Can Stress Raise Blood Sugar? What You Need to Know

Stress increases 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 levels; it’s your body’s way of mobilizing energy to respond to a threat.

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

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

How stress affects blood sugar levels

When you are stressed (physically or emotionally) your brain activates a built-in alarm system called the hypothalamic-pituitary-adrenal axis (HPA axis). This pathway ends with your adrenal glands releasing cortisol, the body’s main 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 if cortisol remains high for long periods of time, it can affect the way your cells respond to insulin.

Cortisol tells the body to prioritize quick energy over storage, temporarily reducing insulin’s ability to transport glucose into cells. Over time, this repeated interference can make cells less sensitive to insulin, keeping blood sugar levels high in the long term.

However, cortisol is not the only factor in the effect of stress on blood sugar levels. Recently, researchers discovered a direct connection between the brain and the liver that links the amygdala, a major stress center, to glucose production.

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

Stress alone will not cause type 2 diabetes. But when combined with other factors, such as poor diet or inactivity, chronic stress can damage this brain-liver circuit, driving insulin resistance and contributing to the development of the disease.

Can stress increase blood sugar levels in type 2 diabetes?

If you have type 2 diabetes, stress can make blood sugar levels even higher. This can significantly worsen insulin resistance and make the disease more difficult to manage.

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

Tension
Mood swings
Fatigue
Even higher blood glucose levels

Ways to reduce stress and lower blood sugar levels

Excercise

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

When you are resting, insulin is the main hormone that allows glucose to enter muscle and fat cells. But when you exercise, your muscles take glucose from the bloodstream and burn it for energy without the help of insulin.

This lowers blood sugar levels at the time, while also making your cells more responsive to insulin and keeping glucose levels balanced in the long term.

Additionally, exercise improves your metabolic health by:

Fighting inflammation
Relieving stress, anxiety and even symptoms of depression
Support weight loss and maintenance
Reduction of 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 per week.

Yoga and gentle movement

Yoga combines physical movement with breath and awareness of the present moment to naturally reduce stress and control blood sugar levels. Research shows that regular exercise can reduce:

Fasting glucose
Blood sugar spikes after meals
HbA1c (average blood sugar level 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 the muscles, improving insulin receptor activity and glucose uptake
Stimulate the pancreas to secrete insulin via gentle pressure in postures such as forward bends and abdominal twists
Promote weight loss and reduce belly 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.

Take a deep breath

Deep breathing activates your parasympathetic nervous system to:

Reduce stress
Calm the amygdala
Lower cortisol levels

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

There are several effective breathing exercises, but one of the simplest is box breathing. Here’s how you can try it yourself:

Sit comfortably in a chair or on the floor.
Breathe in slowly through your nose for 4 seconds.
Hold a count of 4.
Exhale for a count of 4.
Hold for another count of 4.
Repeat this 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 reduces stress hormones such as cortisol and adrenaline, better supporting:

Blood sugar
Blood pressure
Emotional well-being

Studies show that practicing this technique for 20-30 minutes per day can significantly reduce fasting glucose levels, post-meal glucose levels, and HbA1c over time.

Try it yourself by starting at your feet and working towards your head:

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

Guided images or visualizations

Visualization involves the use of mental images to calm the nervous system and reduce stress. You can do this yourself, or as instructed by an admissions or mental health professional.

Research on mindfulness practices involving visualization has found that this practice:

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

Here’s how to try this simple, calming technique:

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

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

Summary

Stress can increase blood sugar levels, increasing your risk for insulin resistance and making type 2 diabetes more difficult to treat. But with a few simple strategies, you can take back control.

Pay attention to your body’s responses to identify any patterns as you begin to weave these habits into your routine:

Exercise for at least 30 minutes most days to lower cortisol levels and increase insulin sensitivity.
Try yoga and gentle movements to stimulate blood flow and activate your body’s relaxation response.
Practice deep breathing and/or meditation to calm your nervous system and support more stable glucose levels.

Stress is part of life, but it does not have to harm your health. By adopting these relaxing, hormone-balancing habits, you can keep your blood sugar levels in check and lay the foundation for a healthier future.