Stressed out? Tense-and-release relaxation can help you cope
Everyone has stress in his or her life. Too much stress can cause your blood glucose to go up.
When under stress, some people may not eat properly. Some might forget to exercise. Others don't check their blood glucose levels.
If you're stuck in a stressful situation, try this tense-and-release relaxation exercise. It may help things look clearer in a few minutes.
- Find a comfortable position, arranging pillows to support your head and legs.
- Keep all your joints flexed and supported.
- Do not rest one body part on another.
- Take a deep breath and relax.
- Contract the muscles of your forehead. Release.
- Focus your eyes. Release.
- Clench your teeth. Release.
- Contract your jaw. Release.
- Draw your shoulders up toward your ears. Release.
- Make fists and straighten your elbows. Release.
- Take a deep breath, expand your chest, and hold. Release.
- Tighten your abdominal muscles. Release.
- Squeeze your buttocks together. Release.
- Tighten your pelvic floor muscles. Release.
- Tighten your thighs. Release.
- Tighten your calves. Release.
- Point your toes toward your nose. Release.
- Contract everything. Release.
- Let your entire body relax.
- Breathe rhythmically and deeply.
- Rest this way for a few minutes.
- Rise slowly and gently.
For more ideas on how to handle stress, talk to your doctor, nurse or another member of your diabetes care team.
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A good massage is good for diabetes
Source: Allina Health System Press, Basic Skills for Living with Diabetes, dia-ahc-90196 (10/05)
First published: 10/16/2006
Last updated: 10/25/2006
Reviewed by: Mary Frederick, RN, diabetes program manager, Allina Medical Clinic; Paul Kleeberg, MD, medical director, Allina.com
Dialog: Living with Diabetes comes courtesy of allinahealth.org. Part of Allina
Health, the website offers reliable health and
wellness resources, especially for people who live in Minnesota and western Wisconsin.
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