Stress management

Stress management

In a state of fright or high emotions, our system gets itself immediately in auto-defense mode to be able to cope.

This reaction is due to the production of a hormone (ex.: adrenaline, cortisol), that rises reactions at the cellular and muscular level simultaneously, that leads to a oral medication effect.That explains why the level of glucose in the blood rises in stressful situations.

If you are feeling particularly tense, take your blood glucose level more often so that you can adjust your treatment. If necessary, find ways to reduce your state of tension.

To fight it or to control it, we must think of ourselves, go at our own pace and finding time to relax every day.
For example, take twenty minutes every day, time that belongs to you, to practice relaxation techniques or simply a relaxing activity. You absolutely need to get rid of all competition images, performance, productivity, and find personal ways to answer the need to center on yourself.

Here are a few more ideas that are worth trying:

  • Frequently indulging in small pleasures: take a bath, read a few pages of a funny book, take a walk in relaxing surroundings, etc.
  • Know your own limits: we must admit to ourselves that perfection does not exist; stop trying to do everything and remind yourself of the resources and time you have.
  • Try not to change too many things all at once. Wanting to change our habits or attitude all at the same time creates stress. The advice is to choose one thing you want to work on and prioritize your efforts. Center your energies on it and reward yourself for the efforts given to reach your goal.
  • Maintain balance between your work and leisure time. Do not let work invade your life. You must take time to relax or for a hobby that will bring you relaxation.Some people “find calm after the storm”, by knitting and others by listening to music or practicing their favorite sport.
  • Free time is often overlooked; their values and importance under-estimated. To get back in touch with one’s inner self, we must relax. There are a few techniques: meditation, yoga, visualization, etc. The most important thing is to find an activity that is compatible to your temperament and life style.
  • To rest and get enough sleep and having good sleeping habits are essential. The required hours to feel rested vary from one person to another. Listen to your own needs! If you feel tired when you wake up, it can be beneficial to increase the hours of sleep and keep a certain balance between your activity time and resting time. Allow yourself time to decompress between work and sleep. If not the hours of sleep are not as refreshing.


Bien s’alimenter

Stress will eat up your vitamins and mineral salts, and to be able to resist more efficiently and to make up for this deficiency, you need to keep a well balance diet.

  • Tobacco, alcohol
  • Concentrated sugars, chocolate
  • Tea, coffee
  • Quantities of salt



A physical activity adapted to your likings, to your lifestyle and practiced on regular basis, will help relieve tension. This will also help in solving problems in a calmer fashion. Also, exercising is a good way to reduce your glucose and cholesterol levels.


Control irrational thoughts

The perception that we have of ourselves and of the reality is greatly responsible for unpleasant emotions. A way to examine our thoughts is by asking ourselves questions. It is one way to correct them when they are unfounded or at least have doubts of their truthfulness.

For example: What proof do I have that this thought is true? What can I rely on to think like that? What proof do I have?

Taking a step back on an event, to leave a bad situation alone for a while, helps get a better grip on it. That does not mean to run away from it, but just to allow us time before acting on it. By stepping back, we can see things from another angle. Have a support system. Be with people you love, on a regular basis.

Even if we cannot get rid of life’s stress, we can be conscious of our excessive behavior and try to correct it. In that case to have a good sense of ourselves is fundamental. It is important to take time to look at the way we live and to modify what does not work and at the same time being careful not to create frustrations or pressures.

Contrôle du stress

En état de frayeur ou de vive émotion, etc., l’organisme se met en état de défense immédiate pour pouvoir ensuite s’adapter. Cela lui est permis par la production d’hormones (ex: adrénaline, cortisol) qui suscitent simultanément un certain nombre de réactions au niveau cellulaire et musculaire entraînant un effet hyperglycémiant. Cela explique les élévations du taux de glucose sanguin lors de situations de stress.

Si vous vous sentez particulièrement tendu(e), faites plus souvent des glycémies capillaires afin d’ajuster votre traitement si nécessaire et utilisez des moyens pour diminuer cet état de tension; votre diabète ne s’en portera que mieux et vous aussi.

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