Diabetic distress occurs when diabetes management feels overwhelming. Often, it stems from unrealistic expectations or excessive reliance on medication alone while neglecting lifestyle changes. This distress can worsen if blood sugar spikes after leaving controlled environments, like hospitals or rehabilitation centers.
When we’re stressed, the body releases cortisol and adrenaline, hormones that prompt blood sugar to rise as part of the “fight or flight” response.
New Delhi: Managing diabetes extends beyond medication and monitoring; it requires addressing both physical and mental well-being. Stress significantly impacts diabetes management by indirectly raising blood sugar levels. Understanding this connection and adopting stress management strategies is essential for better health and blood sugar control.
In an interaction with News9Live, Dr Satyam Chakraborty, Consultant Endocrinology, Fortis Hospital, Anandapur, explained the association between stress and diabetes.
The Connection Between Stress and Blood Sugar
When we’re stressed, the body releases cortisol and adrenaline, hormones that prompt blood sugar to rise as part of the “fight or flight” response. While helpful in emergencies, chronic stress causes sustained blood sugar elevation, raising the risk of diabetes or worsening existing conditions. Stress also often leads to poor lifestyle choices, like unhealthy eating, inactivity, and inconsistent sleep, which can disrupt blood sugar management.
For those with diabetes, this creates a cycle: stress raises blood sugar, leading to frustration, which causes even more stress. Over time, this can lead to “diabetic distress.”
Understanding Diabetic Distress
Diabetic distress occurs when diabetes management feels overwhelming. Often, it stems from unrealistic expectations or excessive reliance on medication alone while neglecting lifestyle changes. This distress can worsen if blood sugar spikes after leaving controlled environments, like hospitals or rehabilitation centers.
The emotional toll of diabetic distress can lead to feelings of hopelessness, anxiety, and frustration—all of which negatively impact blood sugar. Recognizing and addressing diabetic distress is crucial for mental well-being and diabetes control.
Tips for Managing Diabetes-Related Stress
The good news is that stress and blood sugar can be managed effectively with some practical strategies. Here are essential methods to help reduce diabetes-related stress:
- Regular Physical Activity: Exercise is a powerful stress reliever and helps stabilize blood sugar. Aim for at least 30 minutes of activity most days, whether it’s walking, yoga, cycling, or dancing. Physical activity releases endorphins, reducing stress, and also improves insulin sensitivity, helping your body process glucose better.
- Mindfulness and Relaxation Techniques: Mindfulness practices like meditation, deep breathing, and muscle relaxation can significantly lower stress and cortisol levels. Regular practice fosters emotional resilience and calm, which supports blood sugar control.
- Set Realistic Goals: Setting small, achievable goals is essential to avoid feeling overwhelmed. If you feel disheartened by blood sugar fluctuations, start with manageable lifestyle changes, like gradual diet improvements or light exercise. Celebrating small victories builds motivation and reduces stress over time.
- Seek Social and Professional Support: Support from family, friends, and healthcare professionals is invaluable. Talking with loved ones about challenges eases the emotional burden, and support groups provide the community. Mental health professionals can help manage diabetic distress with therapy or counseling, reducing stress and enhancing well-being.
- Create a Balanced Lifestyle: Strive for work-life balance, especially if you have a demanding job. Setting boundaries and reserving personal time to unwind can alleviate stress. Creating regular routines for meals, exercise, and sleep adds structure, and engaging in hobbies, social activities, and family time counterbalances work-related stress.
- Avoid Perfectionism: While aiming for ideal blood sugar levels is natural, focusing on consistency is often more sustainable. Many factors affect diabetes management, and some fluctuations are normal. Accepting this reality reduces pressure and minimises stress.
A Holistic Approach to Diabetes Management
By embracing a holistic view of diabetes care—one that includes physical, mental, and emotional health—people with diabetes can break the cycle of stress and blood sugar fluctuations. With the right balance of healthy lifestyle choices, emotional support, and realistic goals, diabetes management becomes more sustainable, leading to better health outcomes and an enhanced quality of life.
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