8 Ways to Relieve Stress When You Have Diabetes

by Justin Fowler-Lindner, a former EMT turned health writer

Proper diet and medicine are incredibly important, but so is the mental health side to managing diabetes. Stress can have a major impact on mental health, and it can also cause your blood sugar levels to spiral out of control. Here’s how to manage stress and tackle this disease holistically:

1. Talk to Someone Else Who Has Diabetes

Sometimes, the best thing you can do is to talk to someone who knows exactly what you’re going through. Nothing comforts your stress more than learning about how someone has overcome the challenges you’re facing. If you don’t know anyone with diabetes, the American Diabetes Association Support Community is a great place to start! It’s an active online community where diabetics can share resources and answer questions.

2. Educate Yourself

The first time you hear that you have diabetes is a stressful experience. Will my life be ruined? Am I in serious danger? Not knowing can be the scariest part. The best thing to do is to educate yourself and clear up misconceptions. Meeting with a certified diabetes care specialist ensures that you get the latest information tailored to your needs.

There are also a ton of great online resources to explore, just make sure that the site is accurate and well-researched (like our site for example!). You can also take a look at the American Diabetes Association or the Center of Disease Control and Prevention. Use your new-found knowledge to better equip yourself to tackle this disease!

3. Progressive Muscle Relaxation

Progressive muscle relaxation is a stress management technique that anyone can follow.

Give these steps a whirl:

  1. Breathe in and tense the first muscle group for 5-10 seconds (start with the lower legs).
  2. Breathe out and completely relax your muscles for 10-20 seconds.
  3. Repeat with a new muscle group and work your way up until you’re done.

This technique has been shown to reduce stress in patients with type 2 diabetes. It’s also great for tackling insomnia, anxiety and depression. So what are you waiting for?

4. Meditation

Another great stress management technique is the art and science of meditation. No, you don’t have to be a monk to meditate! Simply get into a comfortable sitting position and focus on breathing in and out. It is totally normal for your thoughts to wander—just slowly focus your mind back on your breathing.

Try setting a timer for 5 minutes at first, then gradually lengthen your sessions over time. Studies show that meditation can reduce stress-related inflammation, and inflammation is a key component of diabetes management. Meditation can also improve memory, decrease anxiety, and lower blood pressure.

So take a few minutes out of your day to just breathe. You’ll find it can do wonders for your mental health!

5. Exercise

There’s nothing better than working up a sweat to get your mind out of the gutter and reduce stress. Aerobic exercise boosts endorphins, your body’s feel-good neurotransmitters, and a jog around the park or a game of tennis is sure to make you forget your daily stresses. In fact, research shows that adults who exercise regularly are more adept at handling stress. And let’s not forget about the crucial role that exercise has in stabilizing your blood sugar levels.

Keep your body healthy and your mind will follow suit!

6. Get Organized

A lot of the stress from diabetes stems from not knowing what to eat or when to take your medicine. This can be especially scary when you first learn that you have diabetes. To help you get in the groove of things, use a pill box to organize your medication. It’ll become a habit in no time, and the same rule applies to your food (no, we’re not suggesting you put your food in a pill box).

Plan out your meals for the week so that you aren’t left scrambling to choose what to eat. There are even meal-prep services that cater to diabetics if cooking’s not your thing. And don’t forget to let yourself have a few treats every now and then so that you don’t get burnt out.

7. Do What You Love

What do you do to unwind? Every person is different, whether it’s reading a book or doing a crossword puzzle but having a fulfilling hobby is important to your mental health. There are also proven physical benefits to leisure activities, like lower blood pressure and reduced stress hormones. Remember, all work and no play makes Jack a dull boy!

8. Stress Management Therapy

If things get out of control, don’t be afraid of getting professional help. At the end of the day, nothing can replace the services of a mental health expert. They’re trained to provide coping mechanisms to deal with your own individual needs. Sometimes, a safe environment to talk things out is all you need. Don’t let stress take over your life, and always remember that taking care of your mental health is especially important as a diabetic.

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