“Your outlook and mental approach are so important in controlling your diabetes,” one myT1Dteam member shared. “At times, it gets so exhausting and difficult. It’s hard enough just dealing with everyday life. Adding the mental and physical challenges makes it overwhelming sometimes.”

Life can be stressful, and type 1 diabetes doesn’t make it easier. People with type 1 diabetes have the extra job of monitoring their blood sugar and dealing with potentially scary high or low blood sugar episodes. However, staying positive about life and diabetes management is vital for good glycemic control (keeping blood sugar in a healthy range). Here’s why.

Stress Hormones and Blood Sugar

Stress can change the way your body handles type 1 diabetes and responds to treatment. This happens because stress affects hormones involved in blood sugar regulation. For example, the stress hormones cortisol and adrenaline cause hyperglycemia (high blood sugar) by triggering a fight-or-flight response. This triggers insulin resistance, leading to high blood sugar levels.

Managing out-of-control blood sugar can be mentally taxing. “It’s been a rough couple of days,” a myT1Dteam member said. “I’m having a hard time keeping my sugars down. I’m doing everything I’m supposed to. I’m taking the right amount of mealtime insulin for what I eat and taking the right amount of long-acting insulin before bed, but my sugars still won’t stay down. If I try to correct it, it’ll go down and then come right back up. It’s kinda scary because I don’t know what more to do about it.”

If your insulin therapy isn’t working as well, contact your health care provider. You may need to adjust your treatment plan and investigate the cause of high sugar, such as different types of stress. You can also discuss ways you can take charge of your diabetes management, such as with continuous glucose monitoring, simplified glucagon delivery systems, and apps that make carbohydrate counting less of a guess.

The effects of the stress hormones and inflammation caused by hypoglycemia (low blood sugar) can last for several days after a hypoglycemic incident. Having an action plan for a subsequent hypoglycemic event, including having a discussion with a trusted friend or family member about how they can help, may put your mind at ease.

Long-Term Effects of Chronic Stress

Short-term stress isn’t always bad — a little extra stress can motivate you to reach goals or overcome challenges. However, living a stressful life with ongoing psychological stress can take a significant toll on your health and well-being. High stress levels can increase your risk of diabetes complications and other health problems.

Stress affects pretty much every body system. For example, stress can lead to stomach ulcers, high blood pressure, muscle tension, headaches, and sexual dysfunction.

Stress puts extra wear and tear on your body, which can be especially concerning for people with type 1 diabetes. Potential complications of type 1 diabetes already include heart problems, nerve damage, kidney issues, high-risk pregnancies, and damage to the eyes and feet. However, maintaining good blood glucose (blood sugar) levels can reduce your risk of complications. Getting a handle on your body’s stress response is essential for longevity and good health.

Strategies To Manage Stress

The good news is that even if you can’t control stressful situations, you can take control over how they affect you and how deeply you feel stress. Managing stress doesn’t have to be complicated or require a lot of time and effort, but it does take practice. Just setting aside a few minutes each day to focus on the present may help. In addition, you can try the stress-relief strategies discussed below.

Avoid Substance Abuse

When under stress, people often try to cope by using alcohol, caffeine, or cigarettes or by binge eating. Recognizing your habits and finding healthier coping strategies is essential for a long, healthy life.

Get Active

Exercise boosts feel-good hormones called endorphins. Find an activity you enjoy, and make the effort to move a little bit each day. If you’re not usually physically active, talk to your doctor about how to adjust your diabetes management when you exercise.

Prioritize Sleep

Sleep is critical for mental health. If stress keeps you up at night, consider getting professional help to get the rest your body needs.

Try Meditation

Meditation can help lower your stress levels. If you’re not sure how to do it, try this six-minute guided meditation.

Have Fun

Laughing physically reduces stress. Although you might not feel like you have much to laugh about, try going to a comedy show, watching a funny movie, or meeting up with a friend who makes you smile.

Music can have a profound effect on your mood, and you can control the soundtrack. Play upbeat tunes while you pay bills, clean the house, or prepare meals.

Get Professional Help

Sometimes stress gets out of hand. Recognizing that you’re having a hard time is the first step toward getting help. Don’t put stress on the back burner. Talk with your doctor about meeting with a mental health care professional. They may recommend keeping a journal to help get a better picture of your stress, and they can teach you more techniques to calm down when feeling anxious.

Conversations on myT1Dteam

Everyone has some stress, and people with diabetes are no exception. Members of myT1Dteam have reported various stressors, including personal problems, financial concerns, health insurance headaches, and blood sugar issues.

“This diagnosis is causing me so much stress,” shared one member. “I was newly diagnosed with type 1 diabetes at the age of 80 caused by cancer treatment. Having to fight for supplies and insulin is making me crazy. The testing and injecting are the least of it — dealing with the pharmacies and Medicare is terrible.”

Sometimes, stress can create a negative cycle of high blood sugar from being stressed and stress from worrying about high blood sugar. Like everyone else, people with type 1 diabetes need to find healthy ways to protect themselves against the toxic effects of stress. “Always stay positive. It really helps with diabetes control,” one myT1Dteam member said.

“This may seem easier said than done, but try to take one day at a time,” suggested another member. “Find a support group to help you.” Connecting with people who can relate to your situation can help you feel less alone during stressful times.

Talk With Others Who Understand

On myT1Dteam, the social network for people with type 1 diabetes, more than 3,500 members come together to ask questions, give advice, and share their stories with others who understand life with type 1 diabetes.

Are stressful life events getting in the way of your diabetes care? Do you use deep breathing, physical activity, or other strategies to deal with emotional stress? Share your experience below, or start a conversation by posting on your Activities page.