Diabetes distress is the emotional response to managing your diabetes. It is very common to feel overwhelmed, anxious, frustrated, or exhausted by the daily demands of diabetes care, such as taking medications, eating healthy, and staying physically active. This distress can also stem from concerns about the long-term complications, the constant self-care required to prevent them, the social challenges of living with diabetes, and the financial burden that comes with concerns about insurance coverage and treatment costs (Centers for Disease Control and Prevention, 2024). While managing your diabetes can be challenging, especially during high-stress moments, there are effective self-care strategies that can help you feel less anxious.
Engage in Problem-Solving
Problem-solving starts with identifying specific stressors you are facing. Once you know what is causing the stress, brainstorm possible solutions and create a clear plan to address the issue.
Get Support
Seek support to help you manage your stress.Connecting with people who understand your experiences, such as family members, health professionals, or diabetes support communities, can provide emotional relief and practical advice. These connections remind you that you are not alone on this journey.
Support groups can be found in person and online, and are usually made up of five to 10 people. They are usually led by a health professional who addresses common concerns and questions and opens the conversation for discussion and problem-solving.
Be Kind to Yourself
Practice positive self-talk and self-forgiveness. No one is perfect, and setbacks are a natural part of the process. Be kind to yourself. Anticipate challenges, avoid known stressors when possible, and if a relapse occurs, give yourself grace and reflect on what happened without judgment. Use it as a learning opportunity when handling similar situations in the future (American Diabetes Association, n.d.)
Challenge Negative Thoughts
Challenge panicky thoughts that focus on worst-case scenarios. An example of a panicky thought might be, “I’m never going to be able to motivate myself to exercise.” It’s important to challenge these thoughts because they are rarely based on reality.
Instead of focusing on negative thoughts, say to yourself, “At this very moment, I am okay.” Take deep breaths and let go of catastrophic thinking. Then move on to the next tip.
Own Your Choices
Owning your choices can be empowering. Making the decision to indulge may cause you stress if you feel guilty for doing it. But everyone wants the option to enjoy a slice of cake at a birthday party or chocolates on Valentine’s Day.
Own your choice by reminding yourself that you can adjust other foods you eat, your insulin, or your exercise to make room for what you want to enjoy. The decision you made in that moment contributes to your overall quality of life.
Give Thanks
Research shows that focusing on the good things in your life can significantly improve your overall well-being. Focusing on things that give you joy—like a hug from a child or grandchild, watching your pet roll in the sunshine, or thinking about a funny conversation with your spouse or friends—can lift your spirits and reduce your stress.
Act Now
Address the things that are making you feel anxious. The list of things to do for your diabetes management sometimes feels long and daunting. When diabetes management feels overwhelming, pick one thing you can do right away and then act on it.
For example, standing up and walking from one room to the next can lead you to accomplish a larger goal, like walking around the block. Acting now can make you feel better and more in control. Give yourself credit for making a small healthy change to your day.
Get Moving
Movement can help you boost your energy and mood quickly. Easy movements like stretching your legs and walking for 3 min every half hour can not only relieve stress but also help you regulate your blood glucose. Just 15 min a day of moderate exercise like walking or bicycling signals your brain to release hormones that make you feel happier.
Take a Warm Bath Before Bed
A warm bath can help relax your body and mind. Research shows that a warm 10-min bath or shower taken up to 2 hr before bedtime can help people fall asleep faster. Getting enough sleep can keep your mind calm during stressful moments throughout the day.
Meditate
Practice meditation to declutter your mind. Decluttering can be achieved through simple mindfulness techniques like focusing on breathing, pleasant images, or calming sounds. These practices can significantly reduce your stress and anxiety and provide a calming tool to rely on during stressful moments.
Meditation doesn’t require a large time commitment; just 5 min a day can deliver noticeable benefits, and it’s an activity that you can do anywhere at any time. Additionally, there are many apps available that can help you get into the habit of meditating. Whether you are new to meditation or looking to deepen your routine, making it a daily habit can help you feel more focused and calmer.
Some examples of meditation practices include 4-7-8 breathing, mantras, and visualization.
4-7-8 Breathing
Your body often signals when you are feeling stressed; your breathing may be shallow and rapid, and your muscles may tense up. Did you know that taking deep, regular breaths can help regulate your heart rate and calm your nervous system? When you’re feeling stressed, try this exercise, called 4-7-8 breathing:
- Inhale slowly through your nose to a count of four.
- Hold your breath for a count of seven.
- Exhale gently through your mouth for a count of eight.
Practice this breathing technique in the morning and again at bedtime to help you relax. With consistency, it can become a calming habit that helps you manage stress and feelings of anxiety throughout the day.
Reframe With a Mantra
When faced with situations that make you anxious, many people with diabetes feel hesitant to check their blood glucose levels. They may worry that the number will be high and blame themselves for doing something wrong. Instead of fearing the result, try to reframe how you view it:
- Think of your blood glucose as a number—a piece of information, not a judgment.
- It is a tool that helps you understand what your body needs and how to respond.
- Adopting the mantra “It’s just a number” can help you shift your mindset from self-blame to self-awareness.
- Try to use the results as a guide or piece of information you can use to manage your diabetes more effectively.
Visualize Your Happy Place
When you start to feel stressed or anxious, imagine yourself in your happy place. You can practice the following visualization exercise:
- Close your eyes and bring all of your thoughts and attention to the scene.
- If the beach is your happy place, for example, close your eyes and imagine yourself at the beach.
- Use your senses of sight, hearing, smell, taste, and touch to immerse yourself in the details of your relaxing place.
- Smell the sunscreen, taste the salt in the air, listen to the sound of the waves, feel the ocean breeze on your face, and feel the sand between your toes.
Going to your happy place can bring back those feelings of calm and peacefulness.
Summary
Everyone experiences distress from time to time. However, managing diabetes can increase these emotions and sometimes leave you feeling overwhelmed or emotionally drained. You can help decrease your diabetes stress by practicing self-care, establishing a strong support system, and acting on things that are within your control.
However, if feelings persist for more than a week or two, it might be a sign that you need additional support from a healthcare professional. They can help you reframe stress, tailor your coping strategies to your individual needs, and refer you to a mental health professional if needed (American Diabetes Association, n.d.).
References
American Diabetes Association. (n.d.). Health & wellness: 10 tips to ease diabetes stress. Retrieved June 27, 2025, from https://diabetes.org/health-wellness/mental-health/ease-diabetes-care-stress
Centers for Disease Control and Prevention. (2024, May 15). Diabetes and mental health. Retrieved June 27, 2025, from https://www.cdc.gov/diabetes/living-with/mental-health.html
