Category: Mental Well-being
How being in the present can put your stress from diabetes in the past
Stress is a natural part of life. It helps us stay alert and ready for life’s challenges1. All the day-to-day stressors in life—work, commuting, family, world events—do a pretty good job keeping us all on edge. Now imagine loading on the stress that comes with living with diabetes. With the worries about controlling your glucose, your future, and all the other places your mind takes you while you’re doing your best to manage your health2.
Stress impacts you and your A1C.
Stress releases hormones like cortisol, the juice that puts you in “fight or flight” mode3. It can cause your muscles to tense, your heart rate to go up, and your glucose levels to spike. Over time, chronic stress can keep sugar levels high, which is called chronic hyperglycemia1. And chronic hyperglycemia can lead to insulin resistance and type 2 diabetes1.
There’s another concern to watch out for if stress gets out of hand, it’s called diabetes burnout. It stems from feeling overwhelmed by the continual efforts to manage diabetes. And the belief that despite a person’s best efforts, they’re having no success at caring for themselves2.
The symptoms of diabetes burnout vary from person to person, but Diabetes UK describes them as4:
- Feeling angry about diabetes and frustrated about the demands of managing it
- Worrying about not taking enough care of your diabetes but not feeling motivated to change
- Avoiding going to appointments or checking your blood sugars
- Making unhealthy food choices regularly
- Feeling alone and isolated
None of us is perfect when it comes to managing our stress. And as anyone living with diabetes knows, it’s easy to get down on yourself. The good news is that there are many ways to reduce your stress. And one that’s growing in popularity uses something we are all equipped with, a mind.
Mindfulness. Stress just can’t stand it.
Mindfulness Based Stress Reduction, or MBSR, is a meditation practice that has grown in popularity over the last 40 years. Developed in 1979 by Dr. Jon Kabat-Zinn and his colleagues at the University of Massachusetts Medical Center, MBSR was originally designed to help people manage stress and pain from medical illnesses. Since its first applications, MBSR has grown to be used for a wider range of health issues. As well as to improve general health and help people reduce their overall stress5.
Your A1C may find it soothing, too.
When you begin to use mindfulness, your emotions aren’t the only things that improve. In 2023, US research suggested the glucose-level-reducing powers of mind-body practices. The findings showed that those who participated in mind-body activities lowered their levels of hemoglobin A1C by 0.84%, on average6.
How mindfulness works
We’ll spare you the scientific explanation. In human terms, mindfulness is the practice where you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. There’s a wide range of exercises you can do to relax your body and mind to help reduce stress, including breathing methods, guided imagery, and other activities. Best of all, you can practice mindfulness anywhere and anytime, but finding a quiet, somewhat distraction-free place is usually preferred7.
Try these 3 easy, mindfulness exercises from Mayo Clinic7.
Focused breathing
There are many mindfulness practices centered around breathing. When you’re overcome with negative thoughts, try this one:
- Find a comfortable place to sit down.
- Take in a deep breath and close your eyes.
- Bring your full attention to your deep breathing, focusing on the sensation of the air flowing in and out of your body.
- Continue as long as you want, but doing this exercise for even a minute can be very beneficial.
Body scan meditation
We all have a body, so why not put it to good use relieving some stress? Try this quick mental scan when you’re feeling anxious, uneasy, or nervous:
- Lie on your back. Make sure your legs are extended, and your arms are at your side with palms facing up.
- Focus your attention slowly and deliberately on each part of your body. You can start with the bottom of your feet, followed by your toes, the tops of your feet, and continue upward.
- Take a moment at each body part to be aware of any sensations, emotions, or thoughts—without judging them as good or bad.
- When you reach the top of your head, you can either stop or wander back down to your feet making sure you identify and feel those sensations at each stop along the way.
Walking meditation
Our feet are great receptors for the world around us, and a surprisingly therapeutic touchpoint for our attention. Here’s how to take your stress out for a little stroll:
- Find a quiet place inside or outside that gives you 10 to 20 feet to walk.
- Begin to walk slowly, focusing on the experience of walking. Be aware of the sensation of standing, and the movements of your legs and of your feet touching down.
- Feel the surface of the ground and focus on how your body keeps you balanced.
- When you reach the end of your walk, turn and walk back to where you began. Again, being aware of each step and the details of your body parts moving.
FreeStyle Libre systems—a great way to be mindful of your glucose
Beyond using those deep cleansing breaths, a continuous glucose monitor (CGM) can help you keep track of your glucose levels. With Libre systems, you can manage your diabetes with more confidence*8.
Less stress + more knowledge = lower A1C
The Libre systems include a small wearable sensor that sends glucose level readings to a smartphone app† or reader‡. The Libre systems have been proven to help people with diabetes achieve significantly lower A1C*9,§10—without fingersticks||. All in all, Libre systems sensors are the small but mighty way to make more informed decisions*8 and take actions that can add up to big changes over time.
Choose the #1 prescribed CGM in the US¶—FreeStyle Libre systems.
Learn more about Libre systems today.
CGM = continuous glucose monitor(ing)
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FreeStyle Libre 3 system is cleared to be used by children 4 years and older with Libre 3 sensor and 2 years and older with Libre 3 Plus sensor.
FreeStyle Libre 2 system is cleared to be used by children 4 years and older with Libre 2 sensor and 2 years and older with Libre 2 Plus sensor.
Medicare and other payor criteria may apply.
* Study was performed with the outside US version of the FreeStyle Libre 14 day system. Data is applicable to FreeStyle Libre 2 and 3 systems, as feature sets are similar as FreeStyle Libre 14 day system, excluding alarms.
† The FreeStyle Libre systems apps are only compatible with certain mobile devices and operating systems. Please check the Support section of our website for more information about device compatibility before using the apps. Use of the FreeStyle Libre systems apps may require registration with LibreView.
‡ The FreeStyle Libre systems apps and the FreeStyle Libre systems readers have similar but not identical features. Fingersticks are required for treatment decisions when you see Check Blood Glucose symbol and when your glucose alarms and readings from the system do not match symptoms or expectations.
§ Study was performed with the outside US version of the FreeStyle Libre 2 system. Data is applicable to FreeStyle Libre 3 system, as feature sets are similar.
|| Fingersticks are required if your glucose alarms and readings do not match symptoms or when you see Check Blood Glucose symbol during the first twelve hours.
¶ Based on retail and durable medical equipment sales data for patient’s last-filled prescription, by manufacturer.
♢ Eligible patients will receive one (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor for users with a compatible mobile phone operating system at $0 copay. The expiration date of the voucher is 60 days from the issue date. This program is available for patients with Type 1 diabetes or Type 2 diabetes or gestational diabetes. Patients ages 18 and older are eligible to sign up and receive an offer for the (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor. Patients ages 2–17 are eligible to receive an offer for the (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor through their parent or guardian. This offer is void where prohibited by law. Abbott may modify or rescind this offer at any time without notice. The discounts are not available to beneficiaries of Kaiser Permanente, Medicare, Medicaid or other federal or state healthcare programs, residents of Massachusetts, or US territories (other than Puerto Rico). The free (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor is provided as a sample and is limited to one sample per eligible person per product identification number. The FreeStyle Libre 2 Plus sensor or FreeStyle Libre 3 Plus sensor cannot be re-sold, traded nor submitted to any third-party payer for reimbursement and is not provided as any inducement for future purchases. The free sample card is not health insurance.
References: 1. Kapil, Sharma, et al. “Stress-Induced Diabetes: A Review.” Cureus 14, no. 9 (2022): e29142. https://doi.org/10.7759/cureus.29142. 2. American Diabetes Association. “Diabetes Distress.” Diabetes and Emotional Health Workbook, Chapter 3, 2021. https://professional.diabetes.org/sites/default/files/media/ada_mental_health_workbook_chapter_3.pdf. 3. Diabetes UK. “Stress and Diabetes.” Accessed December 21, 2025. https://www.diabetes.org.uk/living-with-diabetes/emotional-wellbeing/stress. 4. Diabetes UK. “What is Diabetes Distress and Burnout?” Accessed December 17, 2025. https://www.diabetes.org.uk/living-with-diabetes/emotional-wellbeing/diabetes-burnout. 5. Kian, A. Armani, et al. “The Impact of Mindfulness-Based Stress Reduction on Emotional Wellbeing and Glycemic Control of Patients with Type 2 Diabetes Mellitus.” Journal of Diabetes Research (2018): 1986820. https://doi.org/10.1155/2018/1986820. 6. Sanogo, Fatimata, et al. “Mind- and Body-Based Interventions Improve Glycemic Control in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis.” Journal of Integrative and Complementary Medicine 29, no. 2 (2023): 69–79. https://doi.org/10.1089/jicm.2022.0586. 7. Mayo Clinic Staff. “Mindfulness Exercises.” Mayo Clinic, October 11, 2022. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356. 8. Fokkert, Marion, et al. “Improved Well-Being and Decreased Disease Burden After 1-Year Use of Flash Glucose Monitoring (FLARE-NL4).” BMJ Open Diabetes Research & Care 7, no. 1 (2019): e000809. https://doi.org/10.1136/bmjdrc-2019-000809. 9. Evans, Mark, Zoë Welsh, and Alexander Seibold. “Reductions in HbA1c With Flash Glucose Monitoring Are Sustained for up to 24 Months: A Meta-analysis of 75 Real-world Observational Studies.” Diabetes Therapy 13, no. 6 (2022): 1175–1185. https://doi.org/10.1007/s13300-022-01253-9. 10. Leelarathna, Lalantha, et al. “Intermittently Scanned Continuous Glucose Monitoring for Type 1 Diabetes.” New England Journal of Medicine 387, no. 16 (2022): 1477–1487. https://doi.org/10.1056/nejmoa2205650. 11. ADA Nutrition & Wellness Team. “What Is the Diabetes Plate?” Diabetes Food Hub. American Diabetes Association, January 15, 2025. https://diabetesfoodhub.org/blog/what-diabetes-plate.
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