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Balancing stress for a calmer life
Discover the benefits of managing and reducing stress for managing prediabetes and diabetes. Backed by scientific research, stress management offers many health benefits:
- Lowers and stabilizes blood sugar levels
- Improved mental well-being
- Better cardiovascular health & immune system function
- Promotes better sleep quality
- Improved focus and productivity
- Increased emotional resilience
- Enhanced digestive health
Work on being the person you want to become
Navigate life's challenges with effective stress management
Box breathing relaxation technique
Learn the simple yet effective box breathing technique in this video, designed to reset your breath and restore calmness. Inhale as you ascend one side of the imaginary box, pause, and exhale on the descent. Experience a quick and accessible way to slow down your body and mind in moments of stress.
2:1 breathing technique
Explore this straightforward approach to enhance relaxation. Inhale gently through your nose, allowing the breath to fill your abdomen, then exhale deliberately through your mouth for twice the duration. This rhythmic cycle puts your body in a restful state, which slowly lowers your heart rate and blood pressure to help relax your muscles.
Mediation before sleep
Unwind with this quick 5-minute guided meditation before bedtime. Taking a moment to reflect on gratitude helps your body relax for a more peaceful sleep and also helps end your day on a calm note. For some people, this may seem like a waste of time. However, adding a relaxation activity before bed is a small change that may make a big difference in your overall sleep quality.
Box breathing relaxation technique
Learn the simple yet effective box breathing technique in this video, designed to reset your breath and restore calmness. Inhale as you ascend one side of the imaginary box, pause, and exhale on the descent. Experience a quick and accessible way to slow down your body and mind in moments of stress.
2:1 breathing technique
Explore this straightforward approach to enhance relaxation. Inhale gently through your nose, allowing the breath to fill your abdomen, then exhale deliberately through your mouth for twice the duration. This rhythmic cycle puts your body in a restful state, which slowly lowers your heart rate and blood pressure to help relax your muscles.
Mediation before sleep
Unwind with this quick 5-minute guided meditation before bedtime. Taking a moment to reflect on gratitude helps your body relax for a more peaceful sleep and also helps end your day on a calm note. For some people, this may seem like a waste of time. However, adding a relaxation activity before bed is a small change that may make a big difference in your overall sleep quality.
Box breathing relaxation technique
Learn the simple yet effective box breathing technique in this video, designed to reset your breath and restore calmness. Inhale as you ascend one side of the imaginary box, pause, and exhale on the descent. Experience a quick and accessible way to slow down your body and mind in moments of stress.
2:1 breathing technique
Explore this straightforward approach to enhance relaxation. Inhale gently through your nose, allowing the breath to fill your abdomen, then exhale deliberately through your mouth for twice the duration. This rhythmic cycle puts your body in a restful state, which slowly lowers your heart rate and blood pressure to help relax your muscles.
Mediation before sleep
Unwind with this quick 5-minute guided meditation before bedtime. Taking a moment to reflect on gratitude helps your body relax for a more peaceful sleep and also helps end your day on a calm note. For some people, this may seem like a waste of time. However, adding a relaxation activity before bed is a small change that may make a big difference in your overall sleep quality.
Reduce stress for prediabetes and diabetes
Learn how stress impacts your blood sugar
Low stress
- Stabilized blood sugar levels.
- Increased insulin sensitivity.
- Healthy lifestyle habits support blood sugar control.
- Good sleep habits contribute to stable blood sugar levels and overall well-being.
High stress
- Elevated cortisol levels increase blood sugar.
- Reduced insulin sensitivity.
- Unhealthy coping habits increase blood sugar fluctuations.
- Poor sleep quality disrupts blood sugar regulation.
Prolonged stress
- Chronic stress causes high cortisol levels, which causes sustained high blood sugar levels.
- Increased insulin resistance.
- Long-term permanent complications.
- Chronic sleep disturbances cause blood sugar highs and lows.
Our recommendations:
- Gratitude journal - Keep a gratitude journal. At the end of the day, write down three things that happened that day that you're grateful for.
- Evening unwind - Every night before bed, practice gentle stretching, yoga, or meditation. Follow along with a video or on your own.
- Breathing exercises - When you encounter a stressful situation, take a step back and practice deep breathing exercises to help calm your body and reduce stress and anxiety.
Our recommendations:
- Gratitude journal - Keep a gratitude journal. At the end of the day, write down three things that happened that day that you're grateful for.
- Evening unwind - Every night before bed, practice gentle stretching, yoga, or meditation. Follow along with a video or on your own.
- Breathing exercises - When you encounter a stressful situation, take a step back and practice deep breathing exercises to help calm your body and reduce stress and anxiety.
Kindness within: nurturing self-compassion
Talk to yourself like you would to someone you love
In the hustle and bustle of life, it’s easy to forget to extend kindness to ourselves. We often hold ourselves to high standards, criticize our mistakes, and neglect our own needs. However, adopting a mindset of self-compassion can have profound effects on our well-being, especially for those managing diabetes or prediabetes.
Action items:
- Acknowledge struggles: Recognize and accept the challenges of managing diabetes or prediabetes without judgment.
- Practice forgiveness: Let go of past mistakes and embrace self-forgiveness for slip-ups or setbacks.
- Cultivate positive self-talk: Replace self-criticism with compassionate and encouraging inner dialogue.
- Prioritize self-care: Dedicate time to activities that nourish your body and mind, promoting overall well-being.
- Seek support: Reach out to friends, family, or healthcare professionals for guidance and encouragement when needed.
Convenient mental health support
Online-based therapy services offer prompt, accessible support without insurance constraints. Platforms like BetterHelp and Talkspace provide convenient access to licensed therapists through messaging, video, or phone sessions, with cash-pay options. Additionally, online therapy platforms like 7 Cups and Therapy for Black Girls offer diverse, specialized services with reduced wait times and no insurance hassle, prioritizing individuals' mental well-being efficiently and effectively.
Learn about stress and diabetes
Explore our science-backed articles to learn more about stress and diabetes. Learn about ways to reduce stress, the link between stress and sleep, self-care for stress reduction, time management, positive thinking, and more!
Self-Care and Stress Reduction Why self-care can help you manage...
Time Management to Prevent Stress Learn how to manage your...
How Positive Thinking Impacts Your Stress Level Learn specific action...
Stress and Sleep: What’s the Link? Tips to reduce stress...
Tips for success
Dedicate time each day for activities that promote relaxation and well-being, such as meditation, exercise, or hobbies you enjoy.
Incorporate deep breathing exercises into your daily routine to help calm the mind and reduce stress levels.
Learn to say no to excessive demands on your time and energy, and prioritize tasks that align with your goals and values.
Nurture relationships with supportive friends and family members, and seek out social connections to combat feelings of isolation and loneliness.
Use time management techniques such as prioritizing tasks, creating a to-do list, setting realistic goals, and breaking tasks into smaller, manageable steps to reduce stress and increase productivity.
Stay present in the moment and cultivate awareness of your thoughts, feelings, and surroundings to promote a sense of calm and reduce anxiety.
Avoid perfectionism and set achievable goals for yourself, recognizing that it’s okay to make mistakes and learn from them. Don’t forget to be kind to yourself and give yourself grace.
Acknowledge and celebrate your successes, no matter how small, to boost self-confidence and maintain motivation on your journey to managing stress effectively.
Tips for success
- Dedicate time each day for activities that promote relaxation and well-being, such as meditation, exercise, or hobbies you enjoy.
- Incorporate deep breathing exercises into your daily routine to help calm the mind and reduce stress levels.
- Learn to say no to excessive demands on your time and energy, and prioritize tasks that align with your goals and values.
- Nurture relationships with supportive friends and family members, and seek out social connections to combat feelings of isolation and loneliness.
- Use time management techniques such as prioritizing tasks, creating a to-do list, setting realistic goals, and breaking tasks into smaller, manageable steps to reduce stress and increase productivity.
- Stay present in the moment and cultivate awareness of your thoughts, feelings, and surroundings to promote a sense of calm and reduce anxiety.
- Avoid perfectionism and set achievable goals for yourself, recognizing that it's okay to make mistakes and learn from them. Don't forget to be kind to yourself and give yourself grace.
- Acknowledge and celebrate your successes, no matter how small, to boost self-confidence and maintain motivation on your journey to managing stress effectively.
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Additional premium features
Explore our premium features
Members enjoy:
- Customized exercise program & app
- Forums & community support
- Events with challenges & prizes
- Physical therapy videos
- Manufacturers coupons & rebates
- Exclusive discounts on everyday products
- Quickly find low-carb options for 50+ of the most popular fast food and casual dining restaurants
- Adjust recipe serving sizes
- Favorite recipes & save recipe notes
- Create custom meal plans & grocery lists
