In our last blog, we discussed how stress is not good for anyone, but for someone living with diabetes, it can create even further complications, health concerns and life-threatening issues. We touched on a few ways to reduce stress and anxiety. But, as the number of people suffering from stress continues to grow, we wanted to delve deeper. 2021 may be in full swing, but it\u2019s never too late to start taking better care of ourselves, both physically and mentally. To honor this year of new beginnings and continued hope, here are 21 tips on how to reduce stress and anxiety naturally.<\/p>\n\n
Simple words and phrases like I can\u2019t do this, or I can\u2019t eat this because I have diabetes can wreak havoc on the mind and cause stress. By changing out just one word, you can change your entire outlook. Instead of saying I can\u2019t eat this replace it with I get to eat this because there are healthier options out there that can help me stay in control of my diabetes. The whole dynamic changes and words like in control are far better than out of control. Substituting negative words with positive words can help make a powerful statement and change a mindset. <\/p>\n\n
Writing your intentions down is important because it helps to set them in stone and makes them harder to avoid. Place your set intentions in a high traffic area so they are impossible to forget or ignore. It\u2019s ok to start broad at first, but then narrow each one down with specifics of exactly how and when they can be achieved. For example, write down a daily target for blood glucose levels or set an intention to drink 64 ounces of water each day. Then, check off your intention so that you feel a sense of accomplishment when you achieve the plan. <\/p>\n\t\n
The word exercise can have a negative feeling and connotation associated with it and can feel more like a chore. Instead focus on the activity and what you\u2019re doing with your body – going for a walk with your significant other, taking a group class with friends, exploring a new park, or stretching your muscles. Then, squeeze minutes into each day whenever you can. If you need to schedule a 20-minute walk, then put it into your calendar. If it can only be a few minutes on one particular day, that\u2019s ok \u2013 don\u2019t feel guilty. Some movement is better than no movement so make it a practice and part of your regular routine. Then, it doesn\u2019t need to be called anything and you\u2019ll just get into the habit of doing it every day. <\/p>\n\n\t\n
Words have meaning and diabetes diet is another bad word choice. Diets are short-term solutions that don\u2019t always work. One mistake that we all make is thinking that we have to drastically change how we eat. Starting small is ok and sometimes it takes small wins to keep us motivated. Set your intentions with specifics like adding one more vegetable to your daily eating plan or replacing sugary drinks and juices with water. Small steps can help you achieve larger intentions. If you don\u2019t eat as healthy as you would like one day, don\u2019t despair you get to try again tomorrow.<\/p>\n\n\t\n
The amount of sleep needed varies depending on age, health, stress levels, social life, line of work and a host of other factors. Most studies, however, report that \u201cthe average adult needs 7 to 9 hours of sleep per night.\u201d1 You may need more or less than this so it\u2019s important to listen to your body and create the schedule that is right for you. Not getting enough sleep can weaken your immune system, alter blood sugar levels and affect concentration, focus and memory.<\/p>\n\n
Just like we rest our body, we must also rest our mind. Quieting the mind is not an easy task and takes much practice. Setting the intention to start is the first step. Even if you start with just 2 minutes a day and build from there. Break away at work or try right before bedtime to clear your mind and think of only one thing, like your breathing, a word or an image. Meditating helps to reduce stress and anxiety and creates more positive feelings of well-being. It can also lower blood pressure, improve blood circulation, lower heart rate, improve concentration, and lower blood sugar. The bonus to meditation is that you can do it anywhere and at any time so there is no excuse not to meditate. <\/p>\n\n\n
Make a conscious effort to say good morning or hello more often whether it be someone at the office you don\u2019t know very well or even a stranger at the grocery store. Smile more even if it\u2019s with your eyes and work on complimenting people more. Chances are you\u2019ll make their day. Kindness starts with you so take the initiative to spread kindness every day. <\/p>\n\n\n\n
Take kindness a step further and find a local charity or family in need of assistance and donate your time or resources to help out. Helping others gives us purpose in life and reminds us that we are not the only ones with problems and that we are all in this together. A simple act of paying it forward can make a positive impact on both parties. The next time you are in line at a fast-food restaurant, pay for the car behind you and tell the cashier to let them know that you hope they have a good day. Paying it forward is a powerful way to help others and multiply kindness. <\/p>\n\n\n\n
There is an old adage that says it\u2019s better to laugh than to cry. Set the intention to laugh more no matter what. Watch a stand-up comedian on Netflix, think of comical memories, call a friend to share a funny story, find a new sitcom on TV, ask Google to tell you a joke \u2013 anything to make you laugh, chuckle or better yet guffaw. Not only does laughter reduce stress and anxiety, but it has also been linked to \u201cimproving your immune system, lowering blood sugar relieving pain, stimulating organs and releasing endorphins to the brain.\u201d2<\/p>\n\n\n
Having a support network is the key to getting through anything in life. Continue to foster and nourish those existing relationships but set the intention to find more people to grow your support network even more. Quest Health Solutions<\/a> is a good start and provides resources and a foundation for learning.<\/p>\n\n\n\n Social media definitely has a way of bringing us together, but it\u2019s not always in the healthiest way. Social media, like Facebook and Instagram, can create feelings of inadequacy and cause us to want to keep up with friends and family. In fact, \u201cmultiple studies have found a strong link between heavy social media and an increased risk for depression, anxiety, loneliness, self-harm and even suicidal thoughts.\u201d3 Social media has also lifted our internal filters and what can\u2019t be said to someone\u2019s face can now easily be written and shared on a post. Set the intention to use social media less. Start off small and make a pact with family and friends to put the phones down during dinner. Or, designate one night a week, social media and smartphone free night and focus on reading, exercising or meditating. Small strides can help to reduce screen time and allow you to focus your daily minutes on something else. <\/p>\n\n\n While you\u2019re taking a break from social media start journaling instead. Writing our thoughts down helps us to record feelings, store memories, gain perspective and identify trends. You don\u2019t have to record a minute-by-minute log of the day\u2019s events or your life history. Don\u2019t let the process become daunting \u2013 just start. Record one thing per day, perhaps a struggle that you encountered while trying to manage your diabetes. A few minutes each day will give you something to reflect on and will help you stay on track with your intentions.<\/p>\n\n\n Reading has many benefits from providing entertainment, comedic relief, education, relaxation and a distraction from everything else in our lives. Whether it\u2019s fiction, non-fiction, a biography or a self-help book, reading is a great alternative. Reading keeps our minds sharp and also provides many topics for conversations. Creating a reading club with fellow diabetes patients is a great way to stay connected and start new connections as well. <\/p>\n\n\n Having too much stuff can actually cause stress and anxiety, especially when we can\u2019t find an item or when a drawer can\u2019t be closed because it\u2019s filled to max capacity. Cleaning out an entire closet or garage can be overwhelming, and we\u2019ll talk ourselves out of it before we even begin so start small. Vow to get rid of at least one item per day and work your way towards a bigger goal. <\/p>\n\n\n\n Each day provides a new start so if you want to smoke less, drink less, or gamble less now is the time to begin. With all intentions starting off small is the key. So have one less glass of wine per week or one less cigarette per day. Or, end a toxic relationship that is causing issues. Whatever your vice may be, set the intention to replace it with another activity and remove that burden from your life. <\/p>\n\n\n Paying off debt due to medical bills often tops the list of stressors and can be a true struggle. Sometimes it\u2019s the smaller things that you can do quickly that can help you achieve larger financial goals like reducing the number of times you eat out per week. This could easily save $10 to $20 to even more per week. Once you start to see your savings grow, it will inspire you to do more. The best thing to do is to start recording and tracking what you spend, preferably on a spreadsheet. Seeing how much you spend on dining out or on Starbucks each month can be eye-opening and life changing. <\/p>\n\n\n Sometimes dealing with diabetes can seem impossible, but there are simple things that can be done that we all take for granted that can help us ease stress and anxiety. Sometimes we just need a gentle reminder to take better care of ourselves. It will only benefit us in the long run and literally only takes minutes of your day. So, floss your teeth, take your vitamins, drink more water, moisturize, exercise, check your daily blood glucose levels and do whatever it takes to take better care of yourself. <\/p>\n\n\n The year is still young so why not try something new. You don\u2019t have to be overly ambitious, just try one new thing. If there has been something on your list for a long time, set an intention to start it now. It could be gardening. You don\u2019t have to plow your entire yard. Start small with a tomato or strawberry plant or a few potted herbs that can be grown inside and go from there. Or, you may finally want to learn more about photography and how to take better photos so find a book, search the Internet and start snapping more pictures. <\/p>\n\n\n Learn to appreciate the small things and wins in your life, no matter what they may be. If you went on a 20-minute walk, complimented someone, meditated for 5 minutes or flossed your teeth, ate your vegetables, stayed away from that huge piece of cake then pat yourself on the back. Small wins add up and allow us to achieve even greater wins. Even if you\u2019ve had a bad day look for one positive thing no matter how small. If you don\u2019t have one, look back on this list and do something to give yourself a win. <\/p>\n\n Fear of the unknown can be our greatest stressor. Arming ourselves with the proper knowledge is sometimes the best line of defense and the most effective way to reduce stress and anxiety. Learn more about what is causing and creating the stress. Do research, find out more about diabetes, know all the facts and that knowledge will give you the power to deal with what you don\u2019t know. <\/p>\n\n\n Continuous Glucose Monitoring Systems (CGMs), like the FreeStyle Libre, have revolutionized how diabetes patients track and monitor blood glucose levels. CGMs help to avoid painful fingersticks, allow patients to monitor levels 24\/7 and give patients peace of mind. <\/p>\n\n\n Finding a support system and educational resources are essential to reducing the stress caused by diabetes. That is why Quest Health Solutions is here to provide the support and resources you need. Whether you\u2019re a patient, healthcare provider, diabetic educator or loved one looking for more information, we are here to support you on this journey and make it as stress free as possible. To learn more, contact us 1-877-888-7050<\/a> Option 3, Ext. 1011 or email ben@questhealthsolutions.com <\/a> or schedule an appointment today.\u202fIn the meantime, please continue to check our blog for more information and let us know about any topics you would like to learn more about in the future. <\/p>\n\n\n\n 1.\t(2019) Mayo Clinic. How Many Hours of Sleep are Enough for Good Health? Available at Click Here<\/a> accessed on 2 April 2021.<\/p>\n\n 2.\t(2019) Mayo Clinic. Stress Relief from Laughter? It\u2019s No Joke. Available at Click Here<\/a> accessed on 2 April 2021. <\/p>\n\n 3.\t(2010) Help Guide. Social Media and Mental Health. Available at Click Here<\/a> accessed on 3 April 2021. <\/p>\n","protected":false},"excerpt":{"rendered":" In our last blog, we discussed how stress is not good for anyone, but for someone living with diabetes, it can create even further complications, health concerns and life-threatening issues. We touched on a few ways to reduce stress and anxiety. But, as the number of people suffering from stress continues to grow, we wanted … <\/p>\nReduce Stress & Anxiety Tip #11: Take a Break From Social Media<\/h4> \n
Reduce Stress & Anxiety Tip #12: Start Journaling<\/h4> \n
Reduce Stress & Anxiety Tip #13: Read More <\/h4> \n
Reduce Stress & Anxiety Tip #14: De-Clutter<\/h4> \n
Reduce Stress & Anxiety Tip #15: Give Up Vices <\/h4> \n
Reduce Stress & Anxiety Tip #16: Lighten Financial Load<\/h4> \n
Reduce Stress & Anxiety Tip #17: Take Better Care of Yourself <\/h4> \n
Reduce Stress & Anxiety Tip #18: Try Something New <\/h4> \n
Reduce Stress & Anxiety Tip #19: Appreciate the Little Things<\/h4> \n
Reduce Stress & Anxiety Tip #20: Knowledge is Power<\/h4> \n
Reduce Stress & Anxiety Tip #21: Let a Continuous Glucose Monitor Ease Your Stress <\/h4> \n
Finding the Way to a Stress-Free Life While Living with Diabetes <\/h4> \n
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