Stress and diabetes: what to know to protect your health

How do stress and diabetes affect the body and blood sugar levels?

According to Diabetes UK, although stress does not directly cause diabetes, it does affect blood sugar levels, which matters for people who have the disease and for those at higher risk of developing it. As part of the stress response, the body releases cortisol and adrenaline, which can make it harder for insulin to work properly.

This reduced response to insulin is called insulin resistance: cells have a harder time absorbing glucose from the blood, which raises blood sugar levels. When stress is prolonged and unmanaged, the risk of diabetes-related complications may be even higher.

Stress can also negatively affect sleep, mood, and energy, creating a vicious cycle in which the body and mind are constantly under strain, which can gradually take a toll on health.

Main effects of stress in people with diabetes

The effects of stress on people with diabetes vary and depend on many factors. Healthline notes that in people with type 2 diabetes, stress typically raises blood sugar, while in type 1 diabetes the response varies: stress can raise glucose levels in some people and lower them in others.

If stress persists and keeps blood sugar levels high, the risk of complications affecting the heart, blood vessels, eyes, kidneys, and nerves increases. The International Diabetes Federation (IDF) describes these risks, noting that one in three people with diabetes may experience some form of vision loss during their lifetime, and that kidney failure is 10 times more common in people with diabetes than in people without it.

Stress can also affect daily habits. People going through periods of chronic stress often have more difficulty maintaining healthy routines, such as following a balanced diet, exercising regularly, or taking their medications.
 

Signs that stress is affecting health and diabetes

Symptoms of stress can be easy to recognize but are often minimized or attributed to other everyday factors. In people with diabetes, it is especially important to pay attention to them.

Symptoms can be physical, emotional, or mental. According to WebMD, common ones include:

• Experiencing more mood swings than usual, with feelings of sadness and irritability.
• Feeling restless, nervous, anxious, or overwhelmed.
• Having difficulty concentrating and completing tasks.
• Having headaches, dizziness, fatigue, or stomach upset.
• Having trouble sleeping.

In people with diabetes, a key sign is blood sugar levels that run higher than usual, especially after stressful episodes. Changes in behavior and habits can also occur, which can affect diabetes control.

Strategies to reduce stress and manage diabetes

The Healthline article cited earlier suggests several strategies for reducing stress and keeping diabetes under control, including exercising regularly, practicing relaxing activities such as yoga, tai chi, or mindfulness, and spending quality time with loved ones.

Lifestyle changes also help. It is important to pay attention to diet, give up unhealthy habits that add to stress, and seek emotional support from available support networks.

It can also help to connect with others facing similar challenges, either through online or in-person support groups.

Seeing a mental health professional is another good option, since a psychologist can offer tools and coping strategies for the situations that cause stress.

The relationship between mental health, stress, and diabetes

The Centers for Disease Control and Prevention (CDC) discusses the relationship between mental health, stress, and diabetes and notes that it goes both ways. That is, untreated mental health problems can worsen outcomes for people with diabetes, and the disease itself can also contribute to stress, anxiety, and depression.

One reason for this relationship is that emotions affect decisions and can lead to less attention to the care needed to keep diabetes under control. In addition, as mentioned earlier, stress hormones such as cortisol and adrenaline can reduce the body’s response to insulin.

But diabetes also affects mental health. The statistics are revealing: people with diabetes are two to three times more likely to have depression, and only 25% to 50% of people with diabetes who have depression are diagnosed and treated.

In any case, whether a person has diabetes or mental health problems, it is important to seek medical care. Anyone in a mental health crisis or having thoughts of self-harm should seek help immediately from a healthcare provider or local emergency services.
 

Useful tools to assess and manage stress

Being able to assess stress levels is important, since it helps identify when it is time to take a break and start managing it.

There are many tools for this, such as the Perceived Stress Scale (PSS). According to Carnegie Mellon University, it is a self-report measure in which respondents indicate, on a five-point frequency scale, how often during the past month they found their lives to be unpredictable, uncontrollable, and overloaded. It is available in a 14-question version, and a total score is calculated from the answers. The scale measures perceived stress; it is not a diagnostic tool.

A doctor can also evaluate glucose spikes that may be related to stress, rule out other medical causes, and provide personalized recommendations to support both diabetes control and mental health.

Some people also drink herbal teas traditionally used to promote relaxation and lower cortisol, although the scientific evidence for this is limited. People with diabetes should check with their doctor first, as some herbs can affect blood sugar or interact with medications.

Tips for managing stress and diabetes day to day

Managing stress and diabetes takes daily effort. The most important step is to maintain a healthy lifestyle, with a routine that includes enough physical activity and a balanced diet that helps keep blood sugar levels under control.

It is also important to stay under medical supervision and track blood sugar over time, which helps identify the factors that cause glucose spikes. For high readings, see our guide on how to lower blood sugar.

Emotional support from family, friends, or loved ones can also help people cope with the stress that diabetes can cause. They can be a valuable support network in difficult times.

This article is for educational and informational purposes only and does not replace the advice of a healthcare professional. People with diabetes or mental health problems should seek medical care and follow their health team’s recommendations.