Tag Archives: cycle

Self-Harm Awareness Month

Self-Harm Awareness Month

It’s Self-Harm Awareness Month, and self-harm is when someone hurts themselves on purpose. Cutting is common, but it’s not the only kind of self-harm. Some people burn themselves, pull out hair, or pick at wounds.

Self-harm itself isn’t a mental illness, and it’s not the same as trying to commit suicide, but it can be a sign of a lack of coping skills, borderline personality disorder, depression, eating disorders, anxiety, or PTSD.

Understanding Self-Harm

 

Self-harm usually starts during a person’s teenage or young adult years, and it’s usually a result of coping with trauma, neglect, or abuse.

When Self-Harm Starts

 

Wanting to hurt yourself can be the result of rage, not knowing how to handle emotions, wanting to trigger endorphins, or simply the desire to feel something “real” instead of emotional numbness.

Why Self-Harm Happens

 

Self-harm can cause shame, both from the act of hurting yourself and from the scars that are left behind. This can lead to a dangerous cycle where self-harm causes feelings that can lead to more self-harm. 

Self-Harm and Shame

 

Getting help from a psychiatrist is a key part of treating the underlying issues that cause self-harm. Sometimes, a prescription like an antidepressant will be part of this treatment plan too.

Treating Self-Harm

 

If you suspect a loved one is self-harming, talk to them about how they’re doing and be prepared to hear the answer, even if it’s something that will hurt to hear. Reassure them that you care and offer to help them find treatment.

Help with Self-Harm
Getting Sleep with Diabetes

Getting Enough Sleep with Diabetes

The Effects of Not Getting Enough Sleep

Over the last decade, the number of hours Americans sleep has fallen fast. According to the National Sleep Foundation, 72% of people sleep 7 hours or less, up 10% from 2001, which can have serious health effects. And getting enough sleep with diabetes is even more important.

“The public is less aware of the impact of insufficient amounts of sleep,” said Dr. Megan Ruiter, lead author of the National Sleep Foundation’s report. “Sleep is important—the body is stressed when it doesn’t get the right amount.”

Not only does sleep affect your body’s stress level, it also affects your blood glucose levels. A 2006 study in the Archives of Internal Medicine found people who say they sleep poorly have higher A1cs.

Studies confirm sleep-deprived bodies make an average of 32% less insulin after a meal, leading to higher blood glucose.

Tips for Getting Sleep with Diabetes

Here are some helpful tips for a good night’s rest from Diabetes Forecast.

Set a Schedule

Go to bed and wake up around the same time every day. This can help your body establish a healthy sleep/wake cycle.

Avoid Nicotine, Caffeine, and Alcohol

These substances can disrupt sleep. It’s best to avoid them before bed.

Get in the Mood

A bedtime routine can help you shift from being awake to feeling sleepy. Take a bath or listen to peaceful music just before you turn the lights out.

Exercise Earlier

Active people sleep better. Do your exercise in the morning or right after work for the best results.

Prep your Bedroom

Make sure it’s dark, quiet, relaxing, and at a cool (yet comfortable) temperature. Turn off (or silence) cell phones, TVs, and computers.

Don’t Go to Bed on a Full or Empty Tank

Eating a big meal just before bed or lying down with a growling stomach can make falling asleep tricky and can even wake you. If you’re going to eat a big evening meal, eat two hours before bed to give yourself enough time to digest.