Stress can increase blood sugar, especially in people with diabetes. Here’s why this happens and how to reduce stress for people with diabetes:
Does stress increase blood sugar?
Yes. When a person is stressed (whether it’s physical stress, such as illness, or psychological stress, such as worry or anxiety), the body responds by releasing hormones such as adrenaline and cortisol. These hormones cause:
The liver to release more glucose into the blood to provide quick energy to “fight the threat.”
In people with diabetes, due to a lack or resistance to insulin, this glucose cannot enter the cells, resulting in high blood sugar.
Symptoms of high blood sugar caused by stress:
Feeling tired and lethargic
Blurred vision
Frequent urination
Increased thirst
Increased appetite (or decreased appetite)
Stress reduction methods for diabetics
Reducing stress not only improves a person’s mental state, but also helps to better control blood sugar. These methods are especially useful for diabetics:
1. Deep breathing and focusing on inhaling and exhaling
Close your eyes for a few minutes a day and focus only on your breath.
Deep breathing activates the parasympathetic nervous system and promotes relaxation.
2. Regular physical activity (such as walking)
Light exercise such as daily walking or yoga reduces cortisol levels and improves insulin sensitivity.
3. Time management and prioritizing tasks
Having a daily schedule prevents mental confusion and stress.
4. Meditation and Mindfulness Practice
A few minutes of meditation daily helps focus the mind and reduces anxiety.
5. Adequate sleep
Lack of sleep increases stress and insulin resistance. 7–8 hours of sleep per night is recommended.
6. Talk to a counselor or participate in support groups
Talking to people who are going through similar situations reduces stress and reduces feelings of loneliness.
7. Write your feelings in a journal
Mental emptying by writing is one of the easiest ways to reduce stress.
8. Healthy and regular nutrition
Avoiding excessive coffee and sugar consumption, drinking enough water, and eating meals at appropriate intervals helps stabilize blood sugar and mood.
Important note:
If you experience frequent fluctuations in blood sugar along with symptoms of stress, be sure to consult a doctor or psychologist. Sometimes there is a need to adjust your medication or receive specialized advice.
Below is a simple and practical daily stress reduction plan for people with diabetes. This plan is designed to help you maintain mental balance, control your blood sugar, and feel better throughout the day:
Daily stress reduction plan for people with diabetes
Morning (7:00 – 9:00)
Goal: Start the day with a calm mind and the right energy
Wake up at a set time
A regular bedtime is effective in controlling blood sugar and reducing stress.
5 minutes of deep breathing or simple meditation
Inhale through your nose, hold your breath for 3 seconds, exhale slowly through your mouth.
Take a leisurely walk for 15 to 30 minutes (if possible)
Gentle morning exercise reduces cortisol.
Healthy and balanced breakfast
Combine protein (like eggs), fiber (like whole grain bread), healthy fat (like walnuts), and complex carbohydrates.
Lunch (10:00 – 13:00)
Goal: Maintain mental peace during work or daily activities
Short breaks every 1.5 hours (5 minutes)
Simple stretching, drinking water, slow breathing.
Focus on work by prioritizing important tasks
Avoid multitasking.
Light and healthy lunch
Such as cooked vegetables, lean protein (chicken, fish or legumes) and brown rice or whole grain bread.
Avoid mobile phones and stressful news during lunch
Evening (15:00 – 18:00)
Goal: Calm down the body after daily activity
A soothing drink (such as chamomile or borage tea)
Without added sugar.
Write in a feelings journal (5–10 minutes)
About what made you feel good or what made you anxious today.
Read your favorite article or listen to calm music
No stressful news!
Night (19:00 – 22:00)
Goal: Prepare for a restful and beneficial sleep
Light dinner at least 2 hours before bedtime
Avoid fatty, fried foods or simple sugars.
Take a light walk for 10–15 minutes after dinner (if your physical condition allows)
Practice relaxation before bed (light yoga or meditation)
Can be done with nature sounds or mindfulness apps.
Turn off electronics at least 30 minutes before bed
Go to bed at a fixed time (e.g. 10:30 PM)
Additional tips:
Regular blood sugar monitoring helps identify the effect of stress on the body.
Talking to a psychologist or counselor is helpful if you have severe anxiety or symptoms of depression.
Regular consultation with your diabetes doctor to adjust your medication and treatment plan.
Now, based on the program we gave, we will write some more practical and personalized tips so that you can use it more easily in your daily life:
Simple tricks to make your anti-stress program easier
1. Stick your morning routine next to the mirror!
Every morning when you wash your face, look at this note:
“5 minutes of breathing, 5 minutes of walking, healthy breakfast = a better day for me and my blood sugar.”
2. Use an alarm or mobile timer for short breaks
Set an alarm every 90 minutes with the name:
“It’s time to relax, have a glass of water and 5 minutes of deep breathing!”
This is very effective in stressful environments like the workplace or busy homes.
3. Get a personal water bottle with a motivational phrase to drink water
For example, write on the bottle:
“Your body is thirsty, not sweet!”
Proper hydration both stabilizes blood sugar and reduces stress levels.
4. Create a calming corner at home (even if it’s very small)
A comfortable pillow, a scented candle or gentle incense, and a journal. This can be your anti-stress sanctuary.
5. Use a relaxation app for diabetes or meditation
Some good ones:
Calm (for meditation and sleep)
MySugr (blood sugar monitoring with stress journaling)
Breathe+ (for breathing exercises)
6. Engage in crafts or relaxing hobbies
Like:
Adult coloring
Embroidery, knitting, a small home garden
Cooking healthy and creatively for yourself
Daily motivational quote for diabetics
“I am not my blood sugar. I am a person who can choose to relax and take care of myself.”
Now we want to move on to a more practical version for real life use; that is, how to implement these tips and programs in different situations such as work, home, or travel. Many times, people know everything, but they don’t know how to implement it.
At home: create a relaxing atmosphere to control stress
Solutions:
Soft music: play a few minutes of music without words every morning or evening (for example, the sound of rain, birds, piano).
Natural light and proper ventilation: pull back the curtains, open the window; light and fresh air improve the mood.
Soothing scents: use lavender, peppermint, or sandalwood with candles or incense.
Organize the environment: Disorganization creates stress. Dedicate just 5 minutes every day to tidying up a corner.
At work or in everyday life
Tips:
A notebook or mobile notepad to clear your mind: Whenever you feel upset or worried about something, quickly write it down.
A reminder card on your desk or monitor: A simple sentence like:
“Breathe. Your blood sugar needs peace right now.”
Carry a healthy snack with you: like almonds, walnuts, or pieces of dried fruit. This will prevent sudden spikes in blood sugar.
Use sunglasses or headphones to reduce external stimuli (on the road)
A lot of ambient noise is also a hidden stress factor!
When traveling or in special situations (like parties, occasions)
Tips:
Before leaving, take 2 minutes of deep breathing: put your body in a default state of relaxation.
Carry a blood sugar kit + medications + emergency food (such as dates, raisins or diabetic biscuits)
Drink a glass of water before eating at parties
It both balances your appetite and gives your mind time to make better decisions.
Limit other people’s curiosity about your diabetes: You can say:
“I’m taking care of my health, thank you for your attention.”
You don’t always have to get into a technical discussion.
Create a “comfort box” for stressful days
Prepare a small box with things that calm you down, such as:
A note from yourself (with encouraging words)
A photo of a favorite or beloved place
A tea bag of your favorite herbal tea
A small object to touch when stressed (such as a smooth stone or stress ball)
A breathing or meditation exercise sheet
Whenever you feel your blood sugar is rising due to anxiety, reach for it.
And finally: “Calm mind, calm blood sugar”
Stress is always present in life, but you can change your response with the right tools. Controlling diabetes is not just about insulin or diet, but also about taking care of your mind.
Part One: Scientific Content About Stress and Diabetes
Why Does Stress Cause Blood Sugar to Increase?
When the body is stressed (whether physical, such as illness, or psychological, such as anxiety), the “Fight or Flight” system is activated. In this case:
Stress hormones such as adrenaline and cortisol are secreted.
These hormones instruct the liver to release stored glucose to provide immediate energy to deal with the danger.
In diabetics, due to insulin deficiency or resistance, the body cannot use this excess glucose.
The result? Hyperglycemia
Studies have shown:
In people with type 2 diabetes, chronic stress can cause blood sugar to remain consistently high.
In people with type 1 diabetes, stress may even cause blood sugar to drop or rise suddenly, depending on the body’s physiological response.
Long-term effects of uncontrolled stress:
Blood sugar fluctuations
Increased risk of heart disease
Sleep disorders
Weakened immune system
Chronic fatigue
Proven strategies for reducing stress in diabetes:
Meditation and mindfulness: According to studies, it can reduce HbA1c.
Regular exercise: Increases insulin sensitivity + release of endorphins (happiness hormones)
Supportive social relationships: Talking to others reduces cortisol levels.
Sleep regulation and diet: Two main pillars of stress and blood sugar control
Scientific section – more precise and in-depth
How does stress disrupt the functioning of the body of people with diabetes?
When you are stressed, your body does not understand whether the stressor is an exam, a family argument or a chronic illness. The brain sees it as a threat and immediately begins a defensive reaction:
1. Activation of the HPA axis (hypothalamus-pituitary-adrenal):
The hypothalamus sends a signal to the pituitary gland and then the adrenal glands (adrenals) to secrete cortisol.
Cortisol increases gluconeogenesis in the liver → more glucose is produced from non-sugar sources
2. Decreased insulin sensitivity:
Cortisol, like a barrier, reduces the effect of insulin.
That is, sugar does not enter the cells and remains in the blood.
3. Increased cravings for sugary and fatty foods (Comfort Eating):
High stress causes the body to crave high-energy foods → increased blood sugar
4. Sleep and physical activity disorders:
Lack of sleep and inactivity are two factors that exacerbate insulin resistance.