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.
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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
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
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.
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
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.
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.
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.
Go to the NDSS website and read, listen to, and download these resources:
Use your smartphone for guided meditations or daily short workouts to manage stress. Some useful apps are:
If you’re feeling stressed or anxious, practice this breathing technique to help ease these feelings:
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.
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.
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.
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.
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 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 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 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 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.
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.