It’s estimated that people living with diabetes can make up to 180 more decisions each day about their health than someone without diabetes. This is an astounding number of extra decisions, and it can take its toll on both your physical and mental wellbeing. It’s important to acknowledge that having diabetes is not easy. There are added pressures, demands and expectations and there is no doubt that this can become tiring. This may include making decisions around food, exercise, and medication on a daily basis, to organizing and attending health appointments to manage your feet, eyes and heart health.  

When faced with any kind of distress, people can make less rational decisions or care less for themselves. This may impact a person’s ability to self-manage their diabetes. If you find that you are not coping, here are some practical strategies that might help ease the burden. 

Be kind to yourself 

Try to let go of expectations that are too high and focus on the things that you can achieve. For example, your blood glucose levels are going to fluctuate in response to different foods that you eat and the type and amount of physical activity that you do. Varying levels of stress, hydration and other environmental factors will also affect blood glucose levels. Try to identify patterns so you can predict what might happen, but don’t beat yourself up if your blood glucose levels go higher or lower than expected. This is a learning experience and will help you to make decisions about your diabetes in the future. 

Find the right healthcare team for you 

Finding a healthcare professional can be like shopping for new shoes. You’re not always going to settle on the first pair you try on. It’s important to take your time and choose a healthcare team that is the best fit for you. Sometimes this might be via word of mouth where a friend or family member has recommended someone to you. Seek out health professionals with excellent communication skills, who demonstrate collaborative practice, provide support and encouragement, are innovative and who engage in shared decision making. 

Set small and achievable health goals 

Are you setting realistic expectations of yourself? Consider setting SMART (Specific, Measurable, Achievable, Realistic, Timed) goals so you are working towards what is most important. Be kind to yourself and celebrate the small wins along the way. Write them down so you know exactly what you want to achieve and how you’re going to do it. Consider sharing your goals with others so they can support you and cheer you on, particularly when obstacles arise. 

Diabetes distress 

Diabetes distress is the emotional burden of living with and managing diabetes. If you feel overwhelmed, concerned, worried, or frustrated with the challenges of managing your diabetes, then you are not alone. It is understandable to feel this way from time to time. Diabetes distress becomes a serious problem when these emotions start to affect your work, school, relationships, and the management of your diabetes. 

Where to get help 

Reach out to your friends, family, and diabetes healthcare team to see how they can support you. It may also help to talk to others living with diabetes who may have some strategies that have worked for them. You could also reach out to a psychologist who is trained to provide support to people with a focus on emotional health, motivation, self-confidence, and relationships. Talk to your doctor about getting a referral to a psychologist under a mental health care plan. 

By Hayley Nicholson, Exercise Physiologist, Credentialled Diabetes Educator