What I Do When I'm Exhuasted and Stressed About Life with Diabetes

Health Line

01-07-2025

Stepping away from diabetes technology, finding support, getting enough sleep, and making small healthy habits are some ways I've managed my diabetes distress and burnout.
Health and wellness touch everyone's life differently. This is one person's story. The views and opinions expressed are those of the speaker and do not necessarily reflect the views or positions of Healthline Media.
For the past several months, I've been experiencing yet another case of diabetes burnout. It's been a subtle but semi-constant itch that I ignored and tried not to scratch, but eventually, it became unavoidable.
Life with type 1 diabetes (T1D) is a never-ending routine without any days off. That can become overwhelming when it's too much 'diabetes all the time,' and eventually, it all boils over.
As someone living with T1D for more than 40 years, this is not a new phenomenon for me. It's been a back-and-forth cycle for much of my adult life. As I near the half-century mark in life, I am trying not to let my mental health slide so that 'D-burnout' builds up and reaches a dangerous explosion threshold.
This time, I'm taking steps to manage and address my diabetes distress and burnout and help prevent it from returning anytime soon.
We all know what burnout means, and it's the same for those of us with diabetes.
The official definition of diabetes burnout is a state of physical or emotional exhaustion caused by the continuous distress of diabetes and the efforts to self-manage it.
Diabetes distress refers to'the negative emotional or affective experiences resulting from the challenge of living with the demands of diabetes.'
Yes, that's the brunt of burnout and diabetes distress. We know the importance of diabetes management and what it means for our future and daily life, but we just find ourselves unable to do what's needed to manage our condition.
Healthcare professionals may label us 'non-compliant,' a term that contains connotation and emotional baggage and may even fuel more diabetes distress and burnout. This is because we might feel judged, blamed, and ignored regarding our mental health and psychosocial demands of life with diabetes.
A 2020 study found that diabetes burnout and distress are closely related, and they can be a significant obstacle to people with diabetes managing their condition as well as they'd like and reaching target goals.
While it's tough to quantify how often this happens, some 2021 research indicates it may happen in more than one-third of people with diabetes. Other estimates put that higher, with a 2024 global survey by the International Diabetes Federation suggesting that 3 in 4 people with diabetes experience a mental health issue at some point because of their condition.
However, it's important to note that clinical definitions aren't clear, and these psychosocial symptoms and experiences are often not reported or diagnosed. For that reason, researchers believe that diabetes distress and burnout happen much more frequently than reported.
How do you know if you're experiencing diabetes burnout?
feeling unable to cope with diabetes
anger toward diabetes and managing the condition
feeling overwhelmed by diabetes management
feeling powerless
feeling detached from oneself
avoiding social situations, support, and healthcare appointments
missing or skipping medication, including insulin
not monitoring blood sugar levels as often
easing up on eating habits, including a lack of desire to count carbohydrates or take meal-time insulin
not getting any exercise
ignoring or trying to forget about diabetes
Why does this happen?
The answers aren't always clear.
But for many people with diabetes, myself included, it's a matter of being overwhelmed by life with this condition.
Personally, as someone living with T1D since childhood, I've felt that no matter what I do, it isn't making enough of a difference. As diabetes complications began affecting my nerves, eyes, and stomach in my adult years, these feelings of 'why bother?' became stronger at times.
Depression is a medical condition
It's important to recognize that depression may be a more serious mental health issue to address beyond diabetes distress and burnout.
Yes, both diabetes distress and burnout can lead to depression. But depression is a mental health condition in which a person experiences constant mood changes, which impair daily functioning. Depression can affect many parts of someone's life, while diabetes-related burnout and distress are typically tied to the condition itself.
People with type 1 diabetes are three times more likely to experience depression, while those with type 2 diabetes may have a two times higher risk than the general population.
What have I done to manage and prevent diabetes burnout?
There are many coping strategies for people experiencing diabetes burnout. These may include:
Mini 'vacations': I have sprinkled small vacations into my schedule as it relates to my diabetes management. This has involved prepackaging meals ahead of time so that I have everything premeasured and accounted for. Using an automated insulin delivery device that automatically monitors my blood sugar levels and adjusts insulin has helped correct any minor spikes or dips in my sugars.
Diabetes technology breaks: I do get bored easily, and diabetes apathy sets in. As a result, I've been watching my time in range decrease, my blood sugar variability go bonkers, and my A1C creep higher since the start of the year. I took an insulin pump break for a few weeks and went back to insulin pens to give my body and mind a chance to rest from diabetes devices.
Handwritten journaling: I've stepped away from mobile apps and technology in tracking my blood sugar levels, food, and exercise. Instead, I've been using a pen and paper to track my diabetes progress. This has helped me retain that information more deeply and process it to recognize patterns and changes I need to make in my diabetes management.
More sleep: This is a work in progress, as I've been trying to go to bed at a more decent hour. Solid sleep has clear benefits for diabetes and improved focus and health overall. Diabetes tech expert and author Adam Brown of DiaTribe writes that ' sleep is the most destructive diabetes landmine.' I certainly find that sleeplessness or an uncertain routine has a direct effect on my blood sugars.
Physical activity: Moving the body is another way to help your mental health. Even 15 minutes of exercise. This may be walking around the block, riding a bike, doing more physical workouts, or even doing household chores like vacuuming, yard work, and furniture moving. These can be distractions to get the mind off of diabetes, even though clearly keeping low blood sugars remains important.
Perfection is impossible: Diabetes can be an unpredictable condition, making management difficult. When it comes to treatment goals, a person should try to break them down into small steps. This may include doing one more fingerstick a day or counting carbs for one meal more than you did last week.
Involving my healthcare team: In recent months, I've consulted my endocrinologist more regularly to get guidance on the mental health front. This included talking with a mental health specialist for a time. These professionals can be a great help, reminding us about the progress we've made with diabetes management and suggesting new strategies.
Consider professional mental health support
This may not always a preferred option for people at first glance. But you may consider talking with a licensed therapist or mental health professional.
In my late 20s, I lived with diabetes burnout that led to very high A1C levels and a lower quality of life. I shrugged it off for a long time before finally reading an honest, first-person blog post from an older T1D friend online. His personal story changed my view on professional help.
It turns out that's what I needed, along with some prescribed medication. This 'diabetes mind ninja' changed my perspective and allowed me to recognize what I needed to move forward in better managing my mental health and diabetes overall.
The topic of diabetes burnout and distress often goes back to Dr. William Polonsky, one of the key experts in psychosocial aspects of life with diabetes. His book, 'Diabetes Burnout: What To Do When You Can't Take It Anymore,' is a source of information and support for many in the diabetes medical and patient space.
Explore how diabetes and stress go hand-in-hand
You can find more information, support, and personal stories on Healthline related to diabetes and mental health.
Check out Healthline's T1D resource page for more on mental health as you navigate your personal care journey with this condition.