Understand the Link Between Diabetes and Stress

Having a chronic illness like diabetes can raise your stress level. First there is the stress that comes from finding out you have a lasting illness. Managing your diabetes also can raise your stress level as you deal with glucose testing, foot care, exercise, dietary changes/food preparation, and taking multiple medications.

The problem of stress is compounded when you have diabetes because when you are under stress, your body releases hormones that can cause blood sugar levels to increase.  Research also has linked high levels of lifetime stress to an increased risk of developing diabetes. [1]

According to a 2020 review article, since the 17^th Century, it has been suggested that emotional stress has a role in the etiology of Type 2 diabetes. Review studies mostly focused on depression as a risk factor for developing the disease. However, chronic emotional stress has been established as a risk factor for developing depression. As such, the research findings support the notion that different types of emotional stress are associated with an increased risk for developing Type 2 diabetes, particularly depression, general emotional stress, anxiety, anger/hostility, and sleeping problems. [2]

Exactly how stress causes diabetes may be related to the fact that when under high levels of stress, people engage in lifestyle habits that can increases the risk of developing the disease, such as poor diet, low exercise levels, smoking and excessive alcohol consumption.  Also, emotional stress can impact hormone levels, interfering with how well insulin works.[3] 

Stress symptoms

The symptoms of stress can be both physical and mental. You can measure your blood levels throughout the day to determine if it is being affected by stressful events.

Among the physical symptoms of stress, you may experience:

• aches and pain
• headaches
• muscle pain or tension
• trouble sleeping and fatigue
• muscle tension
• digestive problems

Stress also can cause you to feel:

• unmotivated
• irritable
• depressed
• restless
• anxious

Tips to manage stress 

While some level of stress will always be with you, there are ways to manage and reduce it. [4]

Try to remain positive:  It is easy to focus on the negative when things challenge or trouble you. But it is important to find good in each area of your life – your work, family, friend and even your health. Focusing on the good can boost your spirits during the bad times.

Be good to yourself: Be good to yourself and try not to let your goals and ambitions add more pressure.  Also keep in mind, you do not always have to say “yes” when others ask something of you. Do not do things you really do not want to do.

Accept what you cannot change: Some problems or situations cannot be changed. Accept that and do not let yourself stress over them.

More ways to reduce stress:

Talk to your health care providers about your feelings:  Once you acknowledge your distress, talk to your doctor, nurse, diabetes educator and any other health care providers who are part of your care and treatment. They can help problem-solve your concerns and may suggest other health care providers who can help.

Talk to friends and family:  Your friends and family can be a great source of help in relieving stress. However, they also may add to the stress even without knowing it. Be open with them about your feelings and let them know when you need them to help you.

Exercise Daily: Exercise is a great way to reduce stress. Walking is one of the easiest and best exercise if you have diabetes. Riding a bike, gardening, dancing, cleaning house and even playing with your pets are activities that are easy to incorporate into your daily routine.

Try meditation: When you meditate you focus your attention and clear your mind of thoughts, and achieve balance. Meditation can help you gain a new perspective, increase self-awareness, increase self-control, and improve focus and decision making.

Learn to manage your stress so that it does not cause you to stop managing your condition or adopting unhealthy behaviors to cope.

[1] Caporuscio, Jessican, PharmD, “How Are Diabetes and Stress Linked,” Medical News Today, August 30, 2019. https://www.medicalnewstoday.com/articles/326193

[2] Pouwer, Frans; Kupper, Nina; Adriaanse Marcel C, “Does Emotional Stress Cause Type 2 Diabetes Mellitus? A Review from the European Depression in Diabetes (EDID) Research Consortium, February 11, 2010. https://www.discoverymedicine.com/Frans-Pouwer/2010/02/11/does-emotional-stress-cause-type-2-diabetes-mellitus-a-review-from-the-european-depression-in-diabetes-edid-research-consortium/

[3] Caporuscio, Jessican, PharmD, “How Are Diabetes and Stress Linked

[4] WebMD Editorial Contributors, “Managing Stress When You Have Diabetes,” WebMD, February 21, 2021. https://www.webmd.com/diabetes/managing-stress