Managing Stress When You Have
Getting used to life with a chronic
condition can be hard. You might find yourself feeling angry, sad, or even afraid.
assured, these feelings are normal. But excess stress or sadness can actually affect
blood sugar. Learn to watch for signs of these feelings. And know that you can get
your healthcare team
Learning to control blood sugar can sometimes be frustrating. You may have questions
fears about how diabetes may change your life. Your healthcare team is there to help
and answer questions. They can show you how to follow your meal plan, be more active,
and check your blood sugar. Don’t be afraid to ask your healthcare team for help.
others for help
don’t have to deal with diabetes alone. Support from family, friends, or a diabetes
support group can help you take better care of yourself. Ask others to:
Listen to your feelings. This will help you work through fear or anger.
Eat the same meals you eat from time to time. Your meal plan will be healthy for
family and friends, too.
Exercise with you. Exercise is good for everyone. It strengthens the heart and
helps relieve stress.
Go with you to visit your healthcare team. This will help your loved ones learn
what you need to do.
Learning to relax and doing things you enjoy may reduce stress. Staying active also
helps. Learn healthy ways to reward yourself when you have met one of your diabetes
relax your muscles and calm your mind:
Sit or lie back in a chair. Take a slow, deep breath. Hold it for 5 counts. Then
breathe out slowly through the mouth. Keep doing this until you feel relaxed.
As you breathe deeply, tense and then relax the muscles in your body. Start with
your feet and work up your body to your neck and face.
Picture yourself in a peaceful place, such as the beach. Feel the warm sand. Hear
the waves. Smell the ocean. Doing this will help you feel more relaxed.
that can help
Focus your mind on things you like. This may include:
Enjoying a hobby
Meditating or praying
Taking a walk with a friend
Taking care of pets
Keeping a journal
Joining a social club or group
Volunteering with a community organization
Learning yoga or tai chi
Spending time with people you care about
people feel sad or down when they first hear that they have diabetes. But feeling
helpless or hopeless is a symptom of depression. Depression is a serious problem,
can be treated. If you are having trouble sleeping or eating, or if you feel
overwhelmed, contact your healthcare provider. Don’t wait! Get the support you need
feel good about managing diabetes.