How To Manage Your Stress Levels
Some forms of stress cannot be managed, especially if they are not frequent in nature such as a one-time traumatic event or an accidental injury. Other types of stress, such as taking care of family, work stressors, or any other day-to-day stressful situations, will likely be there permanently or semipermanently. These types of stressful events are the ones that need to be managed as best you can.
To do this, you can proactively plan ahead. This means being prepared for the regular stressors of life and managing your time, reading self-help books, or minimizing the source of stress as much as possible. Calming exercises such as yoga and meditation have also been proven to reduce stress levels. You will also want to avoid indulging in unhealthy behaviors such as overeating. It may seem comforting at the time, but it will not help to relieve the stress you are experiencing.
Setting realistic and manageable goals is also a big stress reducer for those with diabetes. Instead of focusing on a large and vague goal such as losing weight, setting a goal of walking for at least a half-hour every day on specific days of the week will be much more achievable.
Treating Diabetes And Anxiety
People with diabetes and anxiety must learn to distinguish between rational concerns over diabetes management and irrational, anxious thinking.
The first step in this process is to work closely with healthcare professionals to develop a diabetes treatment plan. This plan should include information on the following:
Can Stress Cause High Blood Glucose
It is commonly known that certain foods, illness and lack of exercise can increase blood glucose levels. However, another factor that can increase blood glucose levels is stress. Managing stress is quite complicated. To make it even harder, each type of stress can affect blood glucose levels differently. Its all highly individual. So, how can stress cause high blood glucose and what can you do about it?
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What To Do If You Have A Blood Sugar Spike
For those with diabetes, having a blood sugar spike can be dangerous because too much sugar in the blood passes into the urine. This triggers the body to filter out the fluid, which could lead to dehydration or a diabetic coma.
In the event that blood sugar levels spike because of stressors that cannot be managed, its vital to make managing your blood glucose a priority. You can do this by focusing on things you can control, such as your diet and exercise, checking your blood sugar regularly, and taking your medications as instructed by your physician.
Types Of Diabetes And Their Major Causes
Diabetes is mainly of 3 types, type 1, type 2, and gestational diabetes, and with all 3 types of diabetes, the body is either not able to produce enough insulin or unable to use the insulin that it makes, leading to high blood sugar levels.Type 1 Diabetes usually starts in childhood and carries on for life. Type 1 Diabetes occurs when the patients pancreas stops making insulin. The causes of Type 1 Diabetes are:
- Family History and Genetics: A person having a close relative with Type 1 Diabetes usually has a high chance of getting the condition himself. So, it is imperative for every child with a parent or a sibling having Type 1 Diabetes to undergo a screening test for Type 1 Diabetes.
- Pancreatic Diseases: Persons with diseased pancreas may acquire Type 1 Diabetes because the pancreas may fail to produce insulin needed to maintain normal blood sugar levels.
- Infections or Illnesses that Cause Damage to the Pancreas: Viral infections such as German measles, mumps, and rotavirus may cause damage to the beta cells of the pancreas which produce insulin and lead to the development of Type 1 Diabetes.
Type 2 Diabetes occurs when the body develops insulin resistance and is not able to make use of the insulin produced by the pancreas, leading to uncontrolled blood sugar levels. Type 2 Diabetes usually affects adults, but it can occur in individuals of any age. The main causes of Type 2 Diabetes include:
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Scary Movies Work Stress And Trauma Of Any Kind All Cause Your Liver To Release Stored Glucose To Support Natural ‘fight Or Flight’ Responses
Last weekend I decided to stay up late and watch a scary movie. It had something to do with super-gross vampires who get their jollies by eating the flesh of unsuspecting hotel guests.
Anyway, after the final gut-wrenching, heart-pumping scene, I decided to check my blood sugar. Ill be darned it had risen about 200 mg/dL during the movie. With blood that sweet, I felt like the grand prize for any vampires that might happen to be lurking in my neighborhood.
As you may be aware, the liver serves as a storehouse for glucose, keeping it in a concentrated form called glycogen. The liver breaks down small amounts of glycogen all the time, releasing glucose into the bloodstream to nourish the brain, nerves, heart and other always active organs.
The livers release of glucose depends largely on the presence of certain hormones. Of all the hormones in the body, only insulin causes the liver to take sugar out of the bloodstream and store it in the form of glycogen. All the other hormonesincluding stress hormones, sex hormones, growth hormones and glucagoncause the liver to secrete glucose back into the bloodstream.
Anxious moments and nerve-racking situations happen to all of us. From speaking in public to test-taking to a simple visit to the doctor or dentist, many events elicit a stress hormone response that causes, among other things, a sharp blood sugar rise.
Follow These Steps To Find Out If Your Blood Sugar Levels Are Affected By Mental Stress:
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Is It Only ‘negative Stress’ That Affects Blood Sugar
Even positive life changes can cause blood sugar to swing, says Amy Campbell, RD, a certified diabetes care and education specialist, and a contributor to DiabetesSelfManagement.com. Planning a wedding, moving to a new city, getting a job promotion such happy stressors can also send your fight-or-flight hormones into overdrive.
A past review cited the definition of stress as the physiological or psychological response to an external stimulus, regardless of whether that stimulus is good or bad. That means that if you experience a significant change in your life whether it’s positive or negative its a good idea to keep an extra-close watch on your blood sugar.
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Anxiety Over Diabetes Management
Managing your blood sugar and other aspects of your health when you have diabetes can be time consuming and stressful, and also contribute to anxiety.
For people with diabetes, monitoring blood sugar usually involves a home finger prick test. Fear of needles, as well as fear of the results, may lead to anxiety.
One study found that 33% of people with diabetes experience anxiety specific to the finger prick method of glucose testing. Thirty percent of people with diabetes in this same study had generalized anxiety related to their diabetes management.
Other areas of diabetes management may also lead to stress and anxiety. This includes monitoring potential symptoms of vision loss , nerve damage , slow-healing wounds on the feet or extremities, kidney damage, and more.
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Low Blood Sugar And Panic Attacks: How Are They Related
Suddenly, you feel sort of woozy in an nebulous way. Something feels off, but you cant put your finger on it.
Then, your heart starts beating faster, and you feel the need to sit down.
Or sleep.
Or vomit.
You know your body is pleading for something but what does it want? What does it need?
You continue to wonder as your body begins to sweat. These symptoms worry you, of course.
Is this a panic attack? you ask yourself. After all, youve experience severe anxiety before. You know these uncomfortable sensations. You know that a racing heart and a woozy head usually signify an intense head-on collision with panic is just around the corner.
Or is something else amiss?
HYPOGLYCEMIA: IMITATING PANIC ATTACKS SINCEWELL, ALWAYS
The word hypoglycemia is just a fancypants way of saying low blood sugar or low blood glucose. And according to Edmund Bournes The Anxiety and Phobia Workbook, hypoglycemias main symptoms overlap with the symptoms of panic.
And I can certainly vouch for that. As both a panicker and someone who sees regular dips in blood sugar, the overlap is uncanny.
Well, that spells trouble, doesnt it? Sowhen youre feeling unwell, how can you differentiate between panic and low blood sugar? How can you know that what youre feeling is just a bout of low blood sugar thatll disappear with a glass of OJ and a decent meal?
Unless you have a glucose meter, you sort ofcant.
LOW BLOOD SUGAR: WHAT PANICKERS NEED TO KNOW
ADDITIONAL READING:
What Is An Anxiety Disorder
An anxiety disorder is a psychological condition characterised by persistent and excessive anxiety and worry. This is also known as clinical anxiety. The worry is accompanied by a variety of symptoms:
- emotional
- behavioural
- physical
In contrast to non-clinical anxiety, which is a normal response to a perceived threat or stressful situation, an anxiety disorder is problematic as it affects day-to-day functioning and causes significant distress. It cannot be attributed to the effects of a substance , a medical condition , or another mental health problem .
Anxiety disorders can take many forms, including:
- generalised anxiety disorder: intense excessive and daily worries about multiple situations
- social anxiety disorder: intense excessive fear of being scrutinised by other people, resulting in avoidance of social situations
- panic disorder: recurrent, unpredictable, and severe panic attacks
- specific phobia: intense irrational fear of specific everyday objects or situations .
- restlessness or feeling on edge
- being easily fatigued
- muscle tension
- sleep disturbance
A subthreshold anxiety disorder is characterised by the presence of elevated anxiety symptoms that do not meet the full diagnostic criteria for an anxiety disorder. Although less severe, such symptoms are typically persistent, can also cause significant burden and impairment, and deserve attention in clinical practice.
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What Are The Signs & Symptoms Of High Blood Sugar Levels
Signs of high blood sugar levels include:
- Peeing a lot: The kidneys respond by flushing out the extra glucose in urine. People with high blood sugar need to pee more often and in larger amounts.
- Drinking a lot: Someone losing so much fluid from peeing that often can get very thirsty.
- Losing weight even though your appetite has stayed the same: If there isnt enough insulin to help the body use glucose, the body breaks down muscle and stored fat instead in an attempt to provide fuel to hungry cells.
- Feeling tired: Because the body cant use glucose for energy properly, a person may feel unusually tired.
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Stress Affects The Immune System
Chronic stress may also affect the immune system.
In one study, researchers noticed that a particular immune system response to chronic stress is a similar response to one that is involved in the development of type 2 diabetes.
To determine if stressful events are causing an increase in blood sugar, people can measure their blood glucose throughout the day. They should note how they are feeling and when they last ate.
People can then show their readings to their doctor for analysis.
If the doctor notices that stress may be affecting blood sugar, they can explore different techniques to help a person control their stress levels.
The American Diabetes Association recommend that people with diabetes take care of their mind just as much as they do their body.
Stress can be both a contributor to diabetes and a consequence of it. However, there are many effective ways to relieve stress.
The strategy that works best for one person may be different for the next person. Exploring different options can help a person find the strategy that works best for them.
A 2018 study that took place in a clinic in Iran found that taking part in social-related stress management training could improve blood sugar control in people with diabetes. Stress management techniques may help people manage their glycated hemoglobin levels.
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What Happens To My Blood Sugar Levels When Im Stressed
During stressful situations, epinephrine , glucagon, growth hormone and cortisol play a role in blood sugar levels. Stressful situations include infections, serious illness or significant emotion stress.
When stressed, the body prepares itself by ensuring that enough sugar or energy is readily available. Insulin levels fall, glucagon and epinephrine levels rise and more glucose is released from the liver. At the same time, growth hormone and cortisol levels rise, which causes body tissues to be less sensitive to insulin. As a result, more glucose is available in the blood stream.
When you have type 2 diabetes, low blood sugars from too much medication or insulin are a common cause of stress. The hormonal response to a low blood sugar includes a rapid release of epinephrine and glucagon, followed by a slower release of cortisol and growth hormone. These hormonal responses to the low blood sugar may last for 6-8 hours during that time the blood sugar may be difficult to control. The phenomena of a low blood sugar followed by a high blood sugar is called a rebound or Somogyi reaction.
When you have type 2 diabetes, stress may make your blood sugar go up and become more difficult to control and you may need to take higher doses of your diabetes medications or insulin.
During times of stress, individuals with diabetes, may have more difficulty controlling their blood sugars.
How Stress Affects Blood Sugar Levels
Two types of stress can change blood sugar levels:
- Physical stress
- Mental or emotional stress
Each type of stress affects blood sugar levels differently. Physical stress generally causes blood sugar levels to increase. Physical stress includes:
- Illness
Mental or emotional stress has mixed effects, depending on the type of diabetes you have:
- Type 1 diabetes: Mental stress can increase or decrease blood sugar levels.
- Type 2 diabetes: Mental stress generally increases blood sugar levels.
Stress also can affect your blood sugar levels indirectly by causing you to forget about your regular diabetes care routine. When you’re stressed out, you might:
- Exercise more or less
- Not test your blood sugar level as often
- Forget or delay a dose of medication and/or insulin
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A Psychologist Or Psychiatrist
You might also like to talk with a psychologist or psychiatrist. These professionals are best placed to make a diagnosis and provide treatment for anxiety. Treatment may involve the following:
- One-on-one counselling
- Medication
- A combination of psychological therapy and medication.
Ask your diabetes health professional if they know a psychologist or psychiatrist in your area who is familiar with diabetes, or try the following options:
- Find a psychologist near you by going to the Australian Psychological Society website at psychology.org.au/FaP.
- Find a psychiatrist near you by going to the Royal Australian and New Zealand College of Psychiatrists at yourhealthinmind.org/mental-illnesses-disorders/anxiety-disorders.
You will need a referral from your GP to see a psychiatrist, but not to see a psychologist.
Your GP can tell you if you are eligible for a Mental Health Treatment Plan to reduce the costs of seeing a psychologist or psychiatrist.
Dealing With Diabetes Can Cause Anxiety
Lets face it: Controlling diabetes is hard work. That in itself is enough to cause worry and stress. In fact, according to the Centers for Disease Control, those with diabetes are 20 percent more likely to experience anxiety than those without the disease.
We understand this, and were dedicated to helping alleviate your worry by working together as a team to address any distressing issues.
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Gadgets That Make Life With Diabetic Macular Edema Easier
Interestingly, research suggests anxiety may be tied to type 2 diabetes risk. According to a September 2016 study published in the journal Psychoneuroendocrinology, which measured levels of blood glucose and IL-6, a protein in the body that stimulates immune response and healing, found that people with with low inhibition or attention control were more likely to have type 2 diabetes.
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Is Stress The Source Of Your Blood Sugar Swing
Right now, COVID-19 stress can feel like a given and if something causes you stress, it can also trigger an increase if your blood sugar level.
If you have type 2 diabetes, you know that certain foods particularly foods that are high in carbohydrates can send your blood glucose level through the roof. But did you know that theres a long list of other factors, such as too little sleep, illness, even monthly menstrual cycles, that can sabotage your best efforts to stabilize your blood sugar?
High on that list, though you may not be aware of it, is stress.
Whether its related to work, to relationships, or to some other aspect of your life, research has continually shown that emotional stress can cause blood sugar to surge, according to the American Diabetes Association . And because consistent management of blood sugar is the key to living a healthy life with type 2 diabetes, its important to understand how stress affects you and to find healthy ways to cope when mental distress mounts.
Thats especially true right now when the novel coronavirus is top of mind and everyones stress level is sky-high. In addition to heightening health worries, the COVID-19 pandemic comes with immense economic and daily living stressors. Whether youve lost your job, are working from home, helping your kids with e-learning, or quarantined by yourself, its natural to feel stress.
As if stress werent bad enough on its own, it can contribute to irregular blood-sugar levels.
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