Why stress makes blood sugar harder to control—and how to fix it

Everyone experiences stress. In small doses, stress can be good. It helps us stay safe and motivates us to do things like go to work to pay our bills. But ongoing stress takes a toll on our bodies. And it’s particularly harmful when you have diabetes. 

Here, we’ll explain how stress affects your blood sugar and give concrete steps you can take to soothe stress and control your blood sugar.

How stress raises blood sugar

When something triggers your stress response—say, a fire alarm or a crying child—your body releases hormones. The main ones are adrenaline and cortisol.

Adrenaline makes your heart beat faster, raises your blood pressure and makes you more alert. Cortisol triggers your liver to release glucose (sugar) into your bloodstream. Your body is now ready to take action! (The term for this physical state is fight-or-flight mode.)

Once the threat passes (There’s no fire! The baby is fine!), your hormone levels return to normal. So do your heart rate, blood pressure and blood sugar levels.

But many people experience chronic stress. That’s when ongoing life stressors cause the body to stay in fight-or-flight mode. 

Your body keeps pumping out adrenaline and cortisol, and your blood pressure and blood sugar levels stay elevated.

Chronic stress can cause your body to:

• Lose muscle
• Add fat
• Resist insulin

Higher blood sugar levels paired with worsening insulin resistance make stress a problem for everyone. But it’s even more so for people with diabetes. 
 

Sources of stress

The first step to dealing with stress is to identify what causes you stress. Think about sources of both acute stress and chronic stress.

Acute stresses are those short-term stressors, such as:

• Arguing with a loved one
• Running late to an appointment
• Taking a test
• Giving a presentation
• Being stuck in traffic
• Getting into a fender bender

Chronic stressors are ongoing and don’t easily go away. There are many things in life that can cause chronic stress, such as:

• Financial stress
• A toxic work environment
• Being a caregiver
• Living with a chronic condition, like diabetes
• Ongoing discrimination

Take some time to think of what causes you stress. Jot it down.

How to fix it: Practical strategies to lower stress and stabilize blood sugar

The good news is there are steps you can take to lower stress and stabilize your blood sugar. Like the sources of stress, these fall into a couple of categories: Tools you can use for acute and chronic stress. 

You can start to build your stress-relief toolkit. There are many short-term strategies for calming the stress response in the short term. The key is to figure out which ones you like and then use them. Here are some ideas.

 Short-term stress fixes

Breathing exercises 

The breath is a powerful way to balance stress. When you are stressed, you may start to breathe more quickly. This happens unconsciously. By bringing conscious awareness to your breath, you can start to undo the physical changes in your body. 

You can start by simply tuning into your breath. Observe how it feels as you inhale and exhale. Notice if the breath is getting “stuck” as it enters or leaves your body. It may start to change as you observe it. Let that happen. Consciously slow and control your breath even more. 

You can try inhaling for a count of four, holding for a count of seven, and exhaling for a count of eight. This 4-7-8 breath calms the fight-or-flight response. There are many other types of breathing exercises you can explore. 

 Walking or other gentle movements

Moving the body is another effective way to soothe stress. In a stressful moment, try stepping away to take a short walk or finding a quiet place where you can stretch. Simple neck rolls or shoulder stretches can release stress-tightened muscles. 

Sound and scent

Tapping into your senses can also bring calm to the body. Try putting on relaxing music or nature sounds, and let your mind follow the sound. Or light a scented candle. Scents like lavender can particularly trigger relaxation.

Longer-term stress relief

In addition to building your toolkit for in-the-moment stress relief, you can look at the bigger picture of stress and stress relief.

Getting organized

• If life logistics are a stressor, setting aside time to get organized can be a powerful tool. Some tools that fall under this category include:
• Automating bill payments
• Using effective calendar and reminder systems for doctor’s appointments and medication
• Outsourcing tasks that can be shared

Getting restful sleep

Not getting enough good-quality sleep is stressful on the body. Establishing good sleep hygiene habits, like having a regular bedtime and wake-up time and nixing screens before bed, can help you get the good sleep you need. 

Eating well

You already know that eating regular, balanced meals is important for managing diabetes. It also helps your body regulate stress. Make sure not to skip planned meals or snacks. And to pair carbohydrates with protein and/or fat each time you eat to keep blood sugar from spiking. 

Social support 

Do you have someone you can call when times are tough? Do you have friends that you laugh with regularly? Do you feel part of a community? Having others you can lean on and who can hold you up is essential when navigating times of stress. 

Exercise

Exercise stresses the body…in a good way. Exercising regularly helps the body relax better. It also helps improve insulin sensitivity. It’s especially helpful to do exercises that help you breathe more deeply and slowly, like yoga. 
 

Being in nature

Whether you can take a stroll on the beach or go to your local park, being regularly out in nature helps lower stress hormones. 
 

Blood-sugar-specific strategies

During stressful times, it can help to pay extra attention to the effect stress has on your blood sugar.

Monitor frequently

When you’re stressed, monitor your blood sugar even more frequently. Try to notice patterns without judgment. Understanding your body and how it responds to stress gives you the power to adjust your response.

Work with your doctor

If you notice irregular readings or are having more frequent increases in blood sugar, talk to your doctor. They can help adjust your medication, if needed. They can also make a referral to a mental health counselor if persistent anxiety or depression is adding to your stress.

Plan for stressors

If you have something stressful coming up, like a big move, try to plan ahead for it. Build in time for self-care, make and freeze meals ahead, and take things off your schedule that you don’t need to do.

Stress management is blood sugar management

Stress management is not a luxury. It’s a necessary part of taking care of yourself and your health. If stress is affecting you and your diabetes, know that it’s a problem you can fix. There are so many strategies that you can tap into to help ease stress and control your numbers.

It might feel overwhelming (which is stressful!), but the core of stress management is feeling better. Feeling more relaxed, more ease in your body, more joy. Try one change at a time, and see what feels good and what works for you and your life. And if you need support, ask for it! You don’t need to do it alone.