Sara’s doctor tells her she’s at risk for type 2 diabetes. He urges her to lose weight by eating less and getting more active.
Sara sighs. To her, taking care of herself is just one more thing to do.
How Stress affects you
We understand that it can be stressful even to participate in this program and to think about all the lifestyle changes you may need to make. Changing behavior and asking your family to make changes to help you can also create stress.
Make unhealthy choices about your food & beverages
Slack off on fitness goals
Spend too much time watching TV or using the computer
Drink alcohol- that may be high in calories and decreases your judgement which can lead to overeating
Put off doing the things you need to do
Rush around without getting much done
Sleep too little, too much, or both
Work too much
Evidence shows that stress changes your body chemistry in a way that adds to your risk for diabetes. Therefore, knowing what situations make you feel stressed and planning accordingly to cope with them is important. Managing stress can help you make better choices for preventing or delaying type 2 diabetes.
Ways to Prevent Stress
Take charge of your time
– Get organized.
Reach out to people for support.
– Plan how to handle them or to work around them.
Be physically active. Physical activity is a great stress reducer.
Keep things in perspective. Remember your purpose.
– Remember why you joined this program.
Use problem solving techniques
– Think of all your options.
– Pick one option to try.
– Make an action plan.
– Try the plan. See how it goes.
An Ounce of Prevention . . .
The old saying “An ounce of prevention is worth a pound of cure” is certainly true when it comes to stress. It’s best to avoid stress whenever we can. However, if we cannot avoid stress, there are ways to manage it.
Ways to Reduce Stress
Set small, doable goals.
Make a to-do list
Know what situations make you feel stressed. Plan how to cope with them.
Use notes, calendars, timers— whatever works for you.
Keep your things tidy and in order
Clutter can be unsettling.
Just say "no"
Learn how to say no to things you don’t really want or need to do.
Ask for help
Feel free to ask your friends and family for help. They care about you and want the best for you. And you can help them another time.
Get enough sleep
– Shoot for 8 hours per night.
Take care of your body and mind.
– That way, you’ll be more prepared to tackle stressful situations.
– Make time to do something you enjoy. Go for a walk with a friend, read a book, or watch a movie … whatever makes you happy.
Ways to Relax
Relax your muscles
Healthy Ways to Cope with Stress
Count to 20 in your head
Give yourself a pep talk
Take a breather
Talk about your feelings
Cut back on caffeine
Doing something fun
Create A Positive Action Plan
Stress can interfere with the work you have done in this program.
Using the tools and skills discussed in this session, practice preventing and avoiding stress so you can stay focused on your goals.