Diabetes Distress and Mental Health: Finding Balance When It Feels Like Too Much

by Stefanie Rekdal, RD, CDCES

If you live with diabetes, chances are you've heard, "Just don’t stress!" more times than you can count. But when having to manage blood sugars, medications, meals, and emotions, how do you not feel overwhelmed? This Mental Health Awareness Month, let’s discuss the emotional and psychological impact of living with and managing diabetes, or Diabetes Distress.

Evidence from 50 studies across the world tells us that one in four people with type 1 and 2 diabetes have high levels of diabetes distress that may negatively affect how they manage their diabetes. The most reported problem areas are worrying about the future/potential complications and experiencing feelings of guilt and anxiety when diabetes management goes off track.

Feeling drained or frustrated?

You’re not alone. Take this brief assessment to see where your diabetes distress may be coming from—it can also be a great conversation starter with your healthcare provider.

Unlike in many other aspects of life, there is no option of taking a vacation from diabetes. Consider some of the following tips to help manage your Diabetes Distress.

• Seek support: Join a diabetes support group or talk to a mental health professional. Find one near you.
• Talk to the “Food Police”: Set boundaries with well-meaning friends and family who comment on your food choices.
• Take breaks from the routine: Enlist a family member to check your blood sugar or plan some healthy meals to give you the time off you deserve.
• Rethink the numbers: Remember that blood sugars are not good or bad. They are simply numbers that help us to make treatment decisions.
• Recharge mentally: Take a walk outside, enjoy a hobby, listen to music, try deep breathing or meditation.

Remember—you’re doing your best in a situation that doesn’t come with days off. With the right support and self-compassion, you can navigate the highs and lows—literally and emotionally—with resilience and grace.

https://diabetesdistress.org/resources/

Source: Dennick K, Sturt J, et al. High rates of elevated diabetes distress in research populations: a systematic review and meta-analysis. International Diabetes Nursing. 2015;12(3):93-107.