Less Stress, More Calm
Do your blood sugar levels tend to rise during stressful situations? That’s not uncommon. But the reasons are still under investigation. A small number of studies have supported the idea that stress alone can boost blood sugar levels, but many others have not. And still more research suggests that certain people may find that their blood sugar is particularly sensitive to stress.
But one stress-sugar connection is clear.
“Stress makes it tough to maintain healthy habits,” says William H. Polonsky, PhD, certified diabetes educator, president of the Behavioral Diabetes Institute, and associate clinical professor of psychiatry at the University of California, San Diego.
Living with diabetes can be stressful. Try these ways to tame the tension.
Walk Away From Stress
“Probably the most effective stress reducer is regular physical activity,” says Dr. Polonsky. “We don’t mean running marathons—just taking a brisk walk.” There’s also good evidence that exercise is a potent antidepressant, says Dr. Polonsky, which can help with the blues.
Click here to access Stressed... or Depressed? to learn when mood changes warrant a trip to the doctor.
Plan to Relax
No matter how busy you are, you can find a few minutes to unwind. (Ideas: Cut 1 TV show or skip checking your e-mail once.) “Use the time to step away from your responsibilities and do something special for yourself,” says Dr. Polonsky. “Take a walk, meditate, get a massage, talk to a friend, or enjoy a bubble bath.”
Nix Unnecessary Traditions
It can be exhausting trying to do all the things we think our families expect. What if you learned that your kids wouldn’t mind if you didn’t spend 2 days baking cookies?
“It’s time to ask your family what really matters to them—and to examine what really matters to you,” says Dr. Polonsky.
Give the Diabetes Police a Mission
It’s stressful to deal with friends and relatives who are constantly commenting on your diabetes (“You can’t eat that!”). To redirect them in a positive way, thank them for their support, then ask them to help in a more concrete way. For instance, ask them to bring a sugar-free dessert to your next gathering.
Explain that you work with your doctor to manage diabetes, and reassure them that even if you enjoy a piece of cake, you know how to do so in a way that won’t compromise your health.
Seek Support
Meeting with others who have diabetes can be comforting—and a great source of information and inspiration. “Look for a support group that allows time for participants to talk with each other—not just one that schedules expert talks about foot fungus,” says
Dr. Polonsky. Or seek virtual support on the Internet. “There are wonderful diabetes blogs, online support groups, and bulletin boards.”
Treat the Emotional Side of Diabetes
Wondering how diabetes is contributing to your stress level? That’s why the Behavioral Diabetes Institute has created the quiz “Stressed Out by Diabetes?” Go to behavioraldiabetes.org and click on the link for this quiz, then rate how you feel about diet, medical care, overall health, and other potential problem areas for people with diabetes. After you click Score, you’ll learn just how much diabetes is affecting your mood—and how to find help in developing a more positive outlook.
Does Tension Send You Searching for Snacks?
Here’s a quick-fix trick: Chew sugarless gum or go for a walk—or walk and chew gum at the same time! This will get you away from the stressful situation and give your mouth something to do (other than consume calories).
Stressed... or Depressed?
Chronic fatigue is a common symptom of depression, explains William H. Polonsky, PhD, author of Diabetes Burnout: What to Do When You Can’t Take It Anymore. “However, most people with chronically elevated blood sugars also report being very fatigued, which can make it tough to tell what’s causing your symptoms.”
How Do You Know When to Call the Doctor?
“The most important symptom to watch for—other than a depressed mood over an extended period—is the loss of pleasurable events,” says Dr. Polonsky. “If things that used to bring you joy (like food, friends, and sex) no longer do so, it may be time to call the doctor.” Other common symptoms of depression include changes in sleep patterns, eating patterns, and weight; feelings of guilt or worthlessness; suicidal thoughts; and difficulty making decisions or concentrating. If you are concerned, call your doctor promptly.
Patient Tools
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Daily Glucose Tracker
Use this handy grid to record glucose levels quickly and easily. -
Exercise Journal
People with diabetes say that they are more likely to remain motivated when they keep track of their physical activity. This simple, easy-to-use tool can help. - View More Patient Tools >>>