Stress and diabetes
Diabetes management is a lifelong process. This can add stress to your daily life. Stress can be a major barrier to effective glucose control. Stress hormones in your body may directly affect glucose levels. If you’re experiencing stress or feeling threatened, your body reacts. This is called the fight-or-flight response. This response elevates your hormone levels and causes your nerve cells to fire.
During this response, your body releases adrenaline and cortisol into your bloodstream and your respiratory rates increase. Your body directs blood to the muscles and limbs, allowing you to fight the situation. Your body may not be able to process the glucose released by your firing nerve cells if you have diabetes. If you can’t convert the glucose into energy, it builds up in the bloodstream. This causes your blood glucose levels to rise.
Constant stress from long-term problems with blood glucose can also wear you down mentally and physically. This may make managing your diabetes difficult.
Stress can affect people differently. The type of stress that you experience can also have an impact on your body’s physical response.
当2型糖尿病患者处于精神压力下时，他们的血糖水平通常会增加。患有1型糖尿病的人可能会有更多种反应。这意味着他们可以体验到血糖水平的增加或降低。
When you’re under physical stress, your blood sugar can also increase. This can happen when you’re sick or injured. This can affect people with type 1 or type 2 diabetes.
Keeping track of additional information, such as the date and what you were doing at the time you were stressed, may help you determine specific triggers. For example, are you more stressed on Monday mornings? If so, you know now to take special steps on Monday mornings to lower your stress and keep your glucose in check.
You can figure out if this is happening to you by capturing your stress and glucose levels. If you feel stressed, rate your level of mental stress on a scale from 1 to 10. Ten represents the highest level of stress. Write this number down.
对压力进行评估后，您应该检查葡萄糖水平。在接下来的几周内继续这样做。不久之后，您可能会看到一种模式出现。如果您注意到葡萄糖通常很高，那么您的精神压力可能会对您的血糖产生负面影响。
Sometimes, the symptoms of stress are subtle and you may not notice them. Stress can take a toll on your mental and emotional well-being, and it can also impact your physical health. Recognizing the symptoms can help you identify stress and take steps to manage it.
If you’re stressed, you may experience:
- headaches
- muscle pain or tension
- sleeping too much or too little
- general feelings of illness
- fatigue
If you’re stressed, you may feel:
- unmotivated
- irritable
- depressed
- restless
- anxious
It’s also common for people who are stressed to engage in behavior that may be out of character. This includes:
- 退出朋友和家人
- eating too much or too little
- acting out in anger
- drinking alcohol to excess
- using tobacco
It’s possible to lessen or limit the stressors in your life. Here are a few things that you can do to manage the effects of different forms of stress.
减轻精神压力
Meditating can help remove negative thoughts and allow your mind to relax. Consider starting each morning with a 15-minute meditation. This will set the tone for the rest of your day.
Sit in a chair with your feet firmly planted on the floor and your eyes closed. Recite a mantra that makes sense to you, such as “I will have a good day” or “I feel at peace with the world.” Push away any other thoughts if they enter your head, and allow yourself to be present in the moment.
减轻情绪压力
If you find yourself in an unwanted emotional state, take five minutes to be by yourself. Remove yourself from your current environment. Find a quiet space to focus on your breathing.
Put your hand on your belly, and feel it rise and fall. Inhale deep breaths, and exhale slowly and loudly. This will slow your heartbeat down, and help bring you back to a stable emotional state. This act of centering yourself may improve how you deal with whatever is causing the stress.
Reducing physical stress
Adding yoga to your daily routine can provide both physical activity and meditation at the same time. Practicing yoga can lower your blood pressure, too. Whether it’s yoga or another form of exercise, you should aim for 30 minutes of cardiovascular exercise per day. You can do 10 minutes of exercise when you wake up, 10 minutes in the afternoon, and 10 minutes before you go to sleep.
Reducing family stress
If you’re feeling overwhelmed by family obligations, remember that it’s OK to say no. Your family will understand if you can’t make it to all events. If your stress stems from not seeing your family as often as you’d like, consider having a family fun night weekly or biweekly. You can play board games or participate in outdoor activities. This can include hiking, swimming, or signing up for a fun run together.
Reducing work stress
工作压力问题可以回家和你在一起。说话to your supervisor if you’re having a hard time at work. There may be options to alleviate or work through any issues you many be having.
If that doesn’t help, you may want to consider transferring to a different department or even finding new job altogether. Although stress levels elevate when looking for a new job, you may find it settles down with a different position better suited for your skills and personality.
If you’re feeling stressed about your condition, know that you aren’t alone. You can connect with people online or in your community for solidarity and support.
Online support groups
If you’re a Facebook user, consider liking thisdiabetes supportgroup that offers helpful tips and a strong community to help you cope. Diabetic Connect is also an online resource dedicated to improving your quality of life. It provides articles, recipes, and informative videos.
In-person support groups
For women with diabetes,Diabetes Sistersoffers nationwide meetups. The group started in North Carolina and expanded due to popularity. They now offer in-person groups throughout the country. These informal meetings are held on weeknights and typically last for one or two hours.
Defeat Diabetes Foundation在所有50个州和哥伦比亚特区提供同行支持小组的清单。您甚至搜索目录并提交自己的清单。这American Diabetes Associationalso offers local offices focused on education and community outreach.
这rapy
You may feel more comfortable talking with a professional about your stress. A therapist can provide coping mechanisms tailored to your individual situation and give you a safe environment to talk. They may also provide medical advice that online or in-person support groups can’t offer.
尽管糖尿病可以带来不同的挑战，但有可能有效地管理它并过着幸福，健康的生活方式。您可以通过在日常工作中添加简短的，冥想的会话或小型锻炼来做到这一点。您还可以研究支持小组，并找到一个最适合您的个性和生活方式需求的人。积极主动可以帮助缓解生活中的紧张局势。