We all know stress. It’s a universal experience. But how does it impact our bodies, especially for those managing diabetes? It’s easy to feel overwhelmed by the stressors in our lives, feeling like we have no control over them. However, understanding how stress affects our bodies and blood sugar levels can empower us to take steps toward better health. Let’s delve into how stress influences diabetes and explore healthy coping strategies to help you manage stress effectively.

How Your Body Handles Stress Relating to Glucose Levels

When you’re stressed, your body changes hormone levels to ensure enough glucose (sugar) is available in your blood. Some of the major hormones that affect blood sugar levels include insulin, glucagon, adrenaline, human growth hormone, and cortisol.

How That Affects Diabetes

Stress can cause an increase in glucagon, adrenaline, growth hormone, and cortisol. These hormones collectively raise glucose levels in the blood by triggering specific events such as:

• Causing the liver to release stored glucose
• Reducing insulin sensitivity in muscle tissue and fat cells
• Converting amino acids into glucose

While these responses ensure your body has enough energy to handle stress, frequent or prolonged stress can cause persistent high blood sugar (hyperglycemia). This makes it challenging to manage blood sugar levels during stressful periods.

Healthy Coping with Stress

Some stressors in life are challenging to change. If you have identified stressors that are currently beyond your control, such as illness, interactions with others, or financial pressures, plan intentional actions to maintain your mental and physical health. Consider trying some of these strategies to help manage stress:

• Start your day with 3 deep breaths before getting out of bed or leaving the house.
• Try a 5-minute mindfulness meditation.
• Ensure you get adequate sleep.
• Schedule time to relax and engage in activities you enjoy this week.
• Spend time outdoors; even rolling down your car windows during your commute can help.
• Journal to reduce stress, depression, or anxiety.
• Engage in physical movement such as chair stretches, dancing, yoga, walking, or weightlifting.
• Practice gratitude by writing down three things you’re grateful for each day.
• Use deep breathing exercises to calm your nervous system.
• Reduce screen time, especially before bedtime, to improve sleep quality.
• Maintain a balanced diet to stabilize mood and energy levels.
• Stay hydrated throughout the day to support optimal bodily functions.
• Reach out to your support system or a mental health professional for guidance.
• Discuss your blood sugar goals with your HealthCoach.

If you’ve recognized stress in your life and have read this far, congratulations! You’re likely doing better than you think. What action will you take today? The best time to start cultivating healthy coping habits is now!

Managing Stress and Blood Sugar

Understanding the link between stress and blood sugar is important. Stress affects our body’s hormones. By learning to handle stress well, we can better manage our blood sugar and feel healthier. Every small step towards being mindful, staying active, and building good habits helps us live a balanced life.

Sending Health Your Way!

The Tula Clinical Team

Reviewed by:
Aubree RN, BSN
Austin MS, RDN, CSR, LDN, CD