Table of Contents
Key Takeaways
Stress can have an effect on your blood sugar levels, even without food. Stress hormones like adrenaline and cortisol can tell your body it’s time to release stored glucose, causing a spike in your sugar levels.
Chronic stress can worsen insulin resistance over time. While short-term stress can cause temporary spikes, ongoing stress can keep cortisol levels high, making your body less responsive to insulin.
Keep your stress under control. Simple strategies like deep breathing, quality sleep, balanced meals, and regular movement can help lower cortisol and, in return, help you have more controlled glucose levels.
You are eating well, staying active, and trying to manage your blood glucose levels. You are even reducing those things you love, like rice or bread. However, your numbers still are not where you would like them to be.
What most people don’t realize is that stress alone can push your blood sugar levels to a high point, even if you haven’t made any significant changes to your eating habits. Once you know exactly why stress causes your glucose levels to increase, you can focus on the best ways to help you manage it.
Here, we will explore the physiological mechanisms by which your mood is linked to your metabolism. We’ll learn which symptoms to watch out for and some dietitian-approved strategies to help you keep your sugar levels low and manage your stress.
The Link Between Stress Hormones and Glucose Levels
To understand why stress affects your diabetes management, it’s important to talk about the endocrine system. When your brain perceives a threat – no matter if it’s an upcoming deadline you need to fulfill or you are being chased by a bear – this signals your body it’s time to take some action.
Your brain cannot distinguish between a physical threat and a psychological one. It just experiences that something is off and needs to act now.
Here is when your cortisol and adrenaline levels spike. Adrenaline acts immediately, giving you a quick burst of energy and increasing your heart rate. On the other hand, cortisol, which is known as the stress hormone, can keep this feeling going for a long time.
Together, these hormones signal your liver that it’s important to keep on releasing stored glucose into your bloodstream. After all, the body’s main focus is to keep on supplying enough energy for you to keep running away.
For someone without diabetes, the pancreas simply releases more insulin to help cells absorb the extra glucose, keeping blood sugar levels balanced.
However, for someone with diabetes, the body doesn’t produce enough insulin, or the cells are resistant to the insulin you do have. As a result, the sugar cannot enter the cells, so the sugar levels build up in your blood, leading to a noticeable spike.
Chronic vs. Acute Stress: Long-Term Effects
There are two types of stress: acute and chronic. Acute stress is short-term and typically occurs during a sudden event, such as slamming on your brakes to avoid a car or giving a public speech. Here, your blood sugar levels might spike temporarily, but once the event passes, your hormones settle, and your glucose levels return to normal.
Chronic stress is persistent; it can last weeks, months, and even years. This might be due to ongoing issues like work, chronic illness, or long-term financial strain. The problem is that when you have chronic stress, your cortisol levels stay high all day, every day.
Keeping your cortisol levels high can lead to insulin resistance. Your body becomes less sensitive to insulin, meaning you need more of it to do the same job. Over time, this makes type 2 diabetes significantly harder to manage and can help accelerate the progression of this condition.
Additionally, high cortisol levels can lead to increased fat storage, especially around your abdomen, which can further increase your insulin resistance. And, that is how the cycle starts, and it’s more and more difficult to break.
Are Your High Sugar Levels Due to Stress?
Sometimes it’s hard to tell if a high blood sugar reading is due to something you ate, a missed medication dose, or simply stress. That is why it’s important to identify the physical and emotional symptoms of stress-induced spikes.
Some of the physical signs are very similar to those of hyperglycemia. You might experience constant headaches, a racing heartbeat, muscle tightness in your neck and shoulders, and increased fatigue.
You might also notice a sudden, intense craving for sugary or high-carbohydrate foods, which is your body’s way of trying to increase its energy levels and seek comfort. Simple carbs have been shown to have a momentary effect on serotonin levels, the happy hormone.
Emotionally, you might feel irritable, anxious, or unable to concentrate. And, if you are having major sleep problems, that should be a concern. Waking up with high fasting blood sugars and experiencing restless nights can also affect your metabolic control.
Practical Tips to Help You Manage Stress
You cannot eliminate stress from your life entirely, but you can change how your body responds to it. There are several stress management techniques that can signal to your brain that you are in a safe area and that it doesn’t need to increase cortisol levels.
Mindfulness and Deep Breathing
Mindfulness practices can help calm your central nervous system. The best thing is that you don’t need hours of meditation to notice the effects on the body.
Try taking 5 minutes to practice deep diaphragmatic breathing to help lower your heart rate and reduce cortisol levels. Try using the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Try doing this before checking your blood sugar levels or when you feel stressed.
The Role of Restorative Sleep
Sleep is when your body repairs and resets its hormone levels. When you don’t get enough high-quality sleep, your body perceives it as a big stressor, which can increase cortisol levels and insulin resistance.
Aim to get 7 to 9 hours of quality sleep each night. Establish a calming bedtime routine, keep your bedroom cool and dark, and turn off any electronic screens an hour before you go to sleep.
Practice Gratitude
Taking time to reflect on the things you appreciate can reframe your mindset and reduce your stress. You can start a gratitude journal and write down 3 things you are thankful for each day. This simple but powerful practice can create a positive mindset and shift attention away from negative thoughts.
Be Careful What You Eat
When you are feeling stressed, it’s common to reach for those comforting foods: pastries, chips, candy, and ice cream. Unfortunately, these refined carbohydrates can cause rapid blood sugar spikes, followed by a steep crash.
Make sure you focus on complex carbohydrates paired with lean protein and/or healthy fats. This will promote more stable energy levels and reduce the likelihood of cravings. Keep a list of healthy snacks or a ready-to-drink option like Ensure for diabetics on hand for moments of stress.
Do Some Exercise
Physical activity not only is one of the most effective ways to help lower your blood sugar levels, but it can also be a great stress-relief technique. And, you don’t need to run a marathon to see results.
You can try doing a brisk 150minute walk after a stressful meeting, or you can practice some gentle activities like yoga or tai chi. Just find a movement you genuinely enjoy doing so it becomes a stress reliever rather than another chore on your to-do list.
Try Different Hobbies
Hobbies can be a creative way to help you reduce stress, since they give you a sense of accomplishment. Whether you decide to paint, play an instrument, garden, or try something new like pottery, hobbies are a great way to relax and express yourself.
When to Talk With a Professional
While lifestyle and dietary changes are the best way to handle your sugar levels, they are not always enough to counteract the effects of severe or chronic stress. Try using a blood glucose level testing kit or a continuous glucose monitoring system to determine any patterns.
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Now, if you notice consistently high blood sugar levels that don’t respond to any strategies you try, it’s time to consult with a healthcare provider. You might need a temporary adjustment to your medication or insulin. Additionally, if your stress levels don’t seem to go away, it can be a good idea to talk with a licensed therapist.
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The Bottom Line
Managing your diabetes requires self-compassion and understanding how your body responds to different situations. Understanding the effects of stress on your blood sugar levels can help you determine the best strategies to control it.
Solutions like deep breathing, prioritizing your sleep, and choosing energy-stable foods can help you manage your stress and your diabetes. Remember to always consult with a healthcare provider before making any drastic changes to your lifestyle.
References
Arshad, Muhammad Tayyab, et al. “Role of Dietary Carbohydrates in Cognitive Function: A Review.” Food Science & Nutrition, vol. 13, no. 7, July 2025, https://doi.org/10.1002/fsn3.70516.
“Ease Diabetes Stress | ADA.” Diabetes.org, diabetes.org/health-wellness/mental-health/ease-diabetes-care-stress.
Fanai, Mehdi, and Moien AB Khan. “Acute Stress Disorder.” PubMed, StatPearls Publishing, 10 July 2023, www.ncbi.nlm.nih.gov/books/NBK560815/.
Hopper, Susan I., et al. “Effectiveness of Diaphragmatic Breathing for Reducing Physiological and Psychological Stress in Adults.” JBI Database of Systematic Reviews and Implementation Reports, vol. 17, no. 9, Sept. 2019, pp. 1855–1876, pubmed.ncbi.nlm.nih.gov/31436595/, https://doi.org/10.11124/jbisrir-2017-003848.
Ingrosso, Diletta Maria Francesca, et al. “Stress and Diabetes Mellitus: Pathogenetic Mechanisms and Clinical Outcome.” Hormone Research in Paediatrics, vol. 96, no. 1, 4 Feb. 2022, https://doi.org/10.1159/000522431 .
Merabet, Nadège, et al. “How Exposure to Chronic Stress Contributes to the Development of Type 2 Diabetes: A Complexity Science Approach.” Frontiers in Neuroendocrinology, vol. 65, no. 100972, 1 Apr. 2022, p. 100972, www.sciencedirect.com/science/article/pii/S0091302221000741?fbclid=IwAR3NxfEcGe3irgDGkq3Fedr5KmLff5aRIXr6-Vtvrh7zm5OJzkaUZD8o6_Y, https://doi.org/10.1016/j.yfrne.2021.100972 .
Schrems, Esther, et al. “Daily Life Stress Is Linked to Increased Glucose Levels in Individuals with Insulin Resistance: A Real-World Assessment.” Diabetologia, Nov. 2025, pp. 10.1007/s00125-02506552-x, pubmed.ncbi.nlm.nih.gov/41076451/ , https://doi.org/10.1007/s00125-025-06552-x .
Wright, Kenneth P., et al. “Influence of Sleep Deprivation and Circadian Misalignment on Cortisol, Inflammatory Markers, and Cytokine Balance.” Brain, Behavior, and Immunity, vol. 47, 29 Jan. 2015, pp. 24–34, www.ncbi.nlm.nih.gov/pmc/articles/PMC5401766/ , https://doi.org/10.1016/j.bbi.2015.01.004 .
FAQs
Can stress cause false high reading on a glucose monitor?
Stress does not cause your monitor to malfunction or give a “false” reading. The high number you see is an accurate measure of your blood sugar levels. The stress you are perceiving is causing that sugar spike to happen.
How quickly does stress affect blood sugar?
It can take just a couple of minutes for your body to experience the negative effects of acute stress. However, when it comes to chronic stress, it can gradually build and take weeks or months to show any signs.
Are there any specific supplements that lower cortisol?
Yes, there are some supplements known as adaptogens that can help reduce how cortisol affects your body. However, it’s important to consult with your doctor about whether you should or can take any supplements to help you manage your stress.
