Managing Diabetes Distress: What It Is and How to Cope
Diabetes distress is a common but often overlooked aspect of living with diabetes. Unlike burnout, which reflects a sense of exhaustion or disengagement, diabetes distress refers to the emotional burden of managing a chronic condition.
If unaddressed, diabetes distress can lead to burnout, but it may not...however you label it, if you are feeling like you are experiencing diabetes distress or diabetes burnout, it's important to seek support.
Understanding its causes and finding ways to cope are essential for maintaining both mental and physical health.
What is Diabetes Distress?
Diabetes distress is the emotional strain that stems from the ongoing demands of diabetes management. This might include:
Worrying about long-term complications.
Feeling frustrated by fluctuating blood sugar levels.
Experiencing guilt or shame when management doesn’t go as planned.
Struggling with the time, energy, and resources diabetes care requires.
Signs of Diabetes Distress
Recognizing the signs of diabetes distress is the first step toward addressing it. You might be experiencing distress if you feel:
Overwhelmed by daily diabetes tasks like testing, counting carbs, or taking insulin.
Doubts about your ability to manage diabetes effectively.
Resentment toward your condition or the routines it imposes.
Isolated or unsupported in your diabetes journey.
Common Triggers of Diabetes Distress
Certain events or challenges may intensify distress, such as:
A recent diagnosis or major health event.
Difficulty achieving blood sugar goals despite your best efforts.
Balancing diabetes care with other life responsibilities.
Lack of understanding or support from loved ones, coworkers, or healthcare providers.
Strategies to Manage Diabetes Distress
1. Build a Support Network
Connect with Others: Join diabetes support groups in person or online to share experiences and gain encouragement.
Lean on Friends and Family: Educate your loved ones about diabetes and ask for specific help, such as reminders or shared meal planning.
See a therapist. ADA has a resource for finding a therapist who knows about diabetes.
2. Work with Your Healthcare Team
Be honest about your feelings with your care team. They can offer practical solutions, adjust treatment plans, or connect you to counseling services.
3. Focus on Small Wins
Celebrate incremental progress, like avoiding glucose spikes for a meal or a few meals rather than fixating on perfection.
4. Practice Self-Compassion
Diabetes is a challenging condition. Be kind to yourself and remember that you are acting as your body’s pancreas, and that is hard! Setbacks are part of the journey.
5. Try Stress-Relief Activities
Engage in activities that bring joy and relaxation, like walking, painting, yoga, mindfulness meditation, or some of the games in your eddii app.
6. Use Technology to Simplify Management
Tools like eddii can help make tracking blood sugar levels, setting reminders, and managing trends easier and more engaging.
When to Seek Professional Help
If diabetes distress begins to affect your ability to care for yourself or enjoy daily life, consider seeking help from:
A therapist experienced in chronic illness.
A certified diabetes care and education specialist (CDCES).
Your primary care provider or endocrinologist; our endocrinologists at eddii-Care are accepting new patients.
Diabetes distress is a natural response to the challenges of living with a chronic condition, but it doesn’t have to take over your life. By acknowledging your feelings, seeking support, and taking small, intentional steps, you can regain a sense of balance and confidence in your diabetes management.
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