Coping with Diabetes

Living with diabetes is a journey that goes beyond just managing blood sugar levels. At Banner Health, we understand that diabetes isn’t just a physical challenge; it can also affect your emotional well-being.

From the moment of diagnosis to the everyday realities of living with diabetes, it’s normal to experience a range of emotions. Find out ways to help you manage your stress and make living with diabetes less of a challenge. 

Common feelings that come with diabetes

Diagnosis blues: Receiving the news that you have diabetes can be overwhelming. First reactions may be shock, disbelief, fear and even anger. You may ask, “What does this mean for my life?” 

Daily struggles: The routine of managing diabetes can sometimes lead to frustration, stress and even moments of sadness. Balancing insulin and medications, monitoring blood sugar and making lifestyle changes like healthier eating and getting more exercise can be difficult.

Living with diabetes: Diabetes is a chronic disease that does not go away. Over time, living with diabetes may bring about emotions such as anxiety or fear about the future, worry about complications or even occasional feelings of loneliness or isolation. 

It’s normal to feel this way. Living with diabetes can be challenging. But when everything feels like too much to deal with, you may develop diabetes distress. If you don’t manage this distress, it can get worse and lead to burnout (physical and emotional exhaustion) and depression.

How emotions and stress affect diabetes

Emotions can affect diabetes by making blood sugar levels go too high or too low (and vice versa). When you are stressed or emotional, the body releases hormones that can mess with insulin and raise or lower blood sugar. 

On the other hand, high or low blood sugar levels can lead to mood swings and emotional changes like confusion, nervousness, irritability and sadness.

Stress can also make it hard to pay attention to your diabetes. You may not focus on taking care of yourself. You may forget to eat, eat more or choose less healthy foods. You may avoid physical activity, get poor sleep or forget to take your medications.

Active ways to cope and thrive 

If you’re feeling discouraged about diabetes, it’s very normal. But taking small steps can help turn negative emotions into positive actions. The following are some tips that can help you cope:

• Get educated: Learn all you can about your type of diabetes. Understanding gives you more control over your health choices, reducing stress and empowering you to make informed decisions.
• Keep a routine: Stick to a regular schedule for your day. Eat healthy, exercise and take your medication. This helps your brain know what to expect, and it can make you feel more in control. 
• Be kind to yourself: Think about what you have done to be healthier. Try not to say hurtful things to yourself, like: “It’s my fault for not eating better.” Instead of blaming yourself, say: “I’m doing my best.” Positive self-talk can help improve your emotional well-being and mindset.
• Handle stress: Figure out what helps you relax when you’re stressed. It might be taking a short walk, listening to music, exercising, meditating, deep breathing, journaling or doing something you enjoy.
• Express yourself: Journaling, painting or another creative expression can help you process emotions.
• Share with loved ones: Talk to friends and family about your emotions and experience. Even just telling others how you feel may help relieve some stress. Most people who care about you will want to know how diabetes affects you.
• Accept help from others: Those who care about you want to help. Accepting help is OK. They can remind you to take your medications, help prepare healthy meals or be your workout buddy to help keep you accountable.
• Set limits: Know what you can handle and don’t push yourself too hard. It’s OK to say “no” to things that may be too much for you at the moment. 
• Join a support group: Connect with other people living with diabetes who understand what you are going through. It can be comforting to share experiences and learn from each other.
• Ask for help: Talk to your health care provider, diabetes care team or a licensed behavioral health specialist if you think you may be struggling with depression, anxiety or diabetes distress.

Next step: Monitoring and follow-up care

Taking care of your emotional well-being is just one part of the journey. Learn more about monitoring your diabetes and the importance of follow-up care. Your health matters to us, and we're here to support you on your path to a balanced and fulfilling life.