Few people realize just how directly mental stress can affect blood sugar. When the body enters a stressed state, hormones like cortisol and adrenaline kick in, triggering the release of glucagon — a hormone that converts stored glucose into usable energy. If that energy isn’t burned off through physical activity, the glucose simply accumulates in the bloodstream, driving blood sugar levels up.
For people with diabetes, managing stress isn’t just about mental wellbeing — it’s a genuine part of disease management. Here are four approaches that can help.
1. Calm the Mind Through Meditation
Meditation is an effective way to quiet negative thoughts and bring the mind back into balance. You don’t need long sessions to start — just about 15 minutes each morning, gradually extending the duration as it becomes a habit.
A simple way to begin: find a stable, comfortable seat, close your eyes, focus on each breath, and try to hold onto positive thoughts throughout.
2. Release Physical Tension Through Movement
Regular yoga and exercise don’t just support overall health they also help stabilize heart rate and support better blood sugar control, effectively “burning off” the extra glucose released during stress.
A practical tip: rather than trying to fit in one long workout, break activity into three short sessions — morning, afternoon, and evening — about 10 minutes each.
3. Balance Emotions With Deep Breathing
When emotional stress hits, a simple deep-breathing exercise can make a real difference. Place your hand on your stomach, breathe in slowly and deeply, feeling your belly rise, then exhale slowly. Repeat a few times until your heart rate and mood begin to settle.
This technique helps shift the body out of “alarm mode” and into a more relaxed state, making it easier to handle stressful situations as they arise.
4. Ease Pressure From Work
Chronic work-related stress is one of the most common — and most overlooked — sources of tension. If work pressure is starting to affect your health, don’t hesitate to talk to a manager or colleague about ways to lighten the load. If the situation doesn’t improve, considering a change in work environment is also a reasonable option — health should always come first.
The Bottom Line
Managing stress isn’t a separate task from managing diabetes — it’s an essential part of it. From a few quiet minutes of morning meditation, to light movement throughout the day, a simple breathing exercise, or simply speaking up when work becomes overwhelming — each small change contributes to a calmer mind and more stable blood sugar, day after day.
Source: https://diab.com.vn/4-cach-kiem-soat-cang-thang-khi-bi-dai-thao-duong/