Diabetes distress can occur when the emotional burden of managing diabetes gets too much. Here are some strategies that can help.
1. Don’t blame yourself
Diabetes can be unpredictable from one day to the next, and it’s common to feel like you are not in control or are ‘failing’ when it comes to your self-management.
It’s important to remember that you will have good and bad days and that your blood glucose level is just a number and not a reflection of who you are. Instead of blaming yourself, focus on what you can achieve, such as going for a walk after dinner.
2. Be kind to yourself
It’s easy to be clouded by negativity when feeling down or frustrated, but being kind to yourself can help to reset your mood. Have a relaxing bath, treat yourself to a massage, read a good book or watch a show that uplifts you.
3. Reconsider your goals
If you’ve set the bar too high and feel like you’re not hitting the ‘goals’ you’ve set yourself when it comes to diabetes management, reassess where you’re at.
Setting yourself one or two small, realistic and achievable goals may help boost your confidence. For example, if you want to increase your physical activity, start small by aiming to complete two doable active sessions a week and, once this is achieved, slowly build it up.
4. Connect with others
Whether it’s a close friend or a family member, talking to someone about how you’re feeling can really help. Joining a peer support group and talking to others who face similar challenges can also be reassuring and a timely reminder that you are not alone.
Our free self-management programs are a great way to learn more about diabetes and meet others facing similar challenges.
5. Talk to a health professional
If you are experiencing diabetes distress and believe it is impacting your daily life, reach out to your diabetes healthcare team, which includes your GP, endocrinologist, diabetes educator, nurse practitioner or dietitian.
Depending on your situation you may be referred to a psychologist who specialises in diabetes. Ask your GP if you are eligible for a Mental Health Care Plan, which will help reduce the costs of seeing a psychologist for a set number of sessions each year.
Find out about our LISTEN program
If you’re an adult and would like support with the emotional side of managing diabetes, LISTEN, a free Telehealth program, may help you.
The LISTEN program was developed at the Australian Centre for Behavioural Research in Diabetes (ACBRD.)
Here at Diabetes WA, several members of our health team have recently completed training and can now deliver the program over one to four sessions.
Sessions are delivered via telehealth (phone or video call) by trained diabetes health professionals and use problem-solving strategies to enhance your healthy coping skills.
Benefits included improved mental health and wellbeing, increased engagement in healthy eating and physical activity and being more comfortable talking about your concerns with health professionals.
How to book LISTEN sessions
You do not need a referral to book the LISTEN program, and there is no cost!
Simply complete the short screening survey to check the LISTEN program is right for you, and our team will reach out to go through the next steps.
If you would like to ask any questions about the program, you can call the Diabetes WA Helpline on 1300 001 880 or email us at LISTEN@diabeteswa.com.au
LISTEN is funded by the WA government and developed by the Australian Centre for Behavioural Research in Diabetes (ACBRD), a partnership between Deakin University and Diabetes Victoria.
