Managing Stress so it Doesn't become DISTRESS
In deciding what blog to write for the month of March I decided a blog on Easing stress is the most appropriate for what is going on currently in our world
We are all living through a serious pandemic with this Covid 19 coronavirus. There is so much fear and uncertainty to deal with. Our fear and anxiety can spiral and we can feel out of control.
We have inside us the power to gain CONTROL and COPE with our stress.
In regards to diabetes, stress can wrec havoc on blood sugar management. Many people do not know the power of stress. Stress can increase blood sugar. My clients will say, “why is my blood sugar high? I did not eat anything to make it go high.” Stress can raise blood sugar as much as a piece of chocolate cake.
Stress can be an infection, illness, injury, and emotional or mental stress.
You have probably learned about the importance of food, exercise and medication in diabetes management.
Also, less publicized and equally important in diabetes management is stress management.
“Stress is not always a bad thing. Stress is simply the body's response to changes that create taxing demands. Dr. Lazarus suggested that there is a difference between eustress, which is a term for positive stress, and distress, which refers to negative stress.” https://www.mentalhelp.net/stress/types-of-stressors-eustress-vs-distress/
From the article, “Types of Stressors-Eustress-vs-Distress”
Here are things we may be experiencing due to distress……
Causes anxiety or concern.
Can be short- or long-term.
Is perceived as outside of our coping abilities.
Feels unpleasant.
Decreases performance.
Can lead to mental and physical problems.
Here are 3 ways to start managing the stress you may have:
Breathe
Most people take short, shallow breaths into their chest. It can make you feel anxious. Taking a few deep breaths can help you separate yourself from your worries. You may be surprised how this simple technique can relax your body and mind.
The other day my coaching client had much stress in his life. He had many activities to do and his best friend was in the hospital. We had a short coaching call and he said he felt better just talking. The assignment I had him do for the week was to simply take 5 deep breathes for 5x/each day. I told him I would do the same.
You can also do Breathe Focus from WebMD https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques#1
Breath Focus
While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.
Close your eyes if they're open.
Take a few big, deep breaths.
Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.
Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.
Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."
As you breathe out, say in your mind, "I breathe out stress and tension."
Continue for 10 to 20 minutes
Exercise
There are numerous benefits to exercise. In particular, exercise can reduce stress. According to Anxiety and Depression Association of America, when stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So it stands to reason that if your body feels better, so does your mind.
I suggest taking a short 10-30 minute casual walk outside and be mindful of the beauty of nature and the smell of the fresh air.
Laughing
As I was talking with my husband about writing this segment in the book on laughter and managing stress, he reminded me of Norman Cousins who wrote the book, Anatomy of an Illness as Described by the Patient. He inspired research into the effect of emotions on health that continues to this day and is considered the modern father of laughter therapy. His book took in to account healing through laughter.
Cousins recounted his own self-treatment with humor in an article in the New England Journal of Medicine in 1976, after he had been diagnosed with a very painful, life threatening form of arthritis called ankylosing spondylitis. Doctors gave him little chance of recovery. When traditional medicine failed to relieve his pain, Cousins left the hospital, checked into a hotel, took megadoses of Vitamin C and watched Marx Brothers films and TV sitcoms, finding that 10 minutes of “belly laughter” allowed him two hours of pain-free sleep. He eventually recovered and wrote a series of best-selling books on humor and healing.
How about watching a comedian or a funny movie and have a belly laugh!
Knowing and practicing these 3 ways to manage stress will not only help your blood sugars but will help your health overall.
“The Greatest Weapon against stress is our ability to choose one thought over another.” William James