Stress and Type 2 Diabetes – The Impact and Tips to Manage Different Types of Stress

By  //  July 30, 2021

Texas is one of the most obese states in the US. According to recent statistics, almost 35% of Texans are affected by obesity. This has resulted in cities like San Antonio and Cedar Park getting affected by diabetes. 

Unfortunately, diabetic management is one of the hardest things in this world, especially if you are on insulin. Most diabetic patients suffer from intense pangs of stress because of their health condition. Now, this doesn’t necessarily mean that stress can cause diabetes. Still, there is a possibility that stress and anxiety can trigger blood sugar. In this article, we will study in detail the impact of stress on your sugar. 

Stress and Diabetes 

Managing diabetes is a lifelong process, and it can clearly cause stress in your everyday routine. No matter how hard you try, stress can indeed be a barrier in the way of controlling sugar. Your fight or flight response is entirely dependent on stress, and it is also responsible for hormones, sugar, and nerves. Constantly stressing your fight or flight response can actually exhaust you physically and mentally. This is a severe problem for people with diabetes.

Vinitha Agarwal of Diabetes 365 shares with us “Stress can impact your overall control of your Diabetes.  What many people with Diabetes don’t understand is your A1C and other Diabetes readings have a direct impact in the rates you pay for health and life insurance.   Rates for life insurance with diabetes tend to be more expensive to begin with, so managing your stress is extremely important.” 

Stress and Its Effect On Diabetes 

Each body responds differently to stress. This effect also depends on the type of stress.

If a diabetic person is under mental stress, this can increase their blood glucose. This increase in sugar level can really hamper your entire day. Constant pressure can lead to depression which can actually cause your sugar levels to go insanely high (or low).

Intense amounts of physical stress can also increase your sugar. In case of a wreck, car accident doctors take diabetic patients into intensive care because of their inability to manage stress and bruises properly. 

Signs Your Blood Sugar Is Being Affected by Stress 

The best possible way to do this is by seriously managing your lifestyle. We will discuss one of the simplest yet most effective methods to keep track of stress. Note the changes in your stress levels and notice what triggers you. Most psychologists recommend their anxiety patients write down these things: 

  • What was the time you started to feel stressed out?
  • How did you feel when stress started to kick in? 
  • What was the occasion? 
  • How did you manage your stress? 
  • Were there any physical and mental changes after you thought the stress? 
  • Did you check your sugar after getting stressed? How was it?

Symptoms of Stress 

Some people don’t think they suffer from stress because they are not even aware of the basic symptoms. Here are some widespread symptoms of stress: 

  • Constant headache (you may need specialist services of neurology in San Antonio in case of complex issues) 
  • Tension in muscle pain
  • Too much sleep or insomnia 
  • Feeling sick 
  • Weakness and fatigue

If your stress leads to depression, it may lead to complications such as: 

  • Irritation over the most minor things 
  • Unmotivated towards daily chores 
  • Restlessness and feeling anxious for no reason
  • Distancing from friends and family
  • Overeating or becoming anorexic 
  • Anger management problems 
  • Overconsumption of intoxicants

Steps to Reducing Stress Levels with Diabetes 

Although diabetes is irreversible, you can actually reduce your stress levels to have a better lifestyle. Here are some useful tips: 

Tips to Reduce Mental Stress

  • Ensure to have a strict sleeping schedule, so you are giving your mind enough time to rest. 
  • Start your day with a 15 to 30-minute meditation routine. This will actually help you manage the rest of the day. 
  • Get yourself involved in low-impact activities like yoga and Pilates. Other than reducing stress, it can also help you manage your blood sugar. 
  • Keep a journal where you write and review the major trigger points of the day and steps to improve them. 
  • Keeping your surroundings clean will help you have a clear mind.

Tips to Reduce Emotional Stress 

  • Remove yourself from things that are causing emotional distress. This can be anything from an abusive relationship to a stressful job. 
  • Give yourself more time to regroup and refocus. An effective way to do this is by finding a nice quiet place to breathe, relax and just come back with more energy. 
  • Let your lungs relax by lying down straight. Put your hands on the stomach and watch it rise and fall. 
  • Remove yourself from a situation that is constantly causing you emotional stress. It may be an abusive spouse, a job that you don’t like, or even your residence. 

Tips to Reduce Physical Stress 

  • Exercising every day can actually make you sweat and open those muscles. If you don’t have the stamina, try low-impact activities like walks, HIIT, Tabata, Pilates, slow jogging, swimming, and cycling. Aim for at least 30 minutes to 1 hour of exercise 5 times a week. 
  • Strength and resistance training can actually make you stronger and help you reverse the effects of diabetes. Just make sure to hire a trainer to help you with your condition. 
  • Consider visiting a cedar park chiropractor to alleviate pressure from your muscles and joints. This will help you relax and improve the nervous system that is already damaged due to diabetes. 

Tips to Reduce Family Stress 

  • Discuss with your family what you are feeling because of diabetes. Your loved ones will show more compassion and care than anyone else. 
  • If you feel a bit overwhelmed by family duties, take a few days off from the responsibilities. 
  • It is not compulsory to attend every single event that happens in your family. If you feel like opting out of one or two, just let them know. 
  • Events like the pandemic have left us confined in homes. This can be stressful for the entire family. You can take a few days off to spend with the family. Take a trip outdoors – wherever you want. Hiking, swimming, rafting, rock climbing, fishing, and horse riding are some really great outdoor activities. 

Tips to Reduce Work Stress 

  • Discuss with your superior how you are feeling. Type 2 diabetes is quite common, so they may understand the issues you are having. 
  • Ask them if there is a temporary solution to your problem. 
  • Consider getting a job that you actually like. This way, you will have the motivation to get up and go to work every day. 
  • If you feel that the job is not up to your caliber or deserves better, simply find a new one instead of constantly grinding yourself. 

Conclusion 

Type 2 diabetes is quite common in the US. Most diabetics suffer from intense mental, physical, and emotional stress. You need to manage your stress effectively by keeping track and making some adjustments in your lifestyle.