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Diabetes & Stress Janis Roszler, RD, CDE, LD/N Managing a chronic health condition such as diabetes can be stressful and may impact your quality of life. There are ways for you to take control of stressful situations to reduce the stress in your life, including those related to the challenges of diabetes. What is stress? Stress is the feeling that occurs when we encounter situations that are challenging or threatening. As our body's natural "fight or flight" response kicks in, we become tense and feel compelled to either attack or run. All of us recognize that negative situations can cause this reaction; however, happy occasions - such as a wedding or holiday - can also be stressful.
TOP TEN STRESSFUL LIFE EVENTS
How does the body respond to stress? When stressed, the body releases catecholamines, glucagon, cortisol, and growth hormone. These substances cause many of the emotional and physical changes associated with stress, which include an elevated heart rate, increased blood pressure, rapid and shallow breathing, or a rise in blood sugar levels. To respond to stress, the body requires a rapid rise in energy and blood sugar levels. In healthy individuals, the body's insulin prevents blood sugar levels from getting out of control. However, people with diabetes lack this safety feature. For them, stress may cause blood sugar levels to climb rapidly or drop suddenly. The stresses of diabetes Caring for diabetes can add pressure to your life. Daily routines must be adjusted for scheduled meals and snacks, blood sugar testing, exercise, and medication. Unexpected blood sugar lows can upset and frighten family members or friends. Sexual difficulties from poorly controlled diabetes can put a strain on intimate relationships. Also, the cost of having this, or any medical condition, can be overwhelming. Diabetes may also affect how you respond to these stresses. Some individuals feel overwhelmed; they focus almost exclusively on their diabetes and have little energy for other issues or activities. If their blood sugar is not under control, they may feel unable to face difficult situations. Stress can also cause a person to neglect his or her diabetes, skip meals, or forget to take medications. Ways to cope with stress A stress diary Many people find that keeping a stress diary is helpful. Try using one for three to four days. Write down the time and date of each challenging moment, your reactions, and your blood glucose levels. This will help you learn about yourself, the events that trigger stressful reactions, and how you react. This information will help you anticipate and be better prepared for future challenges. Lighten the load Schedule fewer tasks. Are you doing too much at work, at home, or in the community? Take a careful look at your week and set your priorities. Learn to say "no" so that you do not find yourself over committed. Make an appointment with yourself each day - read, walk, engage in your favorite hobby, or do another relaxing activity. Choose a positive diabetes attitude Do you consider your diabetes a disaster or an opportunity? Does your attitude toward your diabetes affect your feelings or your behaviors? Take an honest look at your approach. Many individuals find that their diabetes diagnosis was a turning point, as it refocused them on their health, weight loss, and a healthy exercise routine. If you need to improve your outlook, ask your doctor to recommend a qualified professional, such as a social worker or therapist, who can help. Create a plan Sometimes it is wise to avoid situations that you find stressful. Identify the individuals and situations that make you uncomfortable and search for alternate ways to handle them. Again, a discussion with a trained professional can help you discover ways to lessen the amount of stress in your life. Redirect your reactions Find a physical way to release your stress - exercise, spend time on hobbies, talk to a friend, join a support group, or write in a journal. All of these activities can help you focus your energy on a more positive path. Relaxation Techniques Yoga, meditation, biofeedback, Tai Chi, deep breathing, and visual imagery are all effective ways to relieve stress. They teach your muscles to relax. Contact your local community center tolearn about courses in your area that teach these techniques. Humor When was the last time you had a good laugh? Laughter releases positive hormones, endorphins, which can help decrease the feeling of stress. Rent a humorous video or join a friend for a night out at a light and entertaining film. Unwind Don't forget about the healing power of music; it can help soothe a troubled soul. Play gentle music in the car. Limit the amount of time that you take to view the national news. Read a light book or magazine before retiring to bed. Take time to unwind at the end of each day. Stress may seem harmless, but it can make diabetes more difficult to control. It can also cause stomach upsets, headaches, overeating, and other unpleasant difficulties. Don't ignore your stress. Take the time to evaluate your level of stress and seek ways to reduce it. You will be glad you did.
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