6 Tips to Reduce Stress if You Have Diabetes

Stress management is particularly vital for your health when you have type 2 diabetes, because the way your body responds to stress could increase your risk of diabetes complications, says Robert A. Gabbay, MD, PhD, the chief science and medical officer for the American Diabetes Association (ADA), who is based in Boston.

If you’re ready to take new steps toward managing your stress and blood sugar more effectively, give these six expert strategies a try.

A common source of stress when you have type 2 diabetes is not knowing enough about your condition. “Things that are unknown are scary,” says Padam Bhatia, MD, a psychiatrist with Baptist Health in Miami. The more you can learn about diabetes, the better you may feel about your ability to manage it.

Moe Schlachter, RD, CDCES, the founder and lead dietitian with Houston Family Nutrition in Texas, suggests meeting with a certified diabetes care education specialist (CDCES), whether you received your diagnosis recently or have been managing it for a while and could use a refresher. “That’s the best way to get the latest information and have it applied on the individual level,” he says.

Also consider joining a diabetes support group, such as the ADA’s support community, so you can lean on other people’s experiences with diabetes to guide your own.

It may take some time to get a handle on your diabetes medications, but doing so can both save time and reduce stress, says Dr. Bhatia. “For example, people may feel a stigma about using pill boxes to manage their medications, but they’re helpful,” he says. It can make the habit of taking your medications feel much more automatic.

There are a few things you can do to make healthy eating easier and less stressful as well. Schlachter recommends using a meal-planning app. “You can go from planning your meals to building your shopping list to getting the groceries delivered all in one app,” he says.

A registered dietitian-nutritionist can also help guide your meal planning, prepping, and cooking. Or make it even easier on yourself by choosing a diabetes-friendly meal delivery service, which brings healthy meals and ingredients, like diced fruits and vegetables, straight to your door. “It’s a level of convenience that takes the stress out of the whole thing,” says Schlachter.

Another meditative technique, progressive muscle relaxation, involves tensing and relaxing each part of your body, one area at a time. Put on some soothing music and find a script online to guide you. “By the end, you’ll feel the anti-anxiety effect [of the practice],” says Bhatia.

Ask yourself, “What do I like to do to relieve stress?” The answer can be different for everyone. For instance, some people might find exercise to be calming, while others view it as a chore. Asking yourself this simple question can remind you to make time for practices and activities that help you unwind.

If your stress levels are affecting your ability to function in daily life or you suspect you may be depressed, talk to your primary care physician or endocrinologist. Endocrinologists in particular often collaborate with mental health professionals who can help you cope with excessive stress.

• Stress management is especially important for people with type 2 diabetes, as it can have a direct impact on successful blood sugar control.
• Managing the condition can be stressful in itself, so learning about your body’s specific needs and creating a healthy routine that works for you is key.
• When you’re feeling overwhelmed by stress, mindfulness techniques like meditation and progressive muscle relaxation can help you find a sense of calm and balance.
• If you’re struggling with stress management and worried about its impact on your health, reach out to members of your healthcare team for help.