Stress plays a significant role in type 2 diabetes by triggering hormones that disrupt blood glucose control and promote insulin resistance.​

Stress, hormones, and type 2 diabetes

When we are stressed, we release stress hormones like cortisol, which signal the liver to release more glucose into the bloodstream. This ‘fight or flight’ response provides energy in case the body needs to run or fight—but for people with prediabetes or type 2 diabetes, it can cause harmful spikes in blood glucose.

Chronic stress keeps cortisol levels high, which reduces insulin’s ability to move glucose into cells where it’s needed. Over time, cells become less responsive to insulin, contributing to insulin resistance and higher blood glucose.

Stress often drives unhealthy coping behaviours, such as overeating, inactivity, alcohol use, smoking, and overworking. It also disrupts sleep, which further worsens insulin resistance and glucose control. This creates a vicious cycle—stress fuels poor habits and sleep problems, which in turn increase diabetes risk and complications like neuropathy and heart disease.

Importance of stress management

Managing stress through exercise, relaxation techniques, better sleep, and healthy eating can break this cycle and improve blood glucose control. Physical activity lowers stress hormones while enhancing insulin sensitivity, helping to reverse early insulin resistance in type 2 diabetes.

How to reduce stress

• Exercise regularly: Physical activity helps lower stress hormones and improve mood.
• Practice relaxation techniques: Try deep breathing, meditation, yoga, or progressive muscle relaxation.
• Maintain social connections: Spend time with family, friends, or community groups to reduce feelings of isolation.
• Manage your thoughts: Challenge negative thinking and use positive self-talk.
• Take breaks and pursue hobbies: Schedule time for activities you enjoy to recharge.
• Seek professional help: Online programs like This Way Up offer free CBT-based stress management courses.

When to talk to your doctor

Doctors can assess stress, check for underlying conditions, and refer you to psychologists or counsellors. Seek help if:

• Stress is constant and interferes with daily life.
• You feel overwhelmed or react extremely to stress.
• Stress causes anxiety, depression, or physical symptoms like sleep problems, headaches, or chest pain.
• You withdraw from others or rely on alcohol or substances to cope.

Australian support services

• Beyond Blue – 24/7 confidential support for stress, anxiety, and depression. Call 1300 224 636.
• MindSpot Clinic – Free online assessments and treatment for stress and anxiety. Call 1800 614 434.
• Lifeline Australia – Crisis support 24/7. Call 13 11 14.
• 13YARN – Support for Aboriginal and Torres Strait Islander peoples. Call 13 92 76.
• Kids Helpline – Free counselling for young people. Call 1800 551 800.
• This Way Up – Free online stress management courses.
• Healthdirect Australia – Information and symptom checker.

New Zealand support services

• Anxiety NZ –  Clear explanations about stress and practical tips for coping.
• Mental Health Foundation of New Zealand – PDF download with advice on relaxation, good sleep, and simple activities like walking and meditation to reduce stress.
• First Steps – Practical tips, videos, and tools to support mental wellbeing, including mindfulness, managing emotions, and workplace stress.
• WorkSafe – Downloadable guide on understanding and managing workplace stress and fatigue.
• Mental Health Foundation – Helplines.
• Mental Health Foundation – Evidence-based actions to build resilience and reduce stress in workplaces.
• HealthEd – Directory of helplines and local mental health service contacts, including support for families and emergency guidance.
• Health New Zealand – Comprehensive guide to mental health support services, helplines, and online resources.
• 1737 Need to Talk? – Free, confidential 24/7 counselling helpline and text service staffed by trained counsellors for anyone feeling stressed, anxious, or overwhelmed. Call or text 1737.