Stress forecast: sunny stress or stormy distress?

Anyone can experience stress, and you are not alone. We are here with you.

Stress, according to the World Health Organisation (WHO, 2022), is a feeling of mental tension or worry triggered by challenging situations. It’s a normal human response, and how we react to stress can shape our physical and emotional health.

Living with Type 1 Diabetes (T1D) means navigating ups and downs. Some days feel energising; others feel draining. Then there’s the emotional toll of managing blood sugar, adjusting insulin, planning meals, and thinking about long-term complications. Diabetes distress is a specific burden associated with diabetes management (Poole & Hackett, 2024). It can cause anxiety, frustration, or burnout – not because you are failing, but because diabetes is hard.

The key is that while everyday stress impacts your health, diabetes distress poses its own set of challenges. Identifying them is important for managing your well-being.

Spotting the sugar shakers

Blood sugar fluctuates due to the influence of various types of stress.

In this article, we call these triggers ‘sugar shakers’, the everyday stressors that can shake up your blood sugar. It’s not a medical term, just an easy way to explain how stress can affect diabetes. While everyone reacts differently, being aware of these triggers can help you stay proactive.

Here are 7 common sugar shakers:

Captain Pressure

Pressures contribute to daily mental strain. When you're anxious or under pressure, your body releases stress hormones like cortisol, which can raise your blood sugar (Surwit et al., 1992).

His sidekick? Insulin Blocker, which makes your body less responsive to insulin, even when you're following your plan.

Sleepy Disturber

Poor sleep makes it harder for your body to use insulin, leading to higher blood sugar and low energy the next day.

Tiny Virus

Even small illnesses, like a cold or infection, can raise blood sugar as your body fights off germs.

Miss Moody

Hormonal changes, like those during puberty, menstrual cycles, or menopause (including peri- and post-menopause), can cause sudden highs or lows in blood sugar (Chaudhari et al., 2024). These shifts may feel unpredictable, but they’re part of the body’s natural rhythm.

Major Mayhem

Big life events, like family issues, school pressure, or personal struggles, can mess with your emotions and blood sugar.

Snack Sneaker

Stress can lead to skipped meals or sugary snacks, which may cause sudden spikes or drops in blood sugar.

Exercise Bouncer

Too much or too little exercise can cause fluctuations in your blood sugar.

Now that we have identified the key stress triggers, it’s important to recognise that stress isn’t always a negative force.

The tricky area

While stress often connects to tough events like conflict, grief, or burnout, it can also arise from positive changes like starting college, landing a job, or even falling in love.

Good or bad, stress disrupts routines, and what drains one person may energise another. Everyone reacts differently.

Cultural factors matter too. For instance, traditional meals rich in carbs, like rice, can challenge diabetes care in some Asian cultures. Finding culturally sensitive meal alternatives can reduce stress around food choices while keeping blood sugar stable.

A study found that people with T1D whose blood sugar worsened over time were more likely to report negative stress. Those with better sugar management often experienced positive stress (Lloyd et al., 2005).

Overall, it’s not just what happens—it’s how you respond that matters. Understanding your personal and cultural stressors helps you build a plan that fits your life and works best for you.

Real talk

Managing stressors isn’t easy, especially when juggling daily responsibilities and diabetes care. However, many people with T1D, including doctors and everyday warriors, have found ways to navigate these challenges.

Let's listen to some of them as they discuss how they maintain a healthy balance between their professional lives and diabetes care, all while managing stress.

First up, meet Dr Nkiruka Okoro, a healthcare professional with a special interest in clinical research (cardiovascular medicine and diabetes studies), a certified diabetes educator, and a T1D warrior for 37 years. Born in Nigeria and now based in Scotland, she juggles life as a mother, researcher, and healthcare professional, all while managing T1D every day.

Here are her 6 key habits for staying steady and smart on busy days:

1. Prioritise and plan—time management

“I rely on effective time management. I create a routine that works with my job, studies, and diabetes care. I make sure to check my blood sugar, plan my meals, and schedule physical activity. Planning ahead helps me stay steady.”

2. Fuel right—eating and hydrating.

“My meals are balanced and always within reach. I eat a mix of carbs, proteins, healthy fats, fruits, and veggies. I also stay well-hydrated; it all helps keep my blood sugar stable.”

3. Ask for support —open communication

“I openly communicate with my family, friends, and colleagues. I let my workplace know what adjustments support my health. Having this support makes a big difference emotionally.”

4. Celebrate small wins —self-acknowledgement

“Even the little victories matter. They remind me that I’m doing well and help build my confidence.”

5. Lean into hobbies

“I unwind by cooking, baking, watching movies, reading, and gardening. These moments help me reset my mood.”

6. Keep learning

“I stay informed about diabetes care. Knowledge gives me the power to adapt and make smart decisions.”

What does balance look like with T1D at school and work?

Bianca Valimento, a college athlete and T1D warrior for 14 years in the Philippines.

“I was diagnosed at 6, so managing T1D became second nature. As a college athlete studying sports science, I have learnt to balance my training with food, blood sugar, and overall health. I built strong habits early, like checking my sugar, eating snacks before bed, and staying present. What has truly transformed my life? The real game-changer for me was letting go of the idea that T1D defines me. It’s just one part of who I am.”

Francesca Yu, a speech-language pathologist from the Philippines, has been a T1D warrior for 23 years.

“When work gets intense, I take short mental breaks. I breathe in, breathe out, and play a calming song in my head—Can’t Help Falling in Love is my go-to. I loop it 5–10 times until my mind feels lighter. When I no longer feel like smashing something, I know I'm in balance."

Now that we’ve heard how others manage T1D in their busy lives, it’s important to remember that it’s okay not to have it all figured out.

No worries, “Hakuna Matata”

Stress affects both the mind and body, making blood sugar harder to manage. But it doesn’t have to take over. It’s okay to take a break and recover from the day’s exhaustion.

While you can’t control every factor, you can choose how you respond, care for yourself, and move forward. Whether it’s asking for help, checking in, or finding joy in small things, pick one thing today that helps you feel steady.

Living with T1D isn’t about perfection. It’s about being prepared, staying supported, and showing up with self-compassion.
Celebrate your wins. Breathe through the chaos. Today is enough; tomorrow is a new day.