Managing Stress andEmotional Well-Being

Discussion Topics

• Coping with emotions• Managing stress

Common Emotions• A person who has just learned that he or she has

diabetes may have a range of emotions (worry, fear, sadness, anger, denial) and can feel overwhelmed.

• At times, managing diabetes can be difficult and individuals may have a health setback. When this happens, people may feel angry or depressed.

• Changes in blood sugar can affect mood and cause irritability.

• Other issues like family, financial, or work problems can also cause strong emotions.

Challenges

• Emotions such as fear, anxiety, grief and anger are normal, but they can be challenges to making healthy lifestyle changes and managing diabetes.

• Expressing these emotions is a healthy step toward dealing with them so that you can move on to a positive course of action.

Coping With Emotions

• Coping is how a person deals with their emotions when facing a challenge.

• Positive coping strategies can help a person deal with emotions in a way that helps manage the situation while taking care of their health.

Coping With Emotions

• People can develop healthy coping strategies by adjusting how they think, feel and act.

• Family members can provide support.

Healthy Coping StrategiesFinding healthy ways to cope with the emotional aspects of diabetes means• Considering how your thoughts impact your

emotions.• Thinking about what is causing you to feel the

way you do.• Planning healthy coping strategies to deal with

emotions.

Healthy Coping StrategiesIdeas for healthy coping• Find specific healthy actions you can take. • Try your healthy coping strategies and keep track of

how well they work.• Note strategies that work well, and think about how you

might use them in other situations.• Think about strategies that did not work so well and

what you could do differently for better results.

Healthy Coping Strategy Examples• Attending a support group.• Talking with family members or friends.• Asking for help.• Taking control of the current challenge or problem.• Finding a positive outlet such as physical activity, a

craft, or a club. • Meditating and or praying.• Keeping a journal or diary.

Depression• People with diabetes are twice as likely to

have depression as people without diabetes.• Depression is a serious issue because it can

make it harder to stick with diabetes management routines, which could lead to complications.

• Poor blood sugar management, medications and other physical problems can lead to symptoms of depression.

Signs of Depression• Feelings of helplessness. • Feelings of hopelessness.• Loss of interest in daily activities.• Appetite or weight changes.• Sleep changes.• Anger or irritability.• Loss of energy or interest in things you

enjoy.• Self-hatred.• Reckless behavior.

Managing Stress

• Stress is a physical or mental reaction to an event or experience.

• Stress is a normal part of life.• Stress can make it harder to think clearly,

make decisions and deal with things.• Learning to identify the signs of stress is part

of the process of learning to manage stress.

Managing Stress

• Some people experience stress as a feeling (for example, anger, frustration, panic, overwhelming sadness).

• Other people have a physical reaction (for example, sweating, skin breakouts, clenched teeth, racing heart).

• Many people may have both ─ for example, overwhelming sadness that leads to crying.

Healthy Stress ManagementHealthy things that you can do to deal with stress include • Being physically active.• Writing in a diary or journal.• Talking with others in a support group.• Sharing your emotions with your family.• Praying and or meditating.

Healthy Stress Management

People can manage stress by • Removing or reducing the source

of stress.• Changing how they respond

to stress.• Talking with a friend or family member. • Talking with a mental health counselor.

What You Can Do

Follow these steps when you start to feel overwhelmed or out of control of your emotions• Stop before you say or do anything.• Breathe. Take a few deep breaths, meditate,

pray, sit quietly, or count to five.• Think about how the way you react will affect

your health and the people around you.

Control Your Diabetes Every Day• Manage your diabetes ABCs (A1C, blood

pressure, cholesterol, and stop smoking).• Take your medicines.• Eat a healthy diet and be more physically active. • Use healthy coping and stress management

strategies.• Learn about managing your diabetes by visiting

www.cdc.gov/diabetes/ndep.

Learning About Diabetes

Learn How to Manage Your Diabetes

Ask your doctor for a referral to a diabetes self-management education program recognized or accredited by the American Diabetes Association or the American Association of Diabetes Educators.

For more information, call 1-800-CDC-INFO (1-800-232-4636)TTY 1-888-232-6348, or visit www.cdc.gov/info To order resources, visit www.cdc.gov/diabetes/ndep

www.diabetesatwork.org