Everyone feels a bit flat or emotionally worn out from time to time. Dealing with diabetes every day can feel like an added weight on top of everything else. While ups and downs will always be a part of life, there are some practical things you can learn and do to start feeling more like you again.
When you live with diabetes, it is normal to sometimes feel a bit down or sad. The extra effort and energy needed to manage your condition day in and day out can leave you feeling mentally and physically drained.
Understanding more about what can cause low moods, and the link between diabetes and depression, can help you adapt and cope when low feelings affect you.
This section gives an overview of some of the common ways that diabetes can affect your mood and lead to feeling flat, low, or down. It also discusses depression and diabetes, and how the two can impact each other. Some of them may feel familiar, some may not apply to you at all.
If your specific experience is not listed here do not be discouraged – the tips covered in What you can do and When to get support are still likely to be helpful.
The connection between our minds and our bodies is something we all experience. For example, a sudden fright can make your heart beat faster; deep breathing can help your mind relax. Similarly, changes in your blood glucose levels can cause changes in your mood too.
High blood glucose levels (hyperglycaemia) can cause feelings of fatigue and irritability. On the other hand, low blood glucose levels (hypoglycaemia) can make you feel as though you are on an emotional roller coaster. And when your blood glucose levels swing between both extremes, you may experience frustration and brain fog as well.
Feeling like this can make it hard to have enough energy to manage your diabetes. This in turn can make your blood glucose levels higher, which can make mood worse.
Knowing that diabetes can affect your moods – and vice versa – is an important step in managing your diabetes. When you check your blood glucose levels it can be a good idea to make a note of your mood, to see if there is a link between them. You can then share this with your diabetes health professional and work on this together.
Living with diabetes is never an easy thing to deal with. All the added responsibilities and the extra mental energy needed to manage it can be daunting and it is not surprising if you feel mentally and emotionally drained.
Support from people who understand, especially those who also have a similar experience can be really helpful. You might like to explore our peer support programs to connect with people who are also navigating life with diabetes.
Depression can feel and look different person to person. And sometimes it might be hard to tell if your low mood is due to depression or to living with diabetes. While not everyone with diabetes will experience depression, there appears to be a link between the two.
If you have noticed any of these signs have been going on for more than two weeks, it is time to reach out to a health professional for advice:
Depression can make managing your diabetes harder, and diabetes can make your depression symptoms worse too. This is why if you have a history of depression it is important to let your diabetes health professionals know so they can provide the right support and guidance.
When your mood is low, it is common to feel unmotivated to do things. Sometimes, however, this can also be an early warning sign of diabetes distress or burnout. Learn more about the signs and what to do here.
Below are some practical tips and techniques to help you cope with low mood and improve your overall wellbeing.
When you are feeling down it can be hard to be motivated to learn new skills, so do not feel like you have to try everything. Just do what feels comfortable and easiest for you.
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, and some programs even offer an online counsellor or online psychologist to talk to.
If feeling down or depressed is becoming overwhelming, 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.
As a starting point you might like to explore free resources like Beyond Blue, Lifeline or any of the other organisations listed in the support services page. Head to Health (1800 595 212) is a free service which can also help you navigate your options and find which local services and supports might be right for you.
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).
13YARN (13 92 76) also offers a free, confidentially 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 NDSS. For young people, our Diabetes Youth Zone is a go-to guide with useful resources, tips and advice for managing diabetes with confidence.
Everyone feels down or sad from time to time. For most people, these feelings do not last long. There are many things you can do to overcome your feelings of depression.
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.
