You hear a lot about looking after your physical health when you have diabetes. But looking after your mind is equally important.
The day-to-day frustrations, worries and demands that come with managing your diabetes can sometimes pile up to an overwhelming level, and can lead to feelings of diabetes distress and diabetes burnout.
Managing diabetes can be hard work. Monitoring blood glucose levels, counting carbs, making sure you get regular exercise, taking medication and juggling the demands of everyday life can be frustrating and tiring. In fact, sometimes it can feel overwhelming.
Most people with diabetes feel like this at some stage and those feelings can come and go. But recognising and managing those feelings is important to help make sure they do not turn into something more serious.
You may have heard people use these words interchangeably, but here we use them to describe slightly different things.
Occasionally feeling annoyed, pressured, and frustrated by the unending daily demands of living with diabetes is common. But when those feelings become more intense, and you begin to feel defeated, discouraged or weighed down by the challenges of dealing with your diabetes, this is called ‘diabetes distress’.
These feelings can come and go. But being aware of them and managing them is important. Because if they persist for a long period of time, they can progress to diabetes burnout.
Most people with diabetes feel like this from time to time. If these feelings persist, there is a good chance that you are experiencing diabetes distress, and it is a sign to work together with your health professional on easing your load.
Diabetes is a complex condition to manage and sometimes you feel as though you put in a lot of effort for an unsatisfying result. This is a common issue, and it can help to be realistic in your expectations, to keep up your good work and not to be too hard on yourself.
It is hard to take care of yourself when you are feeling this way. Sometimes your diabetes management works well, and sometimes everything seems to get out of sync. The key is to persevere and get professional help when you need it.
Sometimes things don’t go to plan and it is not clear why. But there is no reason to blame yourself or to feel guilty because things are not working perfectly. Be kind to yourself and talk to your healthcare professional about your situation.
Unchecked diabetes distress can escalate to a point of feeling totally ‘burned out’. This can feel like you have ‘hit a wall’, and you stop taking care of yourself and managing your diabetes. This is diabetes burnout.
Diabetes burnout can be managed. And like all mental health issues the sooner you seek support the better. Find out more in What you can do and When to get support.
Diabetes burnout is a state of emotional and mental exhaustion that occurs when you become completely overwhelmed by the demands of managing your diabetes.
It can have a serious impact on your health. When you are emotionally and mentally exhausted, you are unlikely to be able to take care of yourself and manage your diabetes properly.
The long-term high blood glucose levels that can result from this can increase your risk of diabetes-related complications.
Below you will find some simple exercises and tips to help you manage diabetes distress and burnout. You may like to try a few different things or a combination of techniques to find what works best for you.
It can be hard to find the energy to learn new techniques when you are going through burnout, so it is a good idea to practice these ahead of time so you are prepared.
Support from family, friends and the diabetes community can be a big help in reducing feelings of worry, nervousness or fear. Sometimes you might like someone to accompany you to appointments, sometimes it is someone to share the mental load, and sometimes it might just be someone you can talk to.
There are many different types of digital resources. Some are as simple as screening tools and checklists to help you decide if you want to seek help for a psychological issue. Some offer web seminars. Others have structured online programs. Some programs even offer an online counsellor or online psychologist to talk to.
If you are experiencing diabetes distress or burnout that is stopping you from effectively taking care of your diabetes, or you would just like some extra help to cope, there are a range of support services available to you.
The NDSS helpline (1800 637 700) is a free service that can help you navigate your options and find which local services and supports might be right for you. You might also like to explore free resources from any of the other organisations listed in the support services page.
Counsellors, psychologists or other mental health professionals may also be a good option. You do not need to be at a ‘breaking point’ or very unwell to see them – they can help you develop skills and tools proactively to address things before they become a problem. And, if you are eligible, your GP can help you access 10 Medicare-subsidised sessions per year through a mental health plan.
Free 24/7 crisis counselling is offered through Lifeline (13 11 14) and Beyond Blue (1300 22 4636).
13YARNÂ (13 92 76) also offers a free, confidential and culturally safe helpline where you can yarn with an Aboriginal and Torres Strait Islander Crisis Supporter.
If you feel unsafe, you are worried about someone else’s immediate safety, or you feel a life is in danger call 000.
Find more resources, programs and peer support from across the NDSS. For young people, our Diabetes Youth Zone is a go-to guide with useful resources, tips and advice for managing diabetes with confidence.
Diabetes distress is the emotional burden of living with and managing diabetes. Diabetes distress becomes a serious problem when these emotions start to affect daily life, including diabetes management.
Most people with diabetes manage well most of the time. But it is okay to acknowledge if you are struggling. Many people benefit from specialist emotional support from a psychologist.