Diabetes and Mental Health: Strategies for Balancing Both

If you’ve stumbled onto this page because you’re struggling with your mental health while managing diabetes, know that you’re in good company. When you’re diagnosed with diabetes, there’s often so much talk about the physical impacts and almost nothing about the psychological and emotional, or at least that was how it was for me. For the first ten years, there was no discussion of decision fatigue or diabetes burnout, but thankfully that’s starting to change. 

I’m not a mental health expert by any means, but I can share that I’ve definitely struggled with diabetes distress, fatigue, and burnout over the years. According to the American Diabetes Association, diabetes distress is defined as “overwhelming fears, worries, and burdens associated with the diabetes experience”, and people with diabetes (both types) are two to three times more likely to experience anxiety and depression than people without diabetes. In a nutshell, it’s a lot to deal with considering we’re making life-impacting decisions all day long. 

Today I wanted to share some of the tips and strategies I’ve used to help improve my mental health during tough times in hopes that they might be helpful to other people going through a rough time (or trying to prevent getting into a rough spot in the first place, which I love!).

Openly communicate with family and friends about how you’re feeling 

Sometimes when someone asks how we are, we immediately respond that we’re “fine” or “great”. However, when I started opening up with my family and friends about diabetes-specific struggles I was dealing with, I realized how much extra pain I was causing myself by keeping everything in and assuming they wouldn’t want to know because they couldn’t get it. They might not be able to relate or offer strategies to deal with the issue, but just being heard and getting things off my chest makes me feel a lot better much of the time. 

Build a diabetes community 

When I was younger and a new graduate, I spent a lot of time considering if I should become a psychologist who specializes in diabetes and chronic illness. Spoiler alert, it wasn’t the right path for me and I ended up taking my career in a different direction, but a few years later it occurred to me that I was drawn to that idea because I was lacking community and support from other people who got it. I’ve since built up a great little group of diabetes friends who I can text when needed and share tips with, and it’s such a benefit to vent to people who understand. If you find yourself feeling isolated, try following some diabetes creators (shameless plug, follow me on TikTok!), attending an in-person event like a Slipstream, or asking your diabetes healthcare team if they know of any local groups you can join. Don’t underestimate the power of friendship when you’re dealing with something that requires 24/7 maintenance like diabetes.  

Work out 

As much as I wish it weren’t true, I can definitely notice a difference in my mental health when I work out consistently versus when I don’t. There’s something about setting aside 30 minutes to get out of your head and blow off some steam that has cascading effects, especially when it’s the last thing you want to do. I know on days when I’m feeling particularly fed up with diabetes, finishing a Peloton class or doing an hour of yoga will completely change my mood. 

Ignore diabetes for a day 

This might be my favorite tip, just because it seems so forbidden but is actually so freeing. The idea behind this is that you ignore your diabetes for the day, opting only to do the things you absolutely need to do (aka taking insulin). You can turn off the CGM, not prick your finger, and turn off all of your pump alarms for 24 hours. It’s unlikely 24 hours will do any damage, so long as you still take your insulin. The goal is to make diabetes as minimal of a distraction for the day as possible. Of course, if you start feeling bad you can definitely resume your usual routine, but the first time I did this was the first time since being diagnosed where I felt I could relax and not stress about diabetes. Chat with your health care team, but if you’re feeling overwhelmed with the space diabetes is taking up, this might be the “vacation” you need. 

Loosen your grip a little 

Building off of the last tip, with today’s technology and devices, we’re inundated with information about our blood sugars in a way that we never were before. Is this great for diabetes management and A1c? Yes, absolutely. Is it great for our mental health? I would argue no. After a year or two of using my Dexcom CGM, I realized I had developed this less-than-ideal pattern where I obsessively checked my Dexcom after eating and monitored my blood sugars like a hawk. Any spikes or dips felt like failures, even though I reminded myself that a regular person’s blood sugars still fluctuate throughout the day. 

If you find yourself thinking the same way, it might be time to loosen your grip and try to let go of the constant monitoring. For me, I turned off all of my CGM alarms except for the mandatory ones and I try not to look at my CGM graph right after eating or bolusing because I know the temporary swings might be triggering. As a bonus, I found my A1c was actually better when I wasn’t hyper-monitoring everything and making impulse decisions. 

Know when to speak to an expert

There are times when your mental health is beyond a simple workout or diabetes vacation, and that’s when it’s best to speak to an expert. I like to reach out to my health care team because they are great with emotional support resources, but I’ve also worked with social workers and therapists who specialize in diabetes and chronic health, and there’s nothing like speaking to a professional who truly gets it. If you’re in Canada, JDRF and Diabetes Canada recently launched a tool shown below where you can find a therapist who is certified in their diabetes therapy program and knows the ins and outs of diabetes. If you’re not in Canada, Google “diabetes therapist - your city” to find someone who specializes in diabetes. As a last resort, ask your diabetes community or online groups for recommendations. 

Living with diabetes is A LOT, and feeling overwhelmed and sad is totally normal from time to time. I’d love to know if people have other strategies, so let me know in the comments if you have any other strategies for how you like to manage your mental health!