Managing Type 2 Diabetes can often feel like juggling too many balls at once—diet, exercise, blood sugar readings, and life’s general chaos. I learned the hard way that stress can be one of the biggest saboteurs of blood sugar control. What’s worse, stress is everywhere. Whether it’s a tough day at work, worrying about family, or even just trying to stick to a meal plan, it’s always lurking.
For a long time, I thought stress was something I had to just “get through.” That was until I started noticing how it affected my numbers. My blood sugar would spike even when I’d eaten all the right things and gone for my daily walk. That’s when I realised something had to change.
Enter mindfulness.
What is Mindfulness?
Mindfulness is simply the act of being present—really present—in the moment. It’s about observing your thoughts and feelings without judgement, and focusing on what’s happening now, rather than worrying about the past or the future.
When I first heard about it, I thought it sounded a bit airy-fairy. I couldn’t imagine sitting cross-legged on a cushion, meditating, while life was flying at 100mph. But then I started small, and I began to see the difference it made—not just to my stress levels, but to my blood sugar as well.
How I Started with Mindfulness
I began with just five minutes a day. That’s it. I found a quiet spot, closed my eyes, and focused on my breathing. In through the nose, out through the mouth. It was harder than I thought it would be! My mind kept racing—about work, about my next meal, about that email I forgot to send. But I learned to gently bring my focus back to my breath every time it wandered.
Eventually, those five minutes became my little sanctuary. A moment where I could just be. If it helps starts with some music though for me it helped instrumental music only no vocals.
The Impact on My Blood Sugar
The most surprising thing was how quickly I started seeing the benefits. On days when I practiced mindfulness, my blood sugar readings were noticeably steadier. The spikes I’d been getting during stressful moments started to level out.
And it’s not just me—there’s science behind it. Stress hormones like cortisol can cause blood sugar levels to rise, even if you’re doing everything else right. Mindfulness helps to lower cortisol levels, which means your body can function the way it’s meant to.
My Favourite Mindfulness Practices
If you’re curious about trying mindfulness, here are a few things to try:
- Breathing Exercises
This is the simplest and quickest way to calm your mind. I often use the “4-7-8” technique: breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. - Mindful Eating
Instead of wolfing down meals, I’ve started eating mindfully—really savouring each bite, noticing the flavours and textures. You can also record what you eaten in an app like myFitness Pal. - Guided Meditations
Apps like Headspace and Calm have been lifesavers for me. They offer short, guided meditations that are perfect for beginners. - Mindful Walks
When I go for my daily walk, I try to pay attention to the sounds around me, the feel of the ground under my feet, and the rhythm of my steps. It’s a great way to combine exercise with mindfulness. Granted I am also keeping an eye on the crazy dog Zena but it still works wonders.
Final Thoughts
Mindfulness isn’t a magic cure, but it’s been an incredible tool in my diabetes toolkit. It helps me stay grounded, reduces my stress, and keeps my blood sugar more stable. And the best part? It’s free, and you can do it anywhere.
If you’re feeling overwhelmed, I encourage you to give it a try. Start small, be patient with yourself, and see how it fits into your life. You might be surprised at the difference it can make.