It is hard to find a person who does not experience stress. Stress results when an emotional response progresses to a physical response. The body reacts to stress by sending out a series of hormones meant to help bring down the feeling of pressure.
This mechanism had its source in the needs of our earliest ancestors. The human body was designed to either fight or flee from danger or stress. This so-called “fight or flight” response serves you well if the danger is real, and if it is something you can literally run away from. Once you’re safely away, the released hormones allow your stress to subside. But, in our modern life, the “flight or flight” reaction is also triggered by many events beyond our control—a tough day at work, a traffic jam, and so on. In these cases, we often don’t perceive ourselves to have “escaped” from the situation. The stress-fighting hormones just build up, and these hormones interfere with your diabetes.
Why? Because the release of these stress hormones creates a flood of glucose and an environment that resists the action of insulin. As a result, blood glucose levels climb. A sudden jolt of stress may create a sudden climb in blood glucose, and the “background” stress so common in daily life can affect your blood glucose all day long.
With diabetes, it is important to manage all things that affect your blood glucose control. And that means paying as much attention to stress as to your diet or activity.
If your life is stressful, look at each source and decide if it can be removed, changed, or accepted. If your stress is caused by your outlook on life (for example, is the glass half empty or half full?), then the “danger” might just be in your head. Nevertheless, the body still responds, the hormones are released, and blood glucose might still be affected. Taking time out of each day to be quiet and reflective is very helpful in dealing with stress. Relaxation techniques have been shown to reduce the stress hormone response in people with Type 2 diabetes.
Tips for responding to stress
Practice mindful breathing: Sit quietly for 10 to 15 minutes. Make sure you are in a comfortable position. Do not lie down or you just might fall asleep! Breathe from the center of your body, in and out. With each breath, relax a different muscle until you feel completely relaxed. Repeat this process every day, and you may find that it helps you gain control of your stress, whether it is mental or physical.
A new exercise routine is another great way to relieve stress. Try exercising alone for some quiet reflective time, or go with a friend so you can visit and talk through your day. Some exercise programs, such as yoga and stretching classes, are particularly good at helping people relax.
If you simply cannot shake the stress in your life and your diabetes control is suffering, ask your healthcare provider for a referral to a counselor. Therapy to handle stress is a great way to get help you better understand your self and learn new ways to respond to the challenges in life.
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