Written by Dr. Matthew Capozzi, DPM, FACFAS, CWS (board-certified foot surgeon and wound specialist) · Medically reviewed by the CircuFiber Scientific Advisory Board · Updated: October 28, 2026
Stress can be a major barrier to effective glucose control in people with diabetes. Stress triggers the body's "fight or flight" response, which releases the hormones cortisol and adrenaline and raises blood sugar. Stress also makes it harder to stick with healthy eating, exercise and medication routines. Managing stress with mindfulness, regular physical activity, a balanced diet, adequate sleep and professional support is part of good diabetes care.
Key Takeaways
- Stress raises blood sugar. Stress hormones such as cortisol and adrenaline increase the amount of glucose in the bloodstream, and a body living with diabetes cannot process that extra glucose as efficiently.
- Stress also disrupts self-care. Comfort eating, skipped exercise and missed medication doses are common under stress and can lead to poorer diabetes control.
- Chronic stress may contribute to type 2 diabetes in people who are genetically predisposed, and research links chronic stress with higher glycemic levels in people with type 2 diabetes.
- What helps: mindfulness and deep breathing, yoga, regular exercise, a balanced diet built on complex carbohydrates and fiber, adequate sleep, and help from a therapist or counselor.
- Talk to your healthcare team if stress is making it hard to manage your diabetes, and contact your doctor or local emergency services if you are in crisis.
How are diabetes and stress linked?
Diabetes and stress are linked because stress hormones directly raise blood sugar and because stress makes the daily work of diabetes management harder. In our daily lives, we all encounter various types of stress - work pressures, family issues or financial worries are common triggers for many people. For those living with diabetes, these everyday stresses are compounded by the constant need to manage their health condition. This includes monitoring blood sugar levels, taking medication as prescribed and maintaining a healthy lifestyle.
When you're stressed out, it's harder to stick with your routine of eating nutritious meals and exercising regularly - two key components of diabetes management. In fact, research shows that chronic stress can lead to higher glycemic levels in people with type 2 diabetes. That's why it is so crucial for individuals with this condition to consistently implement both self-care practices and professional medical advice into their regimen. For a closer look at work as a trigger, read about work stress and diabetes.
Unraveling the link between diabetes and stress underlines the necessity of effective coping strategies for managing both conditions simultaneously. It's not enough just to focus on diet and medication in diabetic care - holistic approaches incorporating mental wellness are equally important. Our guide to diabetes and mental health covers the wider picture.
How does stress affect blood sugar levels?
Stress raises blood sugar levels by triggering the release of stress hormones that push extra glucose into the bloodstream. Stress triggers your body's "fight or flight" response. This survival mechanism releases hormones like cortisol and adrenaline, which in turn spike your blood sugar levels. For most people, this isn't an issue — their bodies can regulate these surges effectively. However, if you're living with diabetes, your body struggles to keep up with these sudden increases, leading to hyperglycemia (high blood glucose).
The stress hormones involved
Adrenaline and cortisol are the two main stress hormones that affect blood sugar. These hormones increase the amount of glucose in our bloodstream to fuel a "fight or flight" response. But when we have diabetes, this extra glucose can't be processed as efficiently, leading to higher blood sugar levels.
| Hormone | Function |
|---|---|
| Adrenaline | Boosts energy by increasing heart rate and blood pressure |
| Cortisol | Regulates metabolism and helps body respond to stress |
One study found that people with type 2 diabetes reported that their blood glucose levels rise when they're under stress. In fact, 69% of participants noticed this trend according to Diabetes Care. If you notice the same pattern, checking your blood sugar during stressful periods can show you how your body responds.
The behavioral side of stress
Stress also affects blood sugar indirectly by changing how well we take care of ourselves. When you're stressed out, healthy habits often take a backseat as comfort eating takes over or exercise routines are skipped. These behaviors can exacerbate insulin resistance and lead to poorer diabetes control. We might eat more or less than usual when stressed out, which could throw off meal plans crucial for managing diabetes.
Additionally, feeling overwhelmed can make us forgetful - perhaps skipping medication doses or neglecting regular exercise routines - all things that help keep our sugar levels in check. Over time, this constant pressure can turn into diabetes burnout.
Simply put, if you're dealing with diabetes, keeping your cool isn't merely good for your mental health - it could be key to better managing your condition too.
Can stress cause type 2 diabetes?
Stress alone is not considered a direct cause of type 2 diabetes, but chronic stress may contribute to its onset in people who are already predisposed. Chronic stress may also contribute to the onset of type 2 diabetes in those predisposed genetically. A stressful lifestyle could potentially tip them over into developing the condition. For a deeper review of the evidence, read can stress cause diabetes and our article on chronic stress and diabetes mellitus.
What are the best stress management techniques for people with diabetes?
The most effective stress management techniques for people with diabetes are mindfulness, regular physical activity, a balanced diet, adequate sleep and professional support. Managing stress can be quite a challenge, especially when you've got diabetes to care for as well, but these techniques can make a significant difference in your daily life.
| Technique | How it helps | Research source cited |
|---|---|---|
| Mindfulness, deep breathing, yoga | Reduces stress levels | American Diabetes Association (ADA) |
| Regular exercise | Helps manage blood glucose and releases endorphins, the body's natural mood boosters | Mayo Clinic |
| Adequate sleep | Lack of sleep increases cortisol levels | Journal of Clinical Sleep Medicine |
| Balanced diet | Helps manage blood sugar and avoids stress-driven comfort eating | American Diabetes Association (ADA) |
| Therapist or counselor | Provides strategies to manage stress effectively | — |
Mindfulness and deep breathing
Mindfulness is about being present and paying attention to the moment without judgment. Research shows that practicing mindfulness can help reduce stress levels significantly. Simple activities like deep breathing exercises or yoga could be a good start; see our guide to yoga for blood sugar control.
Regular physical activity
Physical activity is another great way to deal with stress. Regular exercise not only helps manage blood glucose levels but also improves mental health by releasing endorphins - our body's natural mood boosters. Whether it's walking, cycling, or swimming, find an activity you enjoy and incorporate it into your routine. Need ideas? Try these six exercises for people with diabetes.
Adequate sleep
Adequate sleep should never be underestimated. Lack of sleep can trigger higher cortisol levels – the so-called 'stress hormone' – which can have negative impacts on your health including poor blood sugar control.
Professional help
Don't hesitate to seek professional help if needed. Therapists and counselors are trained professionals who can provide you with strategies to manage stress effectively. Managing diabetes and stress concurrently might seem overwhelming, but with these effective techniques, you'll be better equipped to handle what comes your way.
How does a balanced diet help control diabetes and stress?
A balanced, nutrient-rich diet helps control diabetes and stress by keeping blood sugar steady and by replacing the sugary comfort foods people tend to reach for under stress. When we're talking about a balanced diet for diabetes, we're referring to the mix of carbohydrates, proteins, and fats that our body needs daily. General dietary guidelines suggest around 45-65% of total daily calories come from carbohydrates, but the American Diabetes Association (ADA) notes there is no single ideal percentage for everyone with diabetes, so your target should be set with your healthcare team. For a structured approach, see crafting a diabetic diet plan.
Choose complex carbohydrates
Complex carbohydrates are the better choice because they release glucose slowly. We shouldn't be gorging on just any kind of carbs. We need to focus on complex carbs like whole grains, fruits and vegetables, which release glucose slowly into our bloodstream, thus preventing sudden spikes or falls in blood sugar levels.
Swap comfort foods for nutrient-dense foods
Nutrient-dense foods support mood better than stress-driven comfort foods. When we're stressed out, it's tempting to reach for comfort foods (usually packed with sugars and unhealthy fats). However, these foods can actually increase our anxiety levels over time. Instead, incorporating nutrient-dense food like lean proteins (chicken or turkey), fatty fish rich in omega-3s (like salmon) along with plenty of fresh fruits and veggies can help regulate our mood and combat stress effectively. Instead of reaching for sugary snacks, opt for healthier choices like fruits and nuts.
Other diet strategies
A few simple habits also help keep blood sugar stable:
- Regularly consume fiber-rich foods: Foods high in fiber slow down digestion, thus regulating blood sugar levels.
- Stay hydrated: Drinking enough water is vital, as dehydration might cause higher glucose concentration.
- Limit alcohol intake: Alcohol can lead to unpredictable changes in blood glucose levels.
- Maintain a regular eating schedule: This helps prevent unnecessary snacking between meals, which can lead to weight gain and higher blood sugar levels.
Remember, everyone is unique, so what works for one might not work for another. It's crucial to consult with a healthcare professional before making any drastic changes to your diet.
When should you see a doctor about diabetes and stress?
See your doctor or diabetes care team if stress is regularly raising your blood sugar, making it hard to follow your eating, exercise or medication routine, or leaving you feeling overwhelmed, anxious or low for more than a couple of weeks. They'll guide you through creating an individualized plan, tailored to your unique health situation, and can refer you to a therapist or counselor. Ongoing low mood may be diabetes distress or depression; read about the difference between diabetes distress and depression.
If you are in crisis, contact your doctor or local emergency services.
Frequently asked questions about diabetes and stress
Does stress raise blood sugar in type 1 diabetes too?
Yes. The stress hormones cortisol and adrenaline raise blood glucose in people with type 1 and type 2 diabetes. In type 1 diabetes, the body cannot make insulin to cover that extra glucose, so stress can show up as unexpected high readings. Track your levels during stressful periods and discuss patterns with your care team.
Can stress and anxiety cause diabetes?
Stress and anxiety are not considered direct causes of diabetes, but chronic stress may contribute to type 2 diabetes in people who are genetically predisposed. Diabetes can also increase anxiety; read more about the diabetes and anxiety connection.
What is the fastest way to calm stress when blood sugar is high?
Deep breathing and a short walk are simple, quick ways to calm the stress response, and gentle physical activity can also help lower blood glucose. Check your blood sugar first and follow the plan your healthcare team has given you for high readings.
How does lack of sleep affect diabetes and stress?
Lack of sleep can trigger higher cortisol levels, the so-called stress hormone, which can contribute to poor blood sugar control. Keeping a regular sleep schedule is one of the simplest stress management steps for people with diabetes.
Does work stress affect diabetes?
Yes. Work pressures are one of the most common everyday stress triggers, and they can raise blood sugar through stress hormones and by disrupting meals, exercise and medication timing. Planning meals and short movement breaks into the workday can help.
References, studies and sources
- American Diabetes Association. Ease Diabetes Care Stress. https://diabetes.org/health-wellness/mental-health/ease-diabetes-care-stress
- Centers for Disease Control and Prevention (CDC). Diabetes. https://www.cdc.gov/diabetes/
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Diabetes. https://www.niddk.nih.gov/health-information/diabetes
- Mayo Clinic. Diabetes: Symptoms and causes. https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444
About the author: Dr. Matthew Capozzi, DPM, FACFAS, CWS, is a board-certified foot surgeon through the American Board of Foot and Ankle Surgery. He is a Diplomate of the American Academy of Wound Management and Fellow of the American College of Foot and Ankle Surgeons. He completed a three-year residency program in Foot and Ankle Reconstructive Surgery at St. Francis Hospital & Medical Center in Hartford, CT in 2010. Dr. Capozzi is a board-certified Wound Specialist® granted by the American Academy of Wound Management.
Healthcare disclaimer: Always consult your physician before beginning any program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty, stop and consult your healthcare provider. CircuFiber socks are a general wellness product intended to promote a temporary increase in local blood flow and circulation; they are not intended to diagnose, treat, cure, or prevent any disease. Individual results vary.
