Stress and Blood Sugar: What You Need to Know (and What You Can Do About It)

As summer winds down, life seems to speed up. Between back-to-school routines, work deadlines, and the looming holiday season (who knew one calendar could hold so many potlucks?), stress has a way of piling up. If you’re living with diabetes, you might have noticed that stress doesn’t just affect your mood—it can affect your blood sugar, too.

How Stress Impacts Blood Sugar

Here’s the short and sweet version: when you’re stressed, your body releases hormones (like adrenaline and cortisol) that get you ready for “fight or flight.” In the past, that might have helped us run from a wild animal. But today? The “wild animal” is more likely an email marked urgent or a traffic jam on the way to school pickup.

Those stress hormones signal your liver to release extra glucose into your bloodstream to give you energy. The problem is, if you’re not running from a tiger, you may not use that extra glucose—and your blood sugar can rise.

If you wear a continuous glucose monitor (CGM), you may even spot those sneaky stress-related spikes. Maybe your blood sugar looks steady, and then—bam!—a stressful meeting or an argument with your teenager sends it climbing. It’s not your imagination. Stress really can show up on your glucose graph.

Everyday Stressors (and Why They Matter)

Stress doesn’t have to be “big” to have an effect. Sometimes it’s the small, daily things:

• Juggling new school schedules and after-school activities

• Trying to make dinner while helping with homework

• The mountain of emails that seems to grow faster than laundry

• Holiday parties, extra treats, and a schedule that never quits

It adds up, and your body feels it.

What You Can Do About It

The good news? You’re not powerless. Stress management can make a real difference in your blood sugar, your energy, and how you feel day to day. Here are a few strategies that are easy to try:

• Take a pause. Even 2–3 minutes of deep breathing can lower stress hormones. Try “box breathing”: inhale for 4 counts, hold for 7, exhale for 8, hold for 4.

• Move your body. A short walk, dancing in the kitchen, or even stretching can help burn off that extra glucose your liver released.

• Plan. A weekly meal plan, a shared family calendar, or setting out school bags the night before can take pressure off busy mornings.

• Sleep matters. Lack of sleep = more stress and higher blood sugar. Aim for a consistent bedtime whenever possible.

• Ask for help. Whether it’s splitting tasks with a partner, saying no to that third holiday party, or reaching out to a friend, remember you don’t have to do it all alone.

The Takeaway

Stress happens—it’s part of life. But learning how it affects your blood sugar and practicing small stress-busting habits can make a big difference. Next time you see a spike on your CGM after a hectic morning, give yourself some grace. It’s not just the food—it might be the stress talking.

And if you want to dive deeper into what really impacts your blood sugar (beyond just carbs), check out more resources on our website. You’ll find education, support, and practical strategies to help you feel more in control.

👉 Check out our online course to learn more about what affects your blood sugar and how you can control it.