Let’s face it. Stress levels are high in today’s society. Bills, debt, work, family, and relationships are all mixing together and creating stress, not to mention the addition of a chronic illness for some folks. Unfortunately, the stress diabetes tends to bring with it can create a breeding ground for complications. Stress causes terrible complications for diabetes, including high blood pressure, uncontrolled blood sugar levels, and depressed immunity. Keeping stress low is not a matter of course but an extremely important cog in the wellness machine.

#1. Plan, Plan, Then Plan Some More

As a person with diabetes, living your life on the fly is not a good strategy. Between blood sugar readings, possible side effects of complications, and a very real need for consistent exercise and a healthy diet, spontaneity is no longer the word of the day.

Plan your meals, plan your snacks, plan your daily activities, your workday, your time spent at home—as much as possible, plan. Making a plan will give you a simple blueprint to work from and will take the stress off of food, exercise, and daily habits.

#2. Take Time to Evaluate Your Lifestyle

You will make lifestyle changes when you get your diagnosis. Some of those changes will work well, some will stumble, and some will need to be altered entirely. Take some time each month to evaluate and go over your lifestyle and identify any areas that are not working with your diagnosis.

Having diabetes is not about making a million changes all at once and sitting back while they work their magic. Diabetes affects everyone differently, and you are no exception. The exercise, diet, and medication that works for one person may not work for you.

#3. Practice Relaxation

Relaxation is not a static behavior, wherein you lie back on the couch, flip on the TV, and zone out. Relaxation requires you to check in with your body and listen to what it needs. Some days, relaxation might look like enjoying a small glass of wine and listening to some calming music. Other days, relaxation might look like making a plan to get everything done the next day.

Relaxation will look different for everyone. While watching a show may be genuinely relaxing for some, television can over stimulate and overwhelm others. Find a relaxation technique that truly puts your mind and body at ease.

#4. Learn to Say ‘No’

Finally, learn to say, “No.” Diabetes can be taxing. With blood sugar spikes and drops, some days feel too overwhelming just to get through, let alone tacking on countless additional responsibilities. If you are having a rough day, scale back a bit. Say “no” to some responsibilities you’ve taken on. You can say ‘no’ for one day, a month, or permanently.

Having diabetes requires you to treat yourself with care and consideration not common to men and women without a chronic condition. Keeping your stress levels low is of the utmost importance to keep your health in check.