Stress
Stress is a normal and necessary part of life.
However repeated stressful episodes can have an adverse impact on your blood sugar control, and in the longer term can put you at an increased risk of multiple health problems, such as high blood pressure, heart disease and diabetes.
When you are stressed, your body prepares itself by ensuring that enough sugar or energy is readily available.
During this ‘fight-or-flight’ response, the levels of stress hormones such as glucagon, adrenaline, growth hormone and cortisol levels rise.
This results in a greater release of glucose from the liver and reduced uptake of glucose into body tissues such as muscle and fat, which results in higher blood sugar levels.
Way to cope with stress
Mind
Focus on making progress, not achieving perfection
Focus on things you can control; accept that you cannot control everything
Maintain a positive attitude. Instead of wishing the situation were different or insisting the circumstances are unfair, focus on your reaction.
For example, if you are caught in a traffic jam, realise that you cannot control the speed of traffic. But you can control what you do while you are in your car, such as listening to your favourite music. Thinking about the facts and re-focusing your attention can help reduce the intensity of negative emotions.
Action
Count to 20 in your head. Excuse yourself from the situation if possible.
Take a break from whatever is making you feel stressed.
Take a few deep breaths.
Talk about your feelings with a friend or counsellor.
Cut back on caffeine. Studies have shown that caffeine increases the secretion of the hormones cortisol and epinephrine (adrenaline), which are the same hormones secreted by our body during times of stress.
Get moving! Exercise is an excellent way of relieving stress. Do something active - even if it’s just walking around a block, or slow stretching exercises such as yoga.
Do something fun that you enjoy - shopping, dancing or calling a friend. Get a massage, take a hot bath, have a cup of herbal tea or listen to calming music.
Get enough sleep - at least 8 hours per night.
If you need help coping with stress, speak to your health coach and doctor.
They can work with you to identify stressors (why, what, when, where, and how you experience stress), and formulate an action plan to help you better deal with the stress.