The holidays are quickly approaching, and their arrival is often accompanied by a whole lot of stress. Experts believe that this extra stress can have a serious impact on patients’ blood sugar in at least two significant ways.
- Changes in hormones. Stress can cause serious hormone disruptions, and the release of stress-related hormones like cortisol can lead to a dramatic increase in blood sugar levels. This can happen whether you have diabetes or not. But for people with diabetes, it’s much harder to get blood sugar back under control.
To see how stress affects your blood sugar, try this experiment: Pick an upcoming scenario that could be stressful for you in the short term. This could be a job interview, or a speech in front of the public. Check your blood glucose a few hours before the event starts, when it’s about to start, and just after the event, respectively.
“Doing this will give you a general idea of how you will react to stress,” says John Zrebiec, an independent licensed clinical social worker and director of behavioral health at the Joslin Diabetes Center in the United States.
- Take care of yourself – or vice versa. “Diabetes relies heavily on self-care: diet planning, exercise, taking medications on time, and consistently recording your blood sugar levels,” says Susan Guzman (Sc.D., co-founder of the American Diabetes Behavioral Association).
“When there’s a lot going on in your life at once, it’s easier to grab those comfort foods. And no longer will you be counting carbs or making sure you’re using the right dose of insulin,” says Dr. Guzman. “Of course, things like not eating right or not getting enough sleep affect everyone under stress, but when you have diabetes, the cost of making those mistakes is much higher.”
So what exactly can you do to handle stress and take control of your diabetes?
- Know yourself: Know what your stress signals are. Are you feeling panic and anxiety? Depressed and overwhelmed? Rambling and irritable? Is it overeating?
- Breathing: Initiate a deep, slow breath from your diaphragm. This informs the brain to send oxygen to the muscles and helps you relax.
- Set yourself up for success: Set an alarm on your computer or phone to remind yourself to get up and take a walk every hour. Keep healthy snacks and a blood glucose meter within easy reach in a desk drawer and away from all holiday treats, Dr. Guzman says.
More expert tips
Feeling stress-filled this holiday season? Consider this advice from Director Zrebiec.
- Rather than accepting all the holiday invitations, practice how to politely say no.
- Don’t expect to do everything yourself and do everything perfectly this holiday season.
- Set boundaries. Plan for the things you can do and say no to the things you can’t do. That way, when the unexpected things happen – and they will – you’re not overwhelmed and unable to cope.