Manage Stress: Balance Your Mind, Protect Your Health

Chronic stress doesn’t just affect your mood — it directly impacts your body. When you’re stressed, your body releases hormones like cortisol and adrenaline, which can raise blood sugar levels. For those with diabetes or prediabetes, unmanaged stress can make it much harder to control blood glucose.

Simple, Effective Ways to Manage Stress:

1. Practice Deep Breathing
Just 5–10 minutes of slow, deep breathing daily can calm your nervous system. Try:
Inhale for 4 seconds → hold for 4 → exhale for 6.

2. Get Moving
Exercise naturally reduces stress hormones and boosts your mood. Choose activities you enjoy:

• Walking
• Dancing
• Yoga
• Swimming

3. Prioritize Sleep
Lack of sleep increases stress and blood sugar. Try to sleep 7–9 hours each night with a calming bedtime routine.

4. Connect with Others
Talking with friends, family, or a support group can reduce feelings of isolation and help you process stress.

5. Practice Mindfulness or Meditation
Apps like Headspace or Insight Timer offer guided sessions. Even 10 minutes can reset your mindset.

6. Limit Stimulants
Reduce caffeine, alcohol, and screen time before bed. These can disrupt sleep and increase anxiety.

7. Make Time for Joy
Do more of what makes you feel alive—reading, music, gardening, painting, prayer, or quiet time in nature.

Final Thought:

Stress is a part of life—but how you respond to it makes all the difference. Small daily practices can help you feel calmer, more in control, and even support better blood sugar balance.