The NDSS is administered by Diabetes Australia

Your emotional wellbeing

It’s important to keep on top of your wellbeing and mental health when you’re living with diabetes. Living with diabetes involves a lot of planning and problem solving. It’s normal to sometimes feel overwhelmed, burnt out or sad. Learn how to look after your mental health as well as your body.

Keeping a healthy mind and living with diabetes

Diabetes can be really tough to live with. Feeling down or worried about your diabetes from time to time is normal. You’re not alone. But if you start to feel down or worried more than usual, or it’s affecting your everyday life, it’s important to know help is available. There are things you can do to keep on top of your emotional wellbeing and reduce the risk of diabetes distress and burnout.

Watch David’s story.

Recognising-the-Signs

Recognising the signs

Living with diabetes has its ups and downs and it can affect how you feel. It’s important to recognise how diabetes affects your mood so you can take steps to improve your emotional wellbeing and reduce the risk of diabetes distress and burnout.

The mind and body connection

Stress can affect your blood glucose levels. What you feel mentally can cause a physical response in your body.
Doctors and patient healthcare concept. Gynecologist physician t

Making change and asking for help

Learn about the simple steps you can take each day to keep your mind and body as healthy as possible.

The emotional rollercoaster

Understanding how diabetes affects your mood will help you take steps to improve your emotional wellbeing and reduce the risk of diabetes distress and burnout.

How am I feeling? It’s normal to feel…

Insecure, angry or overwhelmed about having diabetes

Stressed about constantly managing your diabetes

Burnt out – a feeling of being ‘done’ with diabetes

Worried about your blood glucose levels

It’s common to feel stressed when….

You’ve just been diagnosed and feel overwhelmed with information

You’ve lost a loved one

You’ve had an accident

You experience a health condition, related or unrelated to your diabetes

Recognising diabetes distress and burnout

People living with type 1 diabetes make 180 extra decisions every day compared to people without diabetes. So, it’s not surprising diabetes distress and burnout can happen. In fact, more than a third of people with diabetes say they feel burnt out from managing their condition. But knowing the symptoms of diabetes distress and burnout can help you look after your emotional wellbeing and reduce the risk of it happening to you.

Symptoms of diabetes distress

Symptoms can vary from person to person but can include:

Feeling overwhelmed by the demands of living with and managing diabetes

Feeling worried that you’re ‘failing’ in managing your diabetes

Feelings of guilt or anger when your diabetes management doesn’t go to plan

Feeling frustrated and controlled by diabetes rather than feeling in control of your diabetes management

Feeling unmotivated or defeated resulting in avoiding diabetes management activities such as blood glucose monitoring, taking insulin or other medications, or not going to appointments

If symptoms of diabetes distress aren’t managed, they can get worse overtime and lead to diabetes burnout.

When to ask for help

Symptoms can vary from person to person but can include:

Feeling overwhelmed or fed up with managing diabetes

Avoiding diabetes self-care

Ongoing low mood or anxiety

Low self-confidence or self-worth

Having concerns about food or your body image

Having problems with your relationships

Feeling lonely or isolated, or no longer enjoying usual activities

Going through a major life change or stressful situation for example work stress, loss of a loved one

Living with a mental illness

The good news is there are steps you can take to reduce your risk of getting diabetes burnout.

Recognising the signs

Know the signs

First, know the symptoms of diabetes distress and burnout and act early. Remember, it’s common, so you shouldn’t feel worried about asking for help.

Manage your expectations

Sometimes life gets in the way. You may not be able to do all of your diabetes self-management activities every day. And that’s okay. Diabetes can be hard to manage. If you don’t have perfect blood glucose levels, don’t dwell on it. Think of your blood glucose levels as ‘out-side your target range for now’ rather than being ‘good’ or ‘bad’.

Checking your levels isn’t a ‘test’ that you pass or fail. It just gives you information to help you manage your diabetes. Remember the big picture when it comes to your diabetes management.

Find the support you need

No one expects you to manage your diabetes on your own! Talking helps to reduce some of the stress. Talking about what it’s like for you to have diabetes to family, friends, teachers, or a health professional is part of the journey. Remember, you may feel like you’re the only one with diabetes. But you’re not. And there’s a lot of resources and help available to you.

Stress and diabetes

How your body changes under stress:

When you're stressed, your body releases the stress hormone called cortisol.
Your heart rate increases to pump more blood around the body to prepare you to "fight or flight".
Your breathing rate increases to get more oxygen into your body.
Your digestion slows down as blood from your digestive organs is redirected to the muscles in your arms and legs to help you "fight or flight".
Your muscles tense up to guard you against injury and pain.
Your liver converts glycogen (the stored form of glucose) to glucose to give your body energy to "fight or flight". And this causes your blood glucose levels to rise.

Occasional stress can make it hard to manage blood glucose levels in the short term. Chronic or ongoing stress can make it hard to manage blood glucose levels long term. It’s important to have good stress management strategies in your diabetes toolkit.

Making change and asking for help

Make "deposits" into your emotional wellbeing account

Like many skills, learning skills to look after your emotional wellbeing takes practice. Practise every day, whether you’re experiencing a down day or not. It can reduce how often you experience “down days” and help you build resilience. Think of it as making “deposits” into your wellbeing account every day. In time, your wellbeing account will grow.

If you need more help, remember to check in with your GP, diabetes health professionals or a professional who specialises in mental health. You can also ring Lifeline, Beyond Blue or any of the other assistance helplines we listed below, too.

If you feel you are in immediate danger, call 000.

Activities you can do right now to improve your mood

A 'happier me' checklist

Mindful technology

Use your smartphone for guided meditations or daily short workouts to manage stress. Some useful apps are:

Mindful breathing

If you’re feeling stressed or anxious, practice this breathing technique to help ease these feelings:

  1. With your eyes closed, or fixed on a spot in front of you, take 10 slow, deep breaths. Breathe out as slowly as possible until your lungs are completely empty. Then allow them to refill by themselves.
  2. Notice the sensation of your lungs emptying. Notice them refilling. Notice your ribcage rising and falling. Notice the gentle rise and fall of your shoulders.
  3. See if you can let your thoughts come and go, as if they are just cars passing by.
  4. Notice your breathing and your body. Then look around the room and notice what you can see, hear, smell, touch, and feel.

Top tips you can do today

Be-king-to-your-wellbeing

Be kind to yourself

It’s hard to take care of yourself when you’re feeling down or frustrated. Being kind to yourself is a great way to improve your wellbeing. Take a relaxing bath, treat yourself to a massage or listen to music you enjoy.

When you feel distressed about your diabetes, imagine what you would say to a close friend with the same struggles. Compare this to how you usually respond to yourself in these situations. Are you being harder on yourself than you would be on your friend? Follow the advice you would give to your friend instead.

Dont-blame-yourself

Don't blame yourself

Diabetes can be hard to manage, and there’s never a perfect relationship between the effort you put in and the outcome. Sometimes, people feel like they’re ‘failing’ with their diabetes. Remember, your blood glucose level is just a number, not a reflection of who you are.

Let go of unachievable expectations and focus on doing the things you can achieve. Use phrases like ‘high’ or ‘low’ blood glucose levels, instead of ‘good’ or ‘bad’. It’s about finding the balance between managing diabetes and living your life well.

Take-a-break

Remember to rest and take a break

If you feel completely fed up with your diabetes, taking a break might help. You can’t completely ignore your diabetes because you still need to take your insulin. Talk with your diabetes health professional before making changes to your diabetes management. Explain why you need a break and ask them to help you plan your break safely. They’ll be glad you asked.
Reassess-your-goals

Reassess your goals

If you feel like you’re not achieving your goals with your diabetes, consider setting one or two smaller goals to help increase your confidence. Getting some ‘easy wins’ may help you feel better.

For example, you might consider the following goal: ‘To attend four appointments (one every three months) with my diabetes health professional in the next year’. This goal is specific and measurable, which is a good thing. It also needs to be realistic for you. Keeping your appointments will mean you get the support
you need.

Connect with people

Talking things through with others can be a big help. You might like to talk to your family or friends about how you feel and how they can support you. It may also help to talk to others who understand what it’s like to live with diabetes.

The NDSS can help you find free in-person and online peer support groups with people like you with type 1 diabetes. It can be reassuring to know that other people face similar challenges and to share ideas about how to cope with them. Go to the NDSS peer support page to get started or call the NDSS Helpline 1800 637 700 and ask to speak to a diabetes health professional.

More resources for your emotional health

NDSS Helpline
1800 637 700

Call the NDSS Helpline 1800 637 700 for information about diabetes, programs, support services and subsidised diabetes products. Ask to speak to a diabetes health professional for support and advice about managing your diabetes.

Beyond Blue on
1300 224 636

Beyond Blue provides information and support for people with depression or anxiety, or anyone going through a tough time. You can get support services via phone, email, or live chat, including online forums where you can connect with others.

Lifeline on
1300 224 636

Lifeline offers 24-hour confidential phone and online crisis support. You can contact Lifeline for a range of reasons, including feelings of depression, stress, anxiety, and thoughts and attempts of self-harm.

Headspace on 03 9027 0100

Headspace is a mental health foundation for youth. It provides early intervention mental health services for young people aged 12–25 years. Information and services are also available to your family, friends, and diabetes health professionals.

Head to Health

Head to health gives access to a range of mental health information, advice, and treatment options. It can help you seek support in times of need, or when it’s most convenient for you.

Medicare

There’s a lot of support you can access through Medicare for your diabetes management and emotional health. A referral from your GP for a Mental Health Treatment Plan gives you access to rebates for the costs of seeing a psychologist. An Eating Disorder Plan gives you access to rebates for the costs of seeing a dietitian and a mental health professional.