Studies have shown that most people living with diabetes experience worries, fears and other negative feelings at some stage. When these feelings are prolonged it can lead to diabetes burnout, which can lead to other serious physical and psychological complications as a result of prolonged high blood glucose levels.
The signs of T1D burnout
If you’re experiencing diabetes burnout, the rest of your life might still be ticking along well. Yet when it comes to managing your diabetes you might not have the will or the energy to do what you need to. Some signs of diabetes burnout include:
- not checking blood glucose levels
- stopping or reducing insulin injections
- not worrying about your eating habits or exercise
- ignoring or trying to forget your diabetes most of the time.
Doing everyday tasks can become mundane for everyone, so when it comes to T1D, it’s important to find ways to keep yourself motivated to manage the grind of T1D.
Coping strategies for T1D burnout
Share the load
T1D isn’t a do-it-yourself condition. It’s something we need to share with our family, friends, workplace or school so that our load is less. What can you share with others?
Speak up
Reach out to your support system and let them know T1D is taking its toll. Sometime the act of actually talking about our feelings can help to relieve your stress and overwhelm.
Celebrate your little achievements
It’s important that you continue to look after yourself and treat your diabetes. This can be really hard to do! One helpful strategy is setting yourself small goals for success and celebrating once you’ve achieved them.
Change the way you think about your BGLs
After you experience your initial (and normal!) emotional reaction to a high or low BGL, don’t dwell on it. Instead, try to look at your BGL results as information to help you decide what to do next. Don’t waste time punishing yourself over a high or low number. Use what you know to plan ahead and make positive adjustments. Of course, this is easier said than done!
Switch up your T1D language
Using words like ‘high’ and ‘low’ blood glucose instead of ‘good’ and ‘bad’ can really help.
Remember your feelings are valid and normal
Feeling burnt out and overwhelmed is very normal, and everyone living with T1D experiences these feelings at some point in time. When you have these feelings, it can be useful to remember that you can hate it and still do a really good job at it.
Use the 4 Rs
Pay attention to the essential nurturing elements of mental health: rest (6-8 hours of sleep a night), recreation, regular exercise and relationships. The 4 Rs aren’t optional extras and are extremely important for maintaining our wellbeing.
Watch a free webinar on burnout and decision fatigue.
Questions to ask if you’re experiencing diabetes burnout
If you think burnout has happened, or you’re at risk of it happening, it can help to ask yourself these questions. You can also ask them of others if you’re concerned for a loved one who lives with T1D.
- What particular areas of diabetes are causing you problems?
- What’s happening in your life that might be conflicting with diabetes care, making it harder?
- What problems outside of diabetes could be addressed?
- What are your expectations for your diabetes management – what do you want?
- Are your goals realistic right now? Perhaps they are too high or too low?
Find support for diabetes burnout
Breakthrough T1D and other organisations have a range of resources available for the T1D community if you’re looking to address your mental health needs:
- Learn more about accessing mental health services.
- Connect with a volunteer network that understands how you feel with our Peer Support Program.
- Join one of Breakthrough T1D’s private Facebook groups so you can talk to people who understand what you’re going through. We have groups for parents and carers of kids and teens with T1D, and groups for people aged 14 – 24 years or 25 years and over who live with T1D.
- Access a range of fact sheets and resources on diabetes and mental health on the National Diabetes Services Scheme (NDSS) website. You could bring any of these along to your first consultation to help start your discussion.
To talk to someone urgently, contact:
- Beyond Blue (1300 22 4636)
- Lifeline (13 11 14)
