5 Tips If You are Feeling Anxious and Depressed During the Holidays with Diabetes.

These activities can interfere with your blood sugar control. Sugar and fast food can spike your blood sugar. Alcohol can lower blood sugar. Changes in blood sugar like this can make anxiety and depression worse. It then becomes a vicious cycle.

People who have diabetes are 20% more likely to have anxiety. With anxiety, there are a lot of hormonal changes and these can impact insulin levels. Cortisol and other hormones impact how you feel and your blood sugar levels. These situations causing anxiety and or depression need to be managed in a way that's going to help you feel better and take better care of yourself. Here are five things that you can do.

First: Breathe. This is something you can do anytime and anywhere. Find a place where you can sit quietly. Close your eyes if this feels comfortable. Focus your attention on your breath. Simply breathe normally. Your mind will likely run all over the place, thinking of a million things. That’s okay. Just notice this and remind yourself to bring your attention back to your breath without judgement. You might try “box” breathing – breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts and hold for 4 counts. Do 2 – 3 rounds of this then return to regular breathing.

There are two benefits to this practice. When you are anxious, it is usually about something from the past or future. Nothing can be done in either of these states. Focusing on your breath will bring you into the present moment. If there is action to be taken, you can take it. If not, then relax and allow any anxiety you might be feeling to drop.

Two: Connect with a friend. Somebody you feel comfortable talking to about how you feel. Let them know their job is not to fix you or to give you direction or guidance. Their job is to listen only. Many times, all we have to do is get our thoughts out of our mind, talk about them and things can calm down a bit.

Three: Do something you love: read a book, go out in nature, do a puzzle, anything that's going to get you out of your head so that you can stop the swirling thoughts and relax. These activities can give your mind a rest. You'll be surprised how much clearer and calmer you can be.

Four: Avoid alcohol. It is a depressant. If you're already depressed and you take alcohol, it's going to make things worse. Limit or avoid caffeine. Caffeine can make you anxious and make your anxiety worse. Limiting or avoiding these, when you're in the throes of anxiety and depression, will help.

Fifth, check your blood sugar. When your blood sugar is high or low, it can contribute to feelings of anxiety and depression. Getting your blood sugar back into control will help you feel better.

Finally, I encourage you to eat well, drink plenty of water, go for a walk and get good sleep. If you need more help with anxiety and depression, find a professional to help guide you through these issues.

Dr Elaine

Download my free 30 Day Guide to Manage or Reverse Type 2 Diabetes 

This information is for educational purposes only and is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your healthcare provider for advice about a specific medical condition.

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