Diabetes PreventionLearning to Manage StressMonth 3; Class 1

The “Good Old Days”

Top 10 Daily HasslesA survey of middle-aged adults:

1. Concerns about weight

2. Health of a family member

3. Rising prices

4. Home maintenance

5. Too many things to do

6. Misplacing or losing things

7. Yard work or outside home maintenance

8. Property, investments, or taxes

9. Crime

10. Physical appearance

What’s Your Score on the Stress Test?Think of what has happened to you in the past year;

Jot down the point values for events that apply to you and then add up your score.

Stress Score Total for the

Year

Chance that you will feel the

impact of stress with physical

symptoms

Less than 150

Unlikely

150-199 37%

200-299 51%

Over 300 90%

Signs of StressPhysical SignsBack pain

Chest pain

Constipation

Diarrhea

Headaches

Indigestion

Muscle tension

Racing heart

Shortness of breath

Changes in blood sugar

If these symptoms are sudden or severe, or if they persist, contact your doctor.

Signs of StressPsychological Signs

Anxiety

Trouble thinking clearly

Forgetfulness

Frustration

Trouble Making Decisions

Sleeping poorly

Short temper

Nervousness

Some of these signs are similar to signs of hypoglycemia. Diabetics on medications need to check for low blood sugar if they experience any of these.

Coping Strategies

Problem-Focused Coping Going to the source of

a problem to fix it

Emotion-Focused Coping Learning to live with

the stress by changing the way you respond to it

Stress Management

Get organized

Set goals

Banish bad thoughts

Keep a journal

Take care of the basics

Stress Management

Take care of your health

Exercise

Learn how to relax

Get rid of or avoid stress

Join a support group

Have fun!

Stressful Situation Activity

Bill and his wife Penny are excited. Christmas is just a week away and they are planning to drive to Vermont to spend the holidays with their daughter and her family...

Relaxation TechniquesBreathing Exercises

Sit

Uncross legs and arms

Take a deep breath Exhale as much as

you can

Breathe in and out Relax when you

exhale

Relaxation Technique:Progressive Muscle RelaxationComfortable chair

Feet flat

Hands resting on legs

Begin at your feet and move toward your head Tense 7 seconds; Rest 20 Inhale as you tense, exhale

as you relax

Visualize a peaceful, calm place using all five

senses