Can stress affect blood sugar? 7 ways to keep your blood sugar levels balanced

Many of us have experienced that strange mix of shakiness, lightheadedness and mental fog. Your heart starts to race. You’re suddenly drained, a little sweaty and on edge. It feels like your body is sounding an alarm, but you’re not sure why. You might start to wonder, “Is something wrong with my blood sugar?”

It’s a good question and one that more people are asking. While we often hear about high or low blood sugar in the context of people living with diabetes, the truth is that blood sugar changes can happen even if you’ve never had a blood sugar issue before. In some cases, it’s tied to what and when you eat. For others, it’s your body reacting to something else entirely: stress.

Can stress affect your blood sugar levels?

The short answer is yes. Stress can play a role in how your body manages blood sugar.

When you’re stressed, your body goes into “fight or flight” mode, even if there’s no real danger. In response, it releases hormones to give you a quick burst of energy. These hormones raise your blood sugar so you have the fuel to deal with a threat.

But if you’re stressed often because of work, relationships or just a busy life, your body keeps releasing those hormones, even when you don’t need them. Over time, this can lead to higher blood sugar levels, more insulin resistance and a bigger strain on your body’s ability to keep things in balance.

Stress can also cause blood sugar to drop suddenly, leading to what’s often called a “crash.” This happens because the hormonal surge can cause your body to produce extra insulin in some cases, or because stress triggers behaviors that cause rapid spikes followed by sharp drops.

What causes low blood sugar?

Your body carefully works to keep your blood sugar at a healthy level. When it dips too low, you may feel a bit off. Most people associate these episodes with diabetes, especially with taking insulin or skipping meals. But it’s possible to experience low blood sugar even without a diabetes diagnosis.

One common reason is something called reactive hypoglycemia. This tends to happen a few hours after eating, especially a meal high in sugar or simple carbs. Your body may release more insulin than necessary, and that insulin can push your blood sugar too low, too fast.

In other cases, low blood sugar may strike after going too long without food, or when you exercise without properly fueling up beforehand. Heavy alcohol use and certain medications can also interfere with how your body regulates glucose.

Stress is an often-overlooked cause of low blood sugar that’s becoming more common in everyday life.

Recognizing the symptoms of high and low blood sugar

Understanding the signs your body gives you is key to managing blood sugar, especially when stress is involved. Stress can cause fluctuations that lead to both high and low blood sugar levels, and each comes with its own set of symptoms. Being aware of these warning signs can help you act before things get worse, whether you have diabetes or are simply feeling the effects of stress on your body.

Common symptoms of high blood sugar include:

• Increased thirst and dry mouth
• Frequent urination
• Fatigue or feeling unusually tired
• Blurred vision
• Headaches
• Difficulty concentrating or feeling “foggy”
• Unexpected weight loss (over time)
• Slow-healing cuts or infections

Symptoms of low blood sugar can include:

• Shakiness or trembling
• Sweating, especially cold sweats
• Rapid heartbeat or palpitations
• Feeling anxious or irritable, or “hangry”
• Dizziness or lightheadedness
• Hunger or nausea
• Confusion or difficulty focusing
• Weakness or fatigue

Because stress can cause your blood sugar to swing between high and low levels, you might experience symptoms from both lists at different times. Recognizing these signs early and understanding how stress plays a role can help you work with your healthcare provider to manage your health more effectively.

When to call your doctor

If episodes of lightheadedness, fatigue or shakiness are happening regularly, it’s worth a conversation with your doctor.

They may want to check your blood sugar with a fasting test or ask you to track your symptoms alongside meals and activities. It’s possible you’re experiencing non-diabetic hypoglycemia or another condition that affects your blood sugar.

The key is not to brush off your symptoms. Whether the root cause is dietary, hormonal, emotional or a mix of all the above, it is worth exploring.

Managing Type 2 diabetes and stress

For people living with Type 2 diabetes, managing blood sugar isn’t just about food—it’s about the whole picture, including stress. That’s because stress doesn’t just affect your mood; it can cause blood sugar to spike or dip in ways that make diabetes harder to control.

When you’re under stress, your body releases cortisol and adrenaline, hormones designed to give you energy quickly. In someone living with diabetes, this surge can cause blood sugar to rise sharply. At the same time, stress makes the body less sensitive to insulin, the hormone that helps your cells absorb sugar from the bloodstream. As a result, more sugar stays in your blood for longer, leading to higher readings.

Over time, the combination of elevated stress hormones, reduced insulin sensitivity, and disrupted routines, like poor sleep or emotional eating, can throw off even the most carefully managed diabetes plan. And it’s not just about management; researchers are beginning to see stress as a possible factor in the development of Type 2 diabetes itself.

Recent findings suggest that women who experience chronic stress, whether from major life events or long-term pressure at home or work, may face a significantly higher risk of developing the condition. That’s why healthcare providers often ask patients about their emotional well-being as much as their eating habits and medications.

Why stress management matters for your well-being

While you might think of stress as a mental or emotional issue, the effects can also be physical. That’s especially true when it comes to blood sugar. Chronic stress can:

• Increase insulin resistance
• Make it harder to stick to healthy habits like eating well or exercising
• Lead to emotional eating or poor sleep, both of which affect glucose levels
• Make people less likely to monitor their numbers consistently

This makes stress management such an important part of everyone’s well-being. Techniques like mindfulness, yoga, walking or talking to a counselor can go a long way in helping regulate both your emotional well-being and physical health.

Even if you don’t currently have diabetes, ongoing stress can raise your long-term risk. Insulin resistance, caused by chronic stress and inflammation, can be a stepping stone toward developing Type 2 diabetes down the road.

7 ways to balance your blood sugar levels 

You don’t need to have diabetes to start paying attention to your blood sugar. If you’ve ever felt tired, shaky or unfocused after a meal, or during a stressful day, your body may be reacting to sudden changes in glucose levels. These swings can happen whether you have diabetes or not. And while they may not be dangerous at first, repeated spikes and crashes can take a toll over time.

The good news is that small changes in your daily habits can help you keep your blood sugar more stable. These tips don’t require a diagnosis or medication, just a little awareness and consistency.

1. Eat balanced meals

   Eating mostly sugar and refined carbs, like white bread or soda, can cause your blood sugar to rise and fall quickly. Including a mix of protein such as eggs, nuts or chicken, fiber-filled fruits and vegetables, and healthy fats like avocado or olive oil, helps slow digestion and gives your body steady energy.

2. Don’t go too long without eating

   Skipping meals or long gaps between meals can lead to blood sugar dips, especially if you’re active or under stress. Try to eat every three to four hours during the day to keep your energy levels up and your blood sugar more stable.

3. Be mindful of caffeine and alcohol

   Caffeine can sometimes trigger anxiety or jitters that feel like low blood sugar, especially on an empty stomach. Alcohol, particularly without food, can cause blood sugar to drop hours later. If you drink, try pairing it with a balanced snack and stay hydrated.

4. Stay active, but fuel up first

   Exercise is great for blood sugar balance, but doing it without eating beforehand can sometimes cause low levels, especially during longer or more intense workouts. A small snack with carbs and protein before exercising can help.

5. Practice daily stress relief

   Stress management isn’t just good for your mental health, it also helps your body regulate blood sugar more effectively. Try deep breathing, taking a walk, journaling or listening to music. Just a few minutes a day can make a difference.

6. Get consistent, high-quality sleep

   Poor or interrupted sleep affects how your body uses insulin and can make blood sugar more unpredictable. Aim for seven to nine hours of restful sleep each night and try to keep a regular bedtime and wake-up time.

7. Stay hydrated throughout the day

   Your body needs water to move sugar into cells and flush out excess glucose. Even mild dehydration can make blood sugar levels harder to control. Keep a water bottle nearby and sip often, especially in hot weather or during physical activity.

Feeling stressed? Listen to what your body’s telling you

If you’ve been feeling “off” lately, it might not just be in your head. Stress could be throwing your blood sugar out of balance. Chronic stress doesn’t just affect your mood; it can interfere with insulin function, spike blood sugar levels and make symptoms harder to manage.

By connecting the dots between stress and your habits, your emotions and how you feel physically, you can take an active role toward feeling better in the long run.

Do you have questions about stress and its impact on your well-being? Connect with a doctor today.