As a psychiatrist, I’ve seen it time and time again -people come looking for deep explanations or complex solutions to reduce stress from living with diabetes.
Living with diabetes isn’t just about tracking numbers or following doctor’s orders—it’s about carrying the weight of it every day. But here’s the truth I always share: the small, almost overlooked things often make the most significant difference.
Stress can creep in quietly—worrying about your next appointment, a surprise blood glucose reading, or just feeling worn down by the daily routine. And when stress rises, so does cortisol, which impacts your blood sugars.
The good news? You don’t need to overhaul your life to feel better. A few simple steps done regularly can ease your mind, steady your body, and give you back a sense of control.
Here are some practical stress-reducing techniques I often recommend—especially for Canadians living with diabetes—because they’re realistic, they work, and they remind you that small shifts add up.
1. When Stress Hits, Just Breathe
You know that feeling—your blood sugar’s higher than you hoped, or you’re sitting in a waiting room wondering what your doctor will say this time. Your heart’s racing, your mind’s spinning and without realizing it, your breathing gets shallow.
I share a simple trick with my patients: breathe on purpose. It sounds almost too easy, but techniques like 5-5 breathing (inhaling for 5 seconds, exhaling for 5) or the classic 4-7-8 can quickly calm your nerves. 4-7-8 breathing is simply taking an inhale through your nose for four seconds into your belly, holding gently for seven seconds and then taking a slow, outbreath through your mouth for a count of eight seconds. Do that for two minutes and your stress will fade away. It’s not about doing it perfectly—just slowing things down. A few deep breaths can stop stress from increasing blood sugar. Next time you’re feeling that wave of worry, try it. You’ll be surprised how much two minutes of breathing can reset your whole system.
2. Step Outside—Let Canada Do Its Thing
You don’t need me to tell you that fresh air works wonders. Being outside clears your head, whether walking by the lake, taking a stroll through the neighbourhood, or just standing on your porch with a coffee. We’re lucky in Canada to have nature everywhere, even in cities. Just 20 minutes outdoors can bring stress levels down. There is no need for a big hike—just get out there and let nature do what it does best.
3. Use Your Phone for Change
Your phone isn’t just for emails and news alerts, it can help you relax. Apps available through Diabetes Canada, or even guided meditations on Calm or Insight Timer, are great when you need a quick reset. And if you haven’t yet fully explored this website, Diabetes Care Community, it’s full of tips and support from people who get what you’re dealing with.
4. Don’t Go It Alone
Diabetes can feel isolating, but it doesn’t have to be. There are thousands of Canadians going through the same ups and downs as you. Online communities like Diabetes Care Community or peer programs from Diabetes Canada can be a lifeline. Sometimes, just knowing someone else understands takes a weight off your shoulders.
5. Plan and Stress Less
We all know that nagging question: ‘What’s for dinner?’ It shouldn’t be a daily source of stress. A little meal planning can save you from last-minute decisions that spike both anxiety and blood sugar. It’s not about being a gourmet chef—just keeping things simple and steady.
6. Give Your Brain a Break from the News
It’s tempting to stay glued to the headlines, but too much news—especially the bad kind—feeds stress. Check in once or twice daily, then switch to something lighter. Trust me, your mind will thank you. And no, scrolling before bed doesn’t help anyone sleep better.
7. Sleep: The Most Underrated Medicine
Good sleep can fix a lot more than you think. Stress, blood sugar swings and low energy get worse without proper rest. Try to stick to a routine and keep screens out of the bedroom. Using a light therapy lamp can work wonders if winter’s messing with your sleep cycle, too.
8. Shake Off the Tension—One Muscle at a Time
Ever notice how stress doesn’t just stay in your head? It creeps into your shoulders, neck, and jaw. You might not even realize how tense you are until you try to relax.
One of my go-to suggestions is Progressive Muscle Relaxation (PMR). Don’t let the fancy name throw you off—it’s as simple as tensing a muscle group and then letting it go. You can find tons of free guided PMR videos on YouTube. Put one on before bed or after a tough day, and within 10 minutes, you’ll feel like you’ve dropped a backpack full of bricks.
9. Move a Little—It All Counts
You don’t need to hit the gym or run a marathon. Dance around the kitchen, walk, or try a quick ParticipACTION video. Movement clears stress and helps keep your blood sugar steady. The trick is finding something you enjoy because you’re likelier to stick with it.
10. Talk to Someone—It Helps More Than You Think
When stress feels too much, reaching out to a professional can make all the difference. You don’t have to wait until things get overwhelming. Sometimes a conversation is precisely what helps you get back on track.
Bonus Tip: Be Kinder to Yourself—Watch That Self-Talk
If you’ve ever thought, ‘I’m terrible at this,’ or ‘What if things just get worse?’, you’re not alone. Living with diabetes can invite a lot of negative self-talk.
Here’s the thing: your thoughts aren’t always telling the truth. When you notice those harsh inner comments, pause. Ask yourself, ‘Is this a fact, or just fear talking?’
Then try to reframe it with something more balanced like, ‘I’ve managed tough days before,’ or ‘I’m doing what I can today.’ Writing these down can help, too.
Remember, being kinder to yourself isn’t just lovely, it’s good for your health.
If there’s one thing I’ve learned working with people managing diabetes, it’s this: you don’t have to do everything at once. Trying to tackle too much can add more stress. Instead, making small changes daily can make all the difference. They say perfectionism is the enemy of progress, and nowhere is that truer than in self-care. So, choose two or three of these suggestions and implement them today. Joining an online community can improve loneliness rather than going it alone.
Over time, these small actions can help lower stress, improve blood sugar control and, most importantly, make daily life feel lighter.
