{"id":4012,"date":"2024-04-11T16:20:36","date_gmt":"2024-04-11T05:20:36","guid":{"rendered":"https:\/\/lifeprogram.org.au\/?p=4012"},"modified":"2025-06-03T16:18:54","modified_gmt":"2025-06-03T05:18:54","slug":"stress-reduction-techniques-diabetes-prevention","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/stress-reduction-techniques-diabetes-prevention\/","title":{"rendered":"Stress reduction techniques for diabetes prevention"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">When pressure hits, stress can kick in, impacting both mind and body. Stress affects almost all of us, and how we handle it can affect our overall health. Recent findings reveal that it can increase the risk of developing type 2 diabetes. This article explores the connection between stress and this serious health condition, as well as offering strategies to help prevent type 2 diabetes through stress reduction techniques.<\/span><\/p>\n<h2><strong>Understanding diabetes<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u2018Diabetes\u2019 is a general term for a number of conditions caused by the body\u2019s inability to regulate how much glucose is in the blood. This happens either because the body is not producing enough insulin (the hormone that controls blood glucose levels) or because it is unable to use insulin effectively.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are three main types of diabetes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">type 1, where the pancreas doesn\u2019t produce any insulin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">type 2, where the pancreas doesn\u2019t produce enough insulin and\/or the insulin doesn\u2019t work well<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gestational diabetes, where diabetes develops during pregnancy.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In Australia, 85\u201390% of people with diabetes have type 2 diabetes. The primary risk factors for type 2 diabetes include living with pre-diabetes, being at an unhealthy weight, family history and ethnicity (a full list of risk factors can be found <\/span><a href=\"https:\/\/www.diabetesaustralia.com.au\/about-diabetes\/type-2-diabetes\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It now seems that stress can be added to that list.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<h2><strong>Stress and its impact on health<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Stress is any situation that causes physical, emotional or psychological strain. The different types of stress can be categorised as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acute stress \u2013 this is short lived and occurs in response to a specific event or situation, such as a job interview or an exam.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chronic stress \u2013 chronic stress persists over an extended period and results from ongoing challenges such as work-related pressures, financial difficulties or health issues.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Episodic acute stress \u2013 this is short-term stress that recurs frequently. It is associated with events such as the bereavement process and dysfunctional relationships.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chronic stress especially can have significant negative effects on both physical and emotional health.\u00a0<\/span><\/p>\n<h3><strong>Physical effects of chronic stress<\/strong><\/h3>\n<p><strong>Chronic stress can lead to:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">high blood pressure and an increased risk of heart attacks and strokes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">impaired insulin effectiveness, potentially leading to insulin resistance (where the body does not respond effectively to the hormone, resulting in too much glucose circulating in the blood), pre-diabetes and type 2 diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gastrointestinal problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chronic muscle tension, resulting in neck or jaw pain.<\/span><\/li>\n<\/ul>\n<h3><strong>Emotional effects of chronic stress<\/strong><\/h3>\n<p><strong>Chronic stress can lead to:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">anxiety, irritability and mood swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">depression\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">disrupted sleep patterns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">cognitive impairment, which may affect memory, concentration and decision making.<\/span><\/li>\n<\/ul>\n<h5><strong>The link between stress and type 2 diabetes<\/strong><\/h5>\n<p><span style=\"font-weight: 400;\">In stressful situations, our body&#8217;s &#8216;fight or flight&#8217; response kicks in through the sympathetic nervous system. This triggers the release of stress hormones such as cortisol and adrenaline into the bloodstream for energy. These hormones prompt the pancreas to release glucagon, which converts stored glycogen into glucose for fuel. Insulin levels drop due to stress, causing more glucose in the bloodstream and potentially leading to insulin resistance. Chronic stress can also increase diabetes risk by influencing lifestyle choices such as excessive alcohol consumption, unhealthy eating habits and lack of physical activity.<\/span><\/p>\n<h2><strong>Stress reduction techniques: an overview<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Stress is inevitable, and how you respond to it significantly shapes its impact on your life. Using <\/span><a href=\"about:blank\"><span style=\"font-weight: 400;\">stress reduction techniques<\/span><\/a><span style=\"font-weight: 400;\"> can be very helpful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Holistic stress management focuses on aligning the mind, body and spirit through various practices like lifestyle changes in nutrition, exercise and sleep. It includes mindfulness, meditation, yoga and complementary therapies. Cognitive techniques challenge negative thoughts with positive self-talk while social connections and journal writing aid in emotional well-being. Integrating multiple stress-reduction techniques can amplify their effectiveness, and it can be helpful to create a personalised stress-reduction plan that incorporates a combination of strategies based on your unique needs and preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re dealing with stress and feel that professional support would be beneficial, consult your GP for a diagnosis and personalised management plan.<\/span><\/p>\n<h3><b><\/b><strong>Physical activity as a stress reducer<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise can trigger the release of dopamine and serotonin, which help improve your mood. It can also play a key role in the prevention of type 2 diabetes. Regular exercise causes your muscles to use more glucose, which helps in the management of blood glucose levels. It can also lower cholesterol and blood pressure, and improve heart and blood vessel health. Other potential benefits of exercise include helping to maintain or achieve a healthy body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more information on physical activity and exercise, including details on the Australian guidelines and tips for incorporating exercise into your lifestyle, visit the <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> program blog <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/effectivewaystomanageprediabetesthroughdietandexercise\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>Mindfulness and meditation<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">When we\u2019re mindful, we are fully present in the moment, paying attention to what is happening right now. This can help us to stop thinking about the past and worrying about the future.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practising mindfulness, meditation and yoga can help reduce stress and promote a sense of calm. For more information on mindfulness and meditation, including tips for getting started, see <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/reduce-your-stress-with-mindfulness\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>Dietary strategies for stress reduction\u00a0<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy eating also plays a part in managing stress. Eating a balanced diet that is rich in fruits, vegetables, lean proteins and whole grains can help you feel better physically and emotionally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For information on what a nutritious diet consists of and how healthy eating can fight stress, see <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/effectivewaystomanageprediabetesthroughdietandexercise\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.healthdirect.gov.au\/food-drink-and-mental-health\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>Sleep and stress reduction<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">High-quality sleep is key for stress management. It helps to regulate cortisol and enables us to recover from daily stressors. During deep sleep, the brain processes emotions. Good sleep also enhances cognitive function, which helps with problem solving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Poor-quality sleep can be improved by sleep hygiene practices (habits that help you get a good sleep).<\/span><\/p>\n<p><strong>These include:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">maintaining a consistent sleep schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">having a relaxing bedtime routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">keeping your bedroom comfortable and dark<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">limiting caffeine and screen time before bed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For more information on sleep hygiene see <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/the-connection-between-sleep-and-type-2-diabetes-prevention\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><strong>Social support and connection<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Social support and connection are essential for stress reduction and promoting overall well-being. The term \u2018social isolation\u2019 refers to having insufficient social relationships or roles, while loneliness is a feeling of lacking connection to others. Research indicates that the risk of premature death associated with social isolation and loneliness is similar to that of well-known risk factors like obesity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Social support is linked to better physical and mental health. Being in touch with friends, family and community can combat stress related to loneliness.<\/span><\/p>\n<h3><strong>Professional help and stress management<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Seeking professional help is crucial for managing chronic stress effectively. Professionals such as counsellors, psychologists and social workers can help identify causes of stress and develop strategies for its management.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These strategies may include combinations of the following treatments:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dialectical behaviour therapy (DBT) \u2013 teaches behavioural skills to manage stress, emotions and develop positive relationships.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interpersonal therapy \u2013 helps individuals deal with people and challenging situations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mindfulness-based cognitive therapy (MBCT) \u2013 integrates mindfulness with CBT (cognitive-behavioural therapy) principles that investigate the links between thoughts, emotions and behaviours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Somatic psychotherapy \u2013 recognising the interconnectedness of mind and body, it focuses on the physical experiences, sensations and movements of an individual as a means to tackle emotional challenges.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Psychodynamic therapy \u2013 identifies the internal conflicts that may trigger anxiety.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Stress and diabetes are linked. Stress can cause blood glucose levels to rise and lead to unhealthy behaviours, which can lead to the development of diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, treatment and support is available for both stress and diabetes.<\/span><\/p>\n<h2><strong>How the <i><em>Life!<\/em><\/i> program can help you\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em> <\/span><\/i><span style=\"font-weight: 400;\">program offers a variety of tools that can help prevent or delay the onset of type 2 diabetes.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. You can choose from a group course or the Telephone Health Coaching service. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Our experienced health professionals will help you make small changes to your lifestyle so that you can achieve your health goals and reduce your risk of type 2 diabetes, heart disease and stroke.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is funded by the Victorian government and managed by Diabetes Victoria. You can check your eligibility for the program <\/span><a href=\"https:\/\/lifeprogram.org.au\/learn-about-life\/#am-i-eligible\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a class=\"button teal\" href=\"#health-check\">Take the health check<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When pressure hits, stress can kick in, impacting both mind and body. Stress affects almost all of us, and how we handle it can affect our overall health. Recent findings reveal that it can increase the risk of developing type 2 diabetes. This article explores the connection between stress and this serious health condition, as well as offering strategies to&#8230;<\/p>\n","protected":false},"author":9,"featured_media":4013,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-4012","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/4012","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=4012"}],"version-history":[{"count":3,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/4012\/revisions"}],"predecessor-version":[{"id":4739,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/4012\/revisions\/4739"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/4013"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=4012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=4012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=4012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}