Honoring World Diabetes Day

1. It is very common and is often misdiagnosed as depression. It can occur at any time and may peak during challenging periods (e.g. at diagnosis, life transitions, worsening of long-term complications).

2. It is important to recognize the signs/ symptoms, which can include:

• Not taking medications or monitoring blood sugar
• Missing medical appointments
• Feelings of frustration/ anxiety / overwhelm around self-care needs
• Worrying about future complications/ health
• Guilt/ shame around diabetes management
• Risk taking behaviors
• Unhealthy or uncontrolled eating

3. According to the ADA, diabetes distress is associated with adverse medical and psychological outcomes:

• Elevated A1c
• More frequent severe hypoglycemia
• Impaired quality of life
• Suboptimal self-management

If not addressed, diabetes distress can turn to burnout and disengagement from self-care altogether. This can co-occur with anxiety, depression, and negative mood. Here are some tips on how to prevent and/ or address diabetes distress:

1. Acknowledge what is going well! It is easy to focus on the negative but take time to note what is going well and write those things down. A simple shift in mindset can help to ease panic and stress. Diabetes is not your fault. High glucose readings or labs are not failings. Reframe your thoughts, instead of “I can’t do this or it’s too much or I am not doing a good job” shift to “It’s just a number; I have resources that can help me manage my diabetes.”
2. Reach out for help. Talk to your healthcare provider or diabetes educator to express how you are feeling. You may be able to simplify your current medicine and glucose monitoring regime or take a safe break. Ask if there are support groups you can access/ attend. Talking to others with diabetes can help ease isolation and help you brainstorm on how to make your life easier.
3. Act now! If your list of things to do feels overwhelming, pick something small that you can do right now. Get up and walk around, schedule time for self-care, meal prep or look for ways to simplify your week. Taking small steps can help you feel more in control. Making small, healthy changes over time can profoundly impact your health. You don’t need to be perfect to support your health and avoid future complications!
4. Mindfulness. Own your choices, if you indulge or forget a dose, don’t feel guilty about it. Acknowledge it and remind yourself you are in charge. The next meal or the next day is a new opportunity. Stay present and avoid catastrophic thoughts of the future. Consider incorporating breath work or mediation or create a mantra “It’s just a number” to help lessen your anxiety, overwhelm, anger, and/or frustration.

These simple tips can help transform diabetes distress and move you from surviving to thriving! Diabetes doesn’t have to define you and there are resources out there to help.  Check out our nutrition page for more information on this topic!

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