Stress: how it affects your body and mind and triggers hypertension and diabetes

Many people live almost all day in action mode, even when they are already in bed. Body lying down, mind on alert. That disconnect between what the body needs and what the mind is doing is one of the main causes of insomnia and difficulty concentrating the next day.

Relationship between stress, hypertension and diabetes

The link between chronic stress, high blood pressure and diabetes has been studied for decades. What is observed again and again is that prolonged stress:

• Repeatedly raises blood pressure, until the body gets used to having it high


• Increases glucose production and impairs insulin action, promoting insulin resistance


• Contributes to weight gain, especially in the abdomen, a key factor in the risk of diabetes and heart disease

An interesting aspect is that the brain does not distinguish well between a real threat and a perceived threat. That is, it reacts similarly to a physical danger and to a work email that makes you anxious. That constant activation, day after day, ends up overworking the cardiovascular system and metabolism.

In patient accounts collected in health psychology books a similar story repeats: years of “getting by” with headaches, sleepless nights and stress, until one day a routine check-up shows worrying blood pressure or glucose figures. It is at that moment that many people realize it was not “just tiredness.”

Effective strategies to control stress and protect your health

Controlling stress does not mean eliminating it completely, but learning to manage it so it does not harm your body or mind. The methods most recommended have something in common: they get you moving or actively connect you with your inner experience.

Some strategies backed by science:

• Regular physical activity: brisk walking, dancing, swimming or strength exercises help reduce muscle tension, improve sleep and regulate blood pressure and blood sugar


• Breathing and relaxation techniques: slow, deep breathing, progressive muscle relaxation or guided meditation reduce nervous system activation


• Sleep routines: going to bed and getting up at the same time, limiting screens before sleep and creating a dark, quiet environment facilitate restorative rest


• Time management: breaking large tasks into small steps, prioritizing and learning to say no when necessary eases mental overload


• Quality social contact: talking with trusted people reduces feelings of isolation and improves coping ability

By contrast, passive coping methods, such as spending long hours in front of the TV, endlessly checking social media or playing video games to “forget everything,” can provide momentary relief but do not resolve the cause of stress and, in the long run, may even intensify it.

A frequent anecdote in motivational wellness talks: when asking the audience to recall a situation in which they felt truly calm and present, the vast majority mention walks outdoors, moments of connection with another person or creative activities — rarely a TV binge. That spontaneous response already indicates what kinds of experiences truly feed our inner balance.

When to see a doctor or seek professional help

If you have tried to improve your habits on your own and you still have headaches, insomnia or difficulties concentrating, it is important to consult a health professional. The goal is to:

• Rule out other medical causes of your symptoms


• Assess your blood pressure, glucose and other risk factors


• Design a personalized lifestyle change plan

It can also be very useful to see a psychologist or therapist. Therapy helps to:

• Identify the real sources of your stress


• Learn new ways to cope with difficult situations


• Work on beliefs and habits that keep you constantly on alert

Seek urgent care immediately if you experience:

• Chest pain that radiates to the jaw, back, shoulders or arms


• Shortness of breath


• Severe dizziness, cold sweating or nausea

These symptoms may be signs of a heart problem and should not be attributed to stress without further evaluation.

And finally, if at any time you feel you might harm yourself or cannot find a way out, you should immediately contact your country’s emergency services or crisis helplines. Asking for help is a form of care, not a sign of weakness.

Integrating small daily changes, paying attention to your body’s signals and seeking support when needed not only reduces headaches, improves sleep and restores mental clarity. It is also a direct investment to prevent serious problems in the future such as hypertension and diabetes. Your long-term health starts with how you manage your day-to-day today.