6 Simple Ways to Reduce Stress with Type 2 Diabetes

Managing stress is essential when you have type 2 diabetes—not just for your peace of mind, but also for your blood sugar levels. When you’re under stress, your body releases more cortisol, a hormone that can cause your blood sugar to rise. High cortisol levels can also increase fat storage, boost your appetite, and make it harder to manage diabetes symptoms. In short, stress doesn’t just affect your mood—it affects your entire metabolic system.

But here’s the good news: you have more control than you might think. Simple, intentional steps can help you lower stress naturally while supporting better blood sugar control. You don’t have to overhaul your life overnight. Start small with these six easy, effective strategies:

1. Learn More About Your Condition and Find Support

Feeling overwhelmed often starts with uncertainty. If you’re not sure what’s happening in your body or how to respond, anxiety can quickly take over. That’s why education is so important. The more you understand type 2 diabetes, the more confident—and less stressed—you’ll feel managing it day to day.

Helpful tools like the Diabetes Solution Kit can walk you through the basics of blood sugar control, nutrition, exercise, and more in a step-by-step, natural way. You don’t have to go it alone either. Joining a Barton Webinar or another online support group allows you to connect with experts like Dr. Scott and others living with diabetes. Their advice, encouragement, and real-life insights can reduce the emotional burden that often comes with managing a chronic condition.

2. Get Organized with Meals and Medications (or Supplements)

Staying organized can take a lot of the guesswork—and stress—out of your diabetes routine. Whether you’re taking prescribed medications or natural supplements like CinnaChroma or Berberine from Barton Nutrition, keeping a daily schedule can make everything feel more manageable.

Using a simple pill organizer or reminder app helps ensure consistency. The same goes for meal planning. Eating well-balanced meals regularly is crucial for keeping blood sugar stable. Consider using a weekly meal planner or even a healthy meal delivery service to make things easier. Knowing what’s for dinner (and that it supports your health) can be a big relief during busy weeks.

3. Try Meditation—or Even Better, Take Time to Pray

Even just 5–10 minutes of meditation per day can help lower cortisol levels, reduce anxiety, and improve your sense of well-being. Meditation isn’t complicated—it can be as simple as focusing on your breath or repeating a calming word or phrase.

If meditation doesn’t resonate with you, try prayer. For many people, taking a quiet moment to talk to God or reflect spiritually brings comfort and strength, especially during uncertain times. Whether you meditate or pray, these quiet moments help calm your nervous system and create space for mental clarity and peace.

4. Use Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a powerful, yet simple technique. You tense and then slowly release muscle groups throughout your body—from your toes to your forehead. It’s effective in releasing physical tension caused by stress and has even been shown to support lower blood sugar levels when practiced regularly.

You can find guided PMR sessions online or through relaxation apps. Try adding this to your bedtime routine or during moments when you feel particularly anxious or overwhelmed.

5. Do What Brings You Joy

Joy isn’t just a luxury—it’s essential to good health. What activities make you smile or feel centered? For some, it’s a walk in nature; for others, it might be listening to music, drawing, journaling, reading, or spending quality time with loved ones. Even small moments of happiness throughout your day can make a big difference in reducing stress and improving your overall outlook.

By prioritizing activities that nourish your soul, you’ll naturally reduce stress and support better emotional balance.

6. Build a Routine That Works for You

Consistency is key when it comes to managing both stress and type 2 diabetes. A simple, repeatable daily routine that includes movement, nutritious meals, quiet time, and quality sleep provides a sense of stability. And stability helps calm your nervous system.

Start with one or two small changes. Maybe you go for a walk after lunch, prepare meals on Sundays, or set a regular bedtime. Over time, these little habits create a lifestyle that supports both your emotional and physical well-being.

The Bottom Line

Reducing stress isn’t just good for your mood—it’s vital for your health. When you lower stress, you help lower cortisol, balance blood sugar, and make living with type 2 diabetes more manageable. Whether you choose to educate yourself, find a supportive community, take time to pray, or simply organize your meals better, small, consistent changes can lead to lasting improvements.

Remember, you’re not alone. With the right tools and support, you can take control of your health—and thrive with type 2 diabetes.