Stress is an unavoidable part of life. We all have stresses to deal with—stress related to work, family, relationships or our health. The truth is, almost anything can be stressful, and stress that is not managed well can be harmful physically and mentally.
THE STRESS RESPONSE
The body responds to stress by producing certain hormones that cause a rapid heartbeat, faster breathing and a rise in blood pressure—otherwise known as the “fight or flight “ response. Even when you do not experience these kinds of symptoms, stress—especially chronic stress—can affect your health. Common symptoms of chronic stress are fatigue, anxiety, headaches and stomach cramps.
DIABETES AND STRESS
Having diabetes and adjusting your lifestyle to care for it can be stressful. Stress can also affect your diabetes. The hormones your body produces when you are stressed can raise blood glucose levels. Some people find that stress causes their blood glucose levels to drop, but this is less common. Either way, stress can make your diabetes harder to predict and harder to control.
IDENTIFYING STRESS
Before you can cope with stress, you need to be able to identify when you are under stress. Signs that tell you your mind and body are under stress can include headaches, tight muscles in your neck or shoulders, changes in eating or sleeping patterns, moodiness, loss of interest in fun activities, and feelings of confusion or uncertainty. You may find it helpful to keep track of certain information, such as how you feel when you are under stress, what causes you stress and how you handle stress. You can use this information much the same way you use your diabetes data: to evaluate your personal stressors and the most effective ways for you to deal with stressful events.
DEALING WITH STRESS
We all have our preferred ways of dealing with stress. Some coping methods, such as eating too much, drinking alcohol or smoking, may help ease tension initially, but have hazardous effects in the long run—especially if you have diabetes. Finding effective coping mechanisms to deal with both the positive and negative stresses in your life can help you feel in control, informed and supported by other people.
STRESS BEATERS
- Get some exercise. Exercise is a proven stress beater.
- Take a break and get some rest.
- Find some support. Talk with a friend, family or a professional. Look for a support group.
- Find someone to express your feelings to. If you don’t have a person you can talk to, try writing your feelings down.
- Actively take care of your body: meditate, get a massage or take a relaxing bath.
- Set manageable goals.
- Take time to do the things you love, not just the things you have to do.
- Learn to say no, or set limits on those things that don’t fit with your goals.
- Move forward. Take positive actions to change what you can about the situation.
- Change your outlook. Learn to look at the issue differently, reassess its importance or let it go.
- It is important to learn how to cope with stress. Manage it well in order to enjoy your life and deal more effectively with your diabetes.
