If you are living with diabetes, fears about needles, complications or hypoglycaemia (also known as hypos or low blood glucose levels) can make things extra challenging.
However, with some simple techniques and a little bit of practice, you can take back control and feel confident in your ability to tackle things.
It is completely normal, especially with a change in your health, to find yourself feeling a little more worried or fearful than usual. Small amounts of fear or worry are completely natural, and allow our bodies and brains to warn us about things that could harm us.
Sometimes, however, our fear systems can take over and make us nervous about places, activities or even thoughts that might trigger these feelings. This can become a problem if they start getting in the way of managing diabetes and feeling well.
Generally, when we are worried or fearful our body’s natural response is to make our heart rate and blood pressure go up.
This can make your chest feel tight, your heart feel like it is beating extra strongly, your hands get sweaty, or your stomach feel queasy.
Often we hear these words used interchangeably, which can get confusing. Here we mean a concern or fear about specific things (like needles) or events (like hypos or diabetes-related complications).
If you think your worry, anxiety or stress is about life more generally, rather than one specific thing, you might like to see our sections on stress and anxiety or diabetes distress and burnout.
This section gives an overview of common things people living with diabetes have said weigh on their minds. Some of them may feel familiar, some may not apply to you at all.
If your specific worry is not listed here do not be discouraged – the techniques and tips covered further down will still likely be helpful.
If you do not like the idea of needles, you are not alone – in fact, it is one of the most common fears with as many as 1 in 4 adults affected. When you are living with diabetes, the need to regularly check blood glucose levels or inject insulin can make this fear extra challenging.
There are simple techniques which can make the experience of using needles or finger pricking much easier. You will find these, and some general tips and techniques further down in What you can do.
Some people with a fear of blood or needles will also get a sudden drop in blood pressure. This can then cause them to feel dizzy, light-headed or even faint.
Although it can feel unsettling, this kind of reaction is not dangerous or life-threatening on its own, and with practice you can learn to reduce or even stop it entirely.
If you are using insulin or certain diabetes medications, you have likely felt worried about your blood glucose dropping too low at one point or another.
Sometimes this fear can take over and stop you doing things you normally enjoy, or you may feel the need to keep your blood glucose high to avoid any chance of a hypo.
There are many things you can do to reduce both the fear of hypos and the chance of hypos happening. You will find some strategies for putting the handbrake on unhelpful thoughts in the What you can do section below.
It is also a good idea to chat to your health care team about what you are feeling – they can help you with some practical strategies to reduce your risk of having a hypo.
While aiming to be in your target glucose range is important, the reality is that being out of your target range can happen sometimes, even if you do everything right.
Having a hypo does not mean you have failed, it means you are a normal person living with diabetes. What is most important is accepting it has happened, and being confident on what to do next.
If you are feeling worried, nervous or scared about developing a diabetes-related complication, you are not alone. Nearly two thirds of people living with diabetes have felt that way at some point.
While being aware of potential complications from diabetes is important, the stories you hear in the media often focus on the most severe cases. Here are some facts to help put things into perspective:
If you are actively taking steps to manage your diabetes, you are reducing your risk of diabetes-related complications.
While it is normal to have periods of time when your glucose levels are outside your target range, taking steps to get back on track as soon as possible and having regular checks to catch any problems early, will help you reduce your risk of diabetes-related complications long term.
And thanks to dedicated researchers and healthcare teams, treatment and knowledge is improving every day.
Below you will find a few simple exercises and tips that other people have found helpful. You may like to try a couple of things in combination to figure out what works for you.
Practicing the exercises when you are not feeling worried or nervous will make them easier to use when worry or nerves do pop up.
It is useful to understand that our minds and bodies are not separate systems.
Things in our bodies affect our mood (e.g. having a headache can make you feel cranky), and how we are feeling affects our bodies (e.g. feeling worried can make your muscles physically tense up).
This is why if you are feeling your fear system take over, focusing on calming your body can help calm your thoughts too.
A very effective way of calming our nervous systems is to breathe deeply in a rhythm or pattern.
Sometimes worry around medical appointments or procedures can come from a fear of being out of control.
Practising calming exercises, taking a friend or family member with you, understanding what to expect, and letting the health professional know how you’re feeling can all help you feel more confident and in control.
When we are worried, nervous or fearful our thoughts can feel like a runaway train that is hard to control. Learning to recognise, interrupt or pause these thoughts can make it easier for us to see our patterns and challenge our thinking.
Support from family, friends and the diabetes community can be a big help in reducing our 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 and some even offer an online counsellor or online psychologist to talk to.
If your fears or worries feel overwhelming, are stopping you from effectively taking care of your diabetes, or you would just like some extra help tackling them, getting support from a professional who specialises in emotional or cognitive wellbeing is a good idea.
As a starting point you might like to explore free resources like 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).
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’re 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.
People with diabetes often worry or become fearful about hypos. There are many things you can do to reduce the risk of hypos and ease your fears.
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