How to stress less about your diabetes

You probably know how stress feels: rapid heartbeat, butterflies in your gut, tense muscles. But there are some sneaky, less noticeable ways that stress can affect the body. Messing with your blood sugar levels is one of them.   

That makes managing your stress especially important if you have diabetes.  

When you’re stressed, your body releases hormones, including cortisol. And cortisol causes blood sugar to rise. This is a normal “fight or flight” response. It helps you react quickly to an emergency. But it also happens in everyday situations — like when you worry about a deadline or argue with a loved one.  

What’s more, just being diagnosed with diabetes and dealing with the condition can be stressful, says Subbulaxmi Trikudanathan, MD. She's a clinical associate professor of medicine at the University of Washington in Seattle.   

The good news? You can keep some of that stress in check by being proactive about your diabetes. Here are four strategies that can help.  

Create a diabetes action plan 

You have a lot to juggle when you have diabetes: blood sugar testing, diet, medications, and provider appointments. To make it all feel more manageable, come up with an action plan.   

An action plan is a document you create with your provider. It outlines how you track and treat your diabetes symptoms. Your plan can include: 

• A list of your medications and when you need to take them 
• Signs that your blood sugar is too high or too low 
• Steps to take if your blood sugar is too high or too low 
• Reminders to check in on how you’re feeling mentally or physically every day 

Having a written plan can make you feel more in control of your diabetes. It can also take away some of your anxiety about not knowing what to do if your health takes a turn for the worse.   

Get moving 

Exercise tops the list of natural stress busters. It reduces levels of cortisol and adrenaline, two stress-related hormones. And it increases feel-good chemicals such as endorphins.   

Physical activity can also help lower your blood sugar levels. Why? When you exercise, your body shuttles more blood sugar into muscles to be burned for energy. And the more muscle you have, the more blood sugar you can burn.  

But that doesn’t mean you have to hang out at the gym every day. You can also take a brisk walk, dance, garden, or play a sport. Slower, calmer activities have also been shown to help reduce stress. (Think: meditation, yoga, and even deep breathing.) Just find something you enjoy and stick with it. 

Talk to someone you trust 

When something’s bothering you, talking it through with a loved one can make you feel better. Or join a diabetes support group, where you can talk to people who share your struggles.   

You might also want to see a therapist. Some therapists specialize in working with people who have chronic illnesses. A therapist might be able to help you:   

• Learn strategies for taking your medications on time and monitoring your blood sugar 
• Cope with symptoms of depression if needed. (People with diabetes have a higher chance of developing depression.)  
• Deal with feelings of guilt and anxiety around your diabetes 
• Manage stress 
• Handle temptations such as sugary foods and drinks  

Stay hydrated  

Drinking enough water is important for everyone. But it’s especially true if you have diabetes. That’s because when you’re dehydrated, you have higher levels of blood sugar in your bloodstream. Staying hydrated helps your kidneys flush out excess sugar through your urine.  

Hydration is also connected to mood. Research suggests that adults who drink more water are less likely to develop depression than those who don’t drink enough water. How come? It may be that drinking water helps lower levels of a brain chemical that’s linked with depression. Think of it as good motivation to drink water throughout the day, says Dr. Trikudanathan.  

Plain water is your best bet. It has zero sugar and zero calories. If you’re craving something bubbly, try sparkling water. You can add a bit of flavor to your water by tossing in blueberries, lemon, mint, cucumbers, or other fruits and herbs. So go ahead, drink up! 

Article sources: 

Chronic stress and health: Mayo Clinic 

Cortisol: Cleveland Clinic 

Diabetes and depression: Mayo Clinic 

Talking helps relieve stress: Centers for Disease Control and Prevention 

Study on drinking water and depression: World Journal of Psychiatry 

Hydration and diabetes: American Diabetes Association