Can Stress Raise Blood Sugar? What You Need to Know

Stress raises blood sugar levels by releasing hormones like cortisol and activating a brain-liver pathway that tells your body to release more glucose.

Over time, this can worsen insulin resistance, increasing the risk of type 2 diabetes and its complications.

Even if you don’t have diabetes, stress can spike your blood sugar; it’s your body’s way of mobilizing energy to respond to a threat.

And when stress becomes chronic, those repeated spikes can take a toll–especially for people with prediabetes or type 2 diabetes.

Keep reading to explore the link between stress and glucose levels, and what you can do to protect your health.

How stress affects blood sugar

When you’re stressed–either physically or emotionally–your brain activates a built-in alarm system called the hypothalamic-pituitary-adrenal (HPA) axis. This pathway ends with your adrenal glands releasing cortisol, the body’s primary stress hormone.

Cortisol signals the liver to release glucose into your bloodstream, giving you a quick burst of energy to fight or flee from a threat.

In the short term, this can be useful. But when cortisol stays high long-term, it can interfere with how your cells respond to insulin.

Cortisol tells the body to prioritize quick energy over storage, so it temporarily reduces insulin’s ability to move glucose into cells. Over time, this repeated interference can make cells less sensitive to insulin, causing blood sugar to stay elevated long-term.

However, cortisol isn’t the only factor in stress’s effect on blood sugar. Recently, researchers discovered a direct brain-to-liver pathway linking the amygdala–a key stress center–to glucose production.

This circuit of direct nerve signals can raise blood sugar (as much as 70%) even before stress hormones are released.

Stress alone won’t cause type 2 diabetes. But when combined with other factors like poor diet or inactivity, chronic stress can damage this brain-liver circuit, drive insulin resistance, and contribute to the disease’s development.

Can stress raise blood sugar in type 2 diabetes?

If you’re living with type 2 diabetes, stress can drive blood sugar even higher. This can significantly worsen insulin resistance and make the disease harder to manage.

And unfortunately, the relationship goes both ways. While stress raises blood sugar, high blood sugar (hyperglycemia) can also increase stress, leading to:

• Anxiety
• Mood swings
• Fatigue
• Even higher blood glucose levels

Research shows that people with diabetes have higher rates of anxiety and depression than those without the condition.

But that doesn’t mean you’re powerless. Simple daily habits can help you dial down stress and keep your blood sugar in check.

Ways to reduce stress and lower blood sugar

Exercise

Physical activity is one of the most effective ways to lower blood sugar and cortisol levels.

When you’re resting, insulin is the main hormone that helps glucose enter muscle and fat cells. But when you move, your muscles pull glucose from the bloodstream and burn it for energy without insulin’s help.

This reduces blood sugar in the moment while also making your cells more responsive to insulin and balancing glucose levels, long term.

Plus, exercise boosts your metabolic health by:

• Combating inflammation
• Alleviating stress, anxiety, and even symptoms of depression
• Supporting weight loss and maintenance
• Lowering blood pressure and resting heart rate

Aim for at least 30 minutes of moderate to vigorous exercise, five days a week, plus 2-3 strength-training sessions each week.

Yoga and gentle movement

Yoga combines physical movement with breath and present moment awareness to naturally reduce stress and control blood sugar. Studies show that practicing regularly can reduce:

• Fasting glucose
• Post-meal blood sugar spikes
• HbA1c (average blood sugar over 2-3 months)
• Insulin resistance scores

These benefits stem from yoga’s ability to:

• Lower stress hormone levels by activating the body’s relaxation response (the parasympathetic nervous system)
• Improve blood flow to muscles, enhancing insulin receptor activity and glucose uptake
• Stimulate the pancreas to secrete insulin via gentle pressure in poses like forward bends and abdominal twists
• Promote weight loss and reduce abdominal fat, which improves insulin sensitivity

Look for classes at a local studio, or explore apps or videos online to build a routine that works for you.

Deep breathing

Deep breathing activates your parasympathetic nervous system to:

• Reduce stress
• Calm the amygdala
• Lower cortisol levels

One study found that after 9 weeks of daily practice, women with type 2 diabetes had significantly lower fasting, post-meal, and random glucose levels.

There are various effective deep breathing practices, but one of the simplest is box breathing. Here’s how you can try it for yourself:

• Sit comfortably in a chair or on the floor.
• Inhale slowly through your nose for a count of 4.
• Hold for a count of 4.
• Exhale for a count of 4.
• Hold for another count of 4.
• Repeat for several rounds.

Progressive muscle relaxation

This technique reduces stress by helping you release physical tension from one muscle group at a time.

It activates the parasympathetic nervous system and lowers stress hormones like cortisol and adrenaline, supporting better:

• Blood sugar
• Blood pressure
• Emotional well-being

Studies show practicing this technique for 20-30 minutes daily can significantly lower fasting glucose, post-meal glucose, and HbA1c over time.

Try it yourself by starting at your feet and working your way up to your head:

• Tense one muscle group (such as your toes).
• Hold for five seconds, then release.
• Pause to notice how your body feels.
• Repeat with the next muscle group.

Guided imagery or visualization

Visualization involves using mental images to calm the nervous system and reduce stress. You can do this on your own, or as instructed by a recording or mental health professional.

Studies on mindfulness practices that included visualization have found this practice to:

• Lower fasting glucose
• Improve insulin levels
• Reduce HbA1c in people with type 2 diabetes

Here’s how you can try this simple, calming technique:

• Close your eyes and imagine a peaceful scene. This may be a beach, forest, or other favorite place.
• Engage all your senses. Imagine the sights, sounds, textures, and even smells.
• Spend a few minutes exploring the scene, letting your body relax as your mind focuses on the experience.

Even short sessions can significantly reduce anxiety, lower stress hormones, and support steadier blood sugar.

Summary

Stress can raise blood sugar, increasing your risk of insulin resistance and making type 2 diabetes harder to manage. But with a few simple strategies, you can take back control.

Pay attention to your body’s responses to identify any patterns while you start weaving these habits into your routine:

• Exercise for at least 30 minutes most days to lower cortisol and boost insulin sensitivity.
• Try yoga and gentle movement to boost blood flow and engage your body’s relaxation response.
• Practice deep breathing and/or meditation to calm your nervous system and support steadier glucose levels.

Stress is a part of life, but it doesn’t have to derail your health. By adopting these relaxing, hormone-balancing habits, you can manage your blood sugar and lay the foundation for a healthier future.