to you: