5 Ways To Manage Stress With A Health Condition

Stress management is important for everyone’s physical and mental health and when you’re navigating a health condition, like type 2 diabetes or irritable bowl syndrome it’s particularly meaningful to have your stress levels under control.

In regards to type 2 diabetes, when the body is under stress, it prepares itself by ensuring that enough sugar or energy is readily available. This is a part of our “fight or flight response”. Insulin levels fall, glucagon and adrenaline rise and more glucose is released from the liver. This can lead to an increased risk for diabetes complications.

In regards to Irritable bowl syndrome, stress activates chemicals in the brain that turn on pain signals in the gut- this may cause the colon to become inflamed and reactive. Studies show chronic stress can lead to imbalances in the gut’s bacteria that make IBS symptoms worse.

The American Psychological Association released data that roughly 75% of Americans report feeling acute stress daily, while 33% report dealing with chronic stress. Managing a health condition on top of an already hectic life can not only exacerbate stress but also affect confidence in managing one’s health.

Taking Action

To best manage your stress and your health condition, try these four strategies to lower your stress levels:

1. Plan Your Meals and Medications

   • While it can sound expensive when you hear “plant-based,” there are many budget friendly ways to save. Check out my most recent post, 5 Budget-Friendly Ways to Eat More Plant-Based Foods. In addition, there are meal delivery services that specialize in your health needs. For example EPICURED offers meals for those with IBS and Sunbasket offers meals for those with type 2 diabetes. Meal delivery can be helpful for those on a busy schedule with little time to shop and meal prep.

   • Depending on the amount and frequency of your medication, having a schedule to keep you on track will not only save you time, but also energy in the long run. Purchasing a pill box and planning for the week ahead can save you from the morning rush headache of trying to find each individual bottle before running out the door.

2. Educate Yourself About Your Condition (To An Appropriate Degree)

   A common source of stress when you have a diagnosis is not knowing enough about your condition. The more you can learn about it, the more equipped you will be to manage it. Asking your doctor about questions you have and talking to your medical team is key. Going down the rabbit hole of the internet is not the way to go, as it can leave you more anxious with information that may be inaccurate or not pertain to your needs.

3. Find A Healthcare Team You Trust

   Piggy-backing off of #2, getting answers you need and feeling comfortable enough to ask questions that may be “basic” are extremely important. You should trust your health care team and be happy with how they treat you. If you are not, explore other doctors in the area you feel more connected to. Different providers have different personalities, and you need to find what is best for you. In regards to stress, finding an endocrinologist and mental health professional who can collaborate with your other doctors can benefit in coping with excessive stress.

4. Commit To Adding At Least One Stress-Reducing Technique, And Sticking With It

   What do you like to do when you feel stressed? The answer is different for everyone. Maybe you want to exercise, maybe you want to do guided breathing or yoga. If you aren’t sure what your answer is, try a few different things and see what works.

   Ideas include:

   • Guided Meditations

   • Exercise (strength or cardio)

   • Journaling

   • Adult Coloring Books, or

   • Reading For Pleasure

5. Find A Support Group You Enjoy

   You’re not alone. Support groups out there exist for people coping with similar circumstances. Joining a group can be a great way to connect with these individuals and have a safe space to discuss your feelings around your stress and health.

In closing, dealing with stress can be tricky and feel frustrating. Asking for help and using resources available to you can make a huge impact on your overall emotional and physical well-being.