Nowadays, no one can blame you for feeling anxious. Turning on the news will do that to you. But having a chronic illness can also cause anxiety. According to the CDC, people with diabetes are 20% more likely than those without diabetes to have anxiety. Symptoms of anxiety can include feeling tense, difficulty concentrating and sleeping, heart palpitations, rapid breathing, and worrying, to name a few.
Fear of Hypoglycemia
One of the main reasons for feeling anxious when you have diabetes is the fear of hypoglycemia, or low blood sugar.
Indeed, fear is not always a bad thing because it makes us aware and helps us prepare. For example, if you fear going low, you will check your blood sugar levels, adjust your insulin, not skip meals, etc. However, some people may keep their blood glucose levels high or over-treat low blood glucose to avoid going low. They may also avoid physical activities for fear of going low. If you feel this applies to you, be sure to discuss it with your doctor or endocrinologist.
Maintaining Blood Sugar Levels
As I always state, managing your blood sugar levels will always be the first thing you can do to be healthier, and this includes mental health.
According to WebMD, your body will try to reverse low blood sugar by pumping adrenaline, which is the “fight or flight” hormone, telling the liver to make glucose. Adrenaline will also make your heart race and feel anxious. Your body will also put out cortisol, which is the hormone that helps the body manage stress. While they try to fight low blood sugar and fear, adrenaline and cortisol can also contribute to physical symptoms of anxiety. Therefore, maintaining normal blood sugar ranges can help keep anxiety away (https://www.webmd.com/diabetes/low-blood-sugar-anxiety-link).
Natural Treatments
Many natural remedies may help you ease anxiety. While they probably won’t eliminate anxiety, they can help you manage symptoms. You can also use them together, such as:
- Relaxing (listening to music, taking a bath, getting a massage, etc.)
- Journaling to express your thoughts and emotions
- Exercising
- Avoiding or limiting stimulants such as caffeine, alcohol, cigarettes, and drugs
- Praying or meditating
- Getting enough sleep
- Breathing deeply
- Using aromatherapy: sniffing calming scents, such as lavender
- Petting an animal
- Observing fish. Do you ever wonder why many doctor and dentist offices have fish? Studies show watching fish decreases stress, elevates mood, and increases relaxation
- Watching a funny movie
- Engaging in a hobby you enjoy
- Sunbathing: sunlight releases serotonin, the “feel good hormone.” Being in nature also helps your mental well-being
- Interacting with friends and family
- Humming, chanting, or singing to stimulate the vagus nerve (the main nerve of your parasympathetic nervous system) which will calm your brain
- Limiting screen time: smartphone addiction or abstinence can cause anxiety when separated from your phone for too long
Apps for Anxiety
There are many apps to reduce anxiety. This article lists 10 free ones: https://www.gundersenhealth.org/health-wellness/mental-health-relationships/feeling-anxious-10-free-apps-to-help-you-cope.
Keep a Clutter-Free Environment
Keep a clutter-free environment, whether at work, school, or home. Clutter can be an emotional trigger that can lead to stress and anxiety (https://www.newsbreak.com/share/3656879153220-why-clutter-leads-to-anxiety-and-stress?s=a4&share_destination_id=MTg4NzM2NTkzLTE3MzA0MTUyMTgzNzM=&pd=0Clv0bU3&hl=en_US&send_time=1730415218&actBtn=bottomBar&_f=app_share&trans_data=%7B%22platform%22%3A1%2C%22cv%22%3A%2224.43.1%22%2C%22languages%22%3A%22en%22%7D&sep=ns_foryou_recall_exp_24q4-v6%2Cns_local_strategy_24q4_exp-v14%2Cns_foryou_model_exp_24q4-v9%2Cns_foryou_blend_exp_24q4-v1%2Cns_pushv1-v6%2Cns_foryou_rank_exp_24q4-v7)
The 333 Rule
You can also use the 333 Rule to ease anxiety. First, identify 3 objects. Second, identify 3 sounds. Last, move 3 body parts. This will help you focus and cope with anxiety.
Oprah’s Life Coach
Oprah’s life coach, Martha Beck, who is also Harvard-trained and the author of “Beyond Anxiety: Curiosity, Creativity, and Finding Your Life’s Purpose,” uses self-talk and creativity to ease anxiety. Read more about her approach here: https://www.newsbreak.com/share/3746474859136-constantly-anxious-ease-your-mind-by-asking-yourself-this-one-question?s=a4&share_destination_id=MTg4NzM2NTkzLTE3MzYyNjg5NTY2MDc=&pd=0Clv0bU3&hl=en_US&send_time=1736268956&actBtn=bottomBar&_f=app_share&trans_data=%7B%22platform%22%3A1%2C%22cv%22%3A%2225.1.1%22%2C%22languages%22%3A%22en%22%7D&sep=ns_foryou_recall_exp_25q1-control%2Cns_push_exp_rt_bucketv12-v9%2Cns_foryou_blend_exp_25q1-v7%2Cns_foryou_rank_exp_25q1-v9%2Cns_foryou_model_exp_25q1-v5
Gratitude and Positive Thinking
Scientific research shows that the brain cannot respond to anxiety and gratitude at the same time. Use this to your advantage by listing things you are thankful for or keeping a gratitude journal. This can help alleviate anxiety, as the brain cannot process both emotions at the same time.
Dr. Daniel Amen, a double board-certified psychiatrist, recommends everyone start the day by saying, out loud, “Today is going to be a great day.”
Avoiding Foods that Trigger Anxiety
According to a nutritional psychiatrist, some foods trigger anxiety, such as processed foods, sugar, industrial oils, alcohol, and coffee (https://www.mindbodygreen.com/articles/avoid-these-5-foods-to-reduce-anxiety-symptoms).
Supplements and Herbal Remedies
There are supplements and herbal remedies that may help reduce anxiety, but check with your doctor before starting them, especially if you are on medication.
Research shows many people with anxiety have low levels of B12 and B6. Ashwagandha may also help anxiety, and sipping chamomile tea can reduce anxiety because the flavonoids calm the central nervous system.
However, be aware that B vitamins can interfere with some medications and cause stomach issues and sunlight sensitivity when consumed in large amounts. Ashwagandha may also cause stomach issues, and those with liver problems should avoid it.
When to Get Professional Help
I don’t mean to downplay anxiety by advising you to just breathe or think positively. While they may help, I realize some diabetics have severe anxiety.
Your anxiety may be so bad that you need medication or a therapist. Signs that you may need professional help include:
- Severe and constant anxiety
- Interfering with everyday activities, such as attending work or school
- Interfering with relationships
- Physical symptoms such as chest pain or trouble breathing
- No longer enjoying activities you used to
- Feeling suicidal
It is important to talk to your doctor and get help if you experience any of these symptoms.
Conclusion
Feeling anxious occasionally is a part of life, but having diabetes may make it worse. However, there are many natural remedies that may help. Talk to your doctor if you feel you have a fear of hypoglycemia or need professional help.
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Disclaimer
Please remember this is not medical advice or intended to replace the advice of your doctor. This is my experience with the natural supplements that have helped me manage my diabetes. They are not intended to cure any disease. Please do not self-diagnose. Always check with your healthcare provider before trying new treatments.
Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.
I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.