Dr. Laura Kaminsky, Ph.D. R. Psych and Michael Watts, MSW, RSW
What is stress? What are symptoms of stress? How does stress impact blood sugars? How can stress be managed to avoid impact on blood sugars?
Defined as a feeling of strain or pressure that places a demand on physical or psychological resources. Small amounts of stress may be beneficial to performance. However, chronic and excessive stress can lead to physical health and mental health concerns.
Feeling of being overwhelmed Anxiety Low Mood Irritability Loss of Appetite Exhaustion Insomnia Gastrointestinal difficulties Headache
Stress can have an impact on blood sugar levels, typically causing elevations in blood sugars. Stress triggers a surge of power-boosting hormones (epinephrine/cortisol) which stimulate the release of stored sugar into our blood If unchecked, stress can have a lasting impact on one’s ability to manage their diabetes
Many individuals have greater difficulties caring for diabetes during periods of stress. The elevations of blood sugars due to stress as well as due to deterioration of adherence to diabetes care routines can have a large impact on diabetes control. Symptoms of high blood sugars (e.g. impacts on concentration, energy level and mood) create stressful situations more challenging to deal with.
Complete extra testing during times of stress and take applicable steps to manage high blood sugars Put resources such as watch/phone alarms in place to serve as reminders. Keep a log/journal of stressful times in your life as a strategy to identify patterns of stress Access support from trusted others.
If feeling high, test your blood sugar. Test urine for ketones if your blood sugar is 14 or higher. Use up to date medical supplies Stay true to your diet, exercise and medical regimen Consult with your medical team if your unsure of how to properly correct your blood sugars
Manage time wisely Be prepared for work and educational deadlines Learn to be assertive and be realistic in terms of time commitments Prioritize work tasks Learn to delegate where needed Maintain a healthy work-life balance
Maintain healthy eating during times of stress. Make adequate sleep a priority. Engage in regular physical activity Consider activities such as yoga, meditation or martial arts as part of a regular routine. Have regular recreational and down time
Seek support from others. Challenge negative thinking patterns Let go of perfectionism Relaxation and deep breathing Break difficult tasks into smaller chunks to combat procrastination Set realistic goals.
Make diabetes care a priority at all times and especially during times of stress. Familiarize yourself with the symptoms of stress Understand your moments of vulnerability and have a plan to appropriately manage Be aware of your limits, try to avoid overextending yourself Keep in regular contact with your medical team
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