Diabetes stress management: Working toward resilience

Feeling overwhelmed managing type 1 diabetes (t1d)? If so, you're not alone. According to the Centers for Disease Control and Prevention, in any 18-month period, 33% to 50% of people living with diabetes experience diabetes distress. But there's good news. With these diabetes stress management tips, you can build resilience and live a happy and healthy life.

The effects of stress on T1D

Stress can affect your ability to manage blood glucose levels. One day, you're on top of the world with a daily routine that's working — and the next, an unexpected situation can throw you off track.

If you're feeling stressed, you might skip meals, feel distracted, stop exercising, worry more, and fall off your diabetes care routine. Eating can become a source of stress when you read your blood sugar levels or check your continuous glucose monitor (CGM).

Note your stress triggers

What happens when you're stressed? If you're not sure, use a notebook to keep track of stressful events. Document your feelings, thoughts, and symptoms, such as:

• A rapid heartbeat, upset stomach, sweating, difficulty sleeping, or other health concerns
• Nervousness or irritability about small things
• Anxiety or depression about personal or work life
• Anger or frustration when life seems out of control
• Feelings of dread toward unexpected events
• Fear of being unable to meet challenges
• The all-consuming desire to buy and eat an entire cake, cookies, or a box of favorite donuts

Then, note what's causing your stress. Maybe you're feeling stressed about managing diabetes or another area of your life, whether work, school, relationships, or something else. Stress can even happen from positive life events — like getting married, accepting a new job, having a baby, or sending children off to college.

By noticing when your stress levels rise, you can begin to implement coping strategies that work for you. Be mindful of your stress triggers, and pause for a moment before you react to allow your brain time to catch up with your emotions.

Diabetes stress management

Reestablishing good diabetes management habits is the quickest way to bounce back from a blip in self-care.

If you're experiencing diabetes-related stress, know that you have the strength and knowledge to get back on track. You already know what to do. It's like falling off a bicycle and getting back up again to keep going. Consider what has helped you manage stressful situations in the past, such as:

• Planning, preparing, and eating healthy meals and snacks
• Participating in your favorite physical activities
• Seeking support from friends and family
• Making an appointment with your doctor, diabetes educator, social worker, or mental health counselor
• Returning to your go-to self-care routines
• Managing your diabetes by setting up medications, making sure you have enough insulin and diabetes supplies, and using your CGM to give you confidence
• Taking all of the shortcuts you created to make your personal life and work easier to juggle

How to build resilience

The ability to recognize stress, pause, and refocus on positive habits is the foundation to building resiliency. While life stresses can't be avoided, you can control how you respond to stress.

• Instead of thinking, "This is hard," "I can't do this," or "This won't work," reframe the issue to express confidence such as, "I've done this before and I can do it again."
• Ask yourself how you solved similar problems in the past to build on your strengths and successes.
• Motivate yourself by creating new action steps.
• Write in a journal to help you identify stresses and develop positive response patterns.
• Seek support from family, friends, or a support group to boost your spirits and encourage your success.

You've got this!

For more tips on managing stress, check out this article about reducing stress by automating diabetes management on the Edgepark Health Insights blog.