Can stress cause diabetes?

Stress can be uncomfortable, and the more you try to ignore it, the worse it can become. Stress can lead to anxiety, lack of focus, and exhaustion. It can also come with physical symptoms, potentially raising blood pressure, contributing to insomnia, and even worsening some chronic conditions, such as diabetes and heart disease. While stress usually cannot cause diabetes, uncontrolled stress can make existing diabetes symptoms more challenging to manage. It can be crucial to develop effective stress management techniques, whether or not you’re living with diabetes. An online or in-person therapist can help you discover beneficial strategies for stress management.

Stress and your health

Many of us struggle with stress in our daily lives. You may have experienced the way stress can make it difficult to sleep, lead to binge-eating unhealthy foods, or contribute to other unhealthy habits. You may have even realized that stress often causes you to have low productivity and make poor decisions. Stress can play a significant role in your health, but many of us don’t realize it until it’s too late. Stress may be such a normal part of our daily lives that even if our doctor talks to us about the various health risks, we may brush off their concerns instead of trying to reduce our stress levels.

Stress can affect just about any aspect of your mental and physical health. When you're stressed for short periods, it can help you to focus better, potentially making you even more productive. When that stress carries on for too long, however, it can start to wear down your immune system, which can mean you have a higher likelihood of getting sick at any given time. Stress may also contribute to increases in blood pressure, blood glucose, and more.

Understanding diabetes 

In general, there are two different forms of diabetes. The first, called type 1 diabetes, is usually present when the individual is born. The other kind of diabetes, type 2, is something an individual can develop later in life, most commonly due to lifestyle factors. Type 2 diabetes is commonly found in middle-aged people or those who are older, but it can also develop in younger individuals and those who are pregnant.

When an individual has diabetes (either type 1 or type 2), their body doesn't always produce the insulin that it needs to control its blood glucose levels. When blood glucose levels get too high, this can cause damage to blood vessels and organs within the body. If the individual doesn’t get treatment, their blood glucose levels may continue to rise because their body is not able to produce the correct levels of insulin. As a result, severe health problems can occur, including heart disease, kidney disease, vision problems, stroke, or nerve problems.

Stress and diabetes: The impact

Diabetes typically occurs, in part, because blood glucose levels in the body are high for an extended period. This can be where the link between stress and diabetes comes in. When you’re stressed, your body is usually in fight-or-flight mode. You may temporarily have higher adrenaline and energy levels due to the hormones that your body naturally produces during stressful situations. 

These hormones can have a negative impact on your body’s insulin supply, potentially making it work less effectively. If your insulin can’t work well, your blood glucose levels may remain high, potentially making the effects of diabetes on your other internal organs more significant.

The lifestyle changes that stress can cause can also worsen diabetes. For example, people who live with chronic stress tend to be more likely to drink, smoke, and eat unhealthy foods, and they may struggle to find the time or energy to exercise. These lifestyle habits can negatively impact their blood glucose levels and worsen diabetes.

Chronic stress may also put you at a higher risk of developing type 2 diabetes because stress can increase your blood glucose and cause the pancreas to produce a smaller amount of insulin. Both situations could make it more likely for someone to develop type 2 diabetes, as well as other serious health conditions. 

In a nutshell, mental stress can cause glucose levels to rise, and for those who are living with type 1 or type 2 diabetes, this can be dangerous. Therefore, it can be important to learn to combat stress in daily life. Letting stressful situations or relationships persist can lead to issues down the road—and if you already have diabetes or other chronic conditions, stress can be particularly harmful.

How to reduce stress

Coping mechanisms for stress can be vital, whether you have diabetes, are in danger of developing diabetes, or are perfectly healthy, because of the ways stress can affect your body over time. However, stress can also be considered a normal part of everyday life. So, just what could you (or should you) be doing if you experience stress?

There are many things you can do to naturally reduce your stress levels. You may only be limited by your imagination! Above all, you generally want to ensure that you’re having fun with the activities you do to stop stress. If you don't, you could end up causing more stress by working hard to reduce it. Next time you feel stressed, you might try the following:

• Deep breathing
• Meditating
• Muscle relaxation
• Exercising
• Listening to calming music
• Engaging in a fun hobby
• Getting enough sleep
• Venting/confiding in someone
• Asking for help
• Taking a break

If you are experiencing stress, any of these activities may be helpful. Try to create a list of things that help you relax or feel calm when you're upset and keep that list with you at all times. Then, you can refer to your list when you find yourself feeling stressed or worrying about what might come next. Sometimes, you might need to try several different techniques to feel better.

Pay close attention to how you feel when you engage in different activities and devote yourself fully to them. If you're still thinking about the stressor when you're trying to engage in another activity, it may decrease the benefits of that stress-relief technique. By fully immersing yourself, however, you may experience much better results.

Getting professional help

If stress is something you experience frequently and you’re having trouble managing it on your own, you may want to reach out to a mental health professional for support. A therapist can help you work through your thoughts and feelings, as well as learn better ways to cope with stressful situations in your life. 

Benefits of online therapy

Online therapy can be a great way to find a qualified, helpful therapist without being limited by the available therapists in your area. You'll generally be able to reach out to them from any location with an internet connection, which may reduce your stress as it can add convenience to the therapy process. You may choose between video calls, phone calls, and online chat for sessions, which can further help you feel comfortable and less stressed.

Effectiveness of online therapy 

A 2016 study investigating the efficacy of a virtual intervention for stress found that it could be effective in reducing stress in the long term. This study joins a growing body of evidence suggesting that online therapy can be a valid alternative to face-to-face therapy for a variety of mental health concerns.