And there’s no better time to prioritize stress management. The COVID-19 pandemic may be making you feel on edge about getting sick, or maybe you’ve lost your job or are caring for a younger or older relative while socially distancing. You might also be feeling anxious over when things will return back to normal. RELATED: What People With Diabetes Must Know About COVID-19 Dr. Gabbay says that stress leads to an increase in the hormone cortisol, and a rise in cortisol causes your body to produce more glucose and fat, which can negatively affect your blood sugar control. A study published in February 2017 in Obesity found that chronic stress elevates cortisol levels and thereby promotes fat accumulation, regardless of whether a person had diabetes, though people with diabetes had slightly higher cortisol concentrations. Another problem: Some people may turn to food to deal with stress. According to Harvard Health, cortisol can increase appetite, and depending on what you’re eating, that can also spike your blood sugar, Gabbay adds. According to MedlinePlus, long-term poor blood sugar control can result in eye damage, nerve damage, foot damage, and even heart disease, so it’s vital that people with type 2 diabetes recognize when they’re feeling stressed and have a plan to control it. RELATED: Can Being Stressed Cause Type 2 Diabetes?
Are You Stressed or Is It Something Else?
Stress is all too common — as many as 75 percent of American adults experienced at least one stress symptom in the past month, according to the American Psychological Association (APA). Moe Schlachter, CDCES, founder and lead dietitian with Houston Family Nutrition in Texas, says people with type 2 diabetes may have added stress if they struggle with confidence and pride in managing their condition. The APA cites these common symptoms of stress:
Memory problemsInability to concentrateAnxious or racing thoughtsMood swingsChanges in appetiteSleeping too much or too littleIsolating yourself from othersNervous habits (such as nail biting or pacing)
Although some stress is considered “good stress” — such as the kind of stress that helps you meet deadlines at work — stress in general can be bad for your health and lead to health problems ranging from anxiety and depression to high blood pressure and heart disease, according to the National Institute of Mental Health. What’s more, stress can affect your motivation to eat a healthy diet and can contribute to drug and alcohol misuse, according to the Mayo Clinic. It can also diminish your motivation to exercise: A paper published in January 2015 in Sports Medicine found that stress impairs efforts to be physically active. To make matters worse, the symptoms of anxiety (heart palpitations, dizziness, excessive sweat) can mimic the symptoms of low blood sugar, a problem common for people with type 2 diabetes, says Padam Bhatia, MD, a psychiatrist and founder of Elevate Psychiatry in Miami. If you’re not sure of how stressed you are, Dr. Bhatia advises asking family and friends if you have been different lately. They will give you the scoop on whether you need to check in on your stress and find ways to unwind. RELATED: Is Stress the Source of Your Blood Sugar Swing?
Taking Steps to Manage Stress
Try these six expert strategies to lower your stress level:
1. Educate Yourself About Diabetes by Finding Support
A common source of stress when you have type 2 diabetes is not knowing enough about your condition. “Things that are unknown are scary,” Bhatia says. The more you can learn about diabetes, the better you’ll feel about your ability to manage it. Schlachter suggests meeting with a certified diabetes care education specialist (CDCES), no matter if you’ve recently received your diagnosis or have been managing it for a while but could use a brushup. “That’ll be the best way to get the latest information and have it applied on the individual level,” he says. You may also consider joining a diabetes support group, such as the American Diabetes Association’s support community, so you can lean on other people’s experiences with diabetes to guide your own.
2. Get Your Medications and Meal Plan Organized
It may take some time initially to get a handle on your medications, but once you do, you’ll save time and lower stress, Bhatia says. “For example, people may feel a stigma about using pill boxes to manage their medications, but they are helpful,” he says. Using one will help make the habit of taking your meds automatic. There are also a few things you can do to make healthy eating easier. Schlachter recommends the app Mealime. “You can go from planning your meals to building your shopping list to getting the groceries delivered all in one app,” he says. Or make it easy on yourself by choosing a diabetes-friendly meal delivery service. Schlachter calls out Daily Harvest as one that’s widely available and delivers diced fruits and vegetables that are ready to go. “It’s a level of convenience that’s taken the stress out of the whole thing,” he says.
3. Try Meditation for a Scientifically Proven Way to Lower Stress
Bhatia recommends this relaxation technique to many of his patients and lets them know they need only 5 to 10 minutes a day to practice it. “There’s no risk, and it’s pretty powerful,” he says. Research published in the Journal of the Medical Association of Thailand found that cortisol levels decreased as a result of meditation from 381.93 to 306.38 nanomoles per liter. Meditation is such a useful tool for stress reduction, it may even help lower the risk of heart disease, according to a review published in June 2014 in the journal Hormone Molecular Biology and Clinical Investigation. For a guided meditation, try an app like Headspace, which offers a free trial. RELATED: 7 Easy-to-Use Meditation Apps to Help You Achieve Zen
4. Use Progressive Muscle Relaxation, Another Meditative Practice
This technique involves tensing and relaxing each part of your body, one area at a time. Put on some soothing music and find a script online to guide you through the body parts, such as this one from the University of Wisconsin Hospitals and Clinics Authority. “By the end, you’ll feel the antianxiety effect,” Bhatia says. A study published in April 2015 in Evidence-Based Complementary and Alternative Medicine found that 12 weeks of progressive muscle relaxation reduced levels of anxiety and depression, and improved quality of life in people with pulmonary arterial hypertension. What’s more, practicing progressive muscle relaxation twice a day for about 25 to 30 minutes at a time was shown to reduce blood sugar levels among people with type 2 diabetes, according to a study published in March 2016 in the Open Journal of Nursing.
5. Find Another Stress-Reducing Approach That Works for You
Ask yourself, “What do I like to do to relieve stress?” The answer can be different for everyone. For instance, some people might find exercise to be calming, while others view it as a chore. Asking yourself this simple question will remind you to make time for what helps you unwind.
6. Turn to Your Healthcare Team for Additional Help
If your stress is so bad that you can’t function in your normal relationships or you suspect you’re depressed, talk to your primary care physician or endocrinologist. Endocrinologists in particular often collaborate with mental health professionals who can help you cope with excessive stress. RELATED: Tired All the Time? It Could Be Diabetes For more information on managing anxiety while living with diabetes, check out Diabetes Daily’s article “Diabetes and Anxiety: What You Need to Know.”
