Category: Mental Well-being
Life with diabetes can be stressful. Here are 3 ways to relieve anxiety.
A diabetes diagnosis and the day-to-day management can feel overwhelming. This is how mom and caregiver, Dawn Culver-Henkel felt: “I was scared and felt like I was facing my mortality… I felt shackled1.”
Before she started using the FreeStyle Libre 2 system, Dawn hated the seemingly never-ending finger-pricks and the constant need to manage insulin1.
Diabetes care can touch so much of the day, like eating, physical activity, treatment, and stress2. This can bring on a range of emotions.
For example:
- A person with diabetes might worry about the future.
- They might feel guilty about wanting their favorite comfort foods.
- Frustrations may mount and lead to burnout.
These worries and negative emotions are called diabetes distress3.
Have you felt this way? If so, you’re not alone.
33% to 50% of people with diabetes have diabetes distress4.
Stress can impact your diabetes.
According to the Centers for Disease Control and Prevention, stress can cause your glucose levels to spike or drop4. Stress can affect how glucose gets processed in the body5. Everything from physical activity to food choices can impact how your body reacts. Everyone is different—people who have similar frustrations can have varying glucose reactions. Here are some ways to understand and address your stress.
3 steps to help you relieve stress:
Step 1: Observe your feelings.
The American Diabetes Association created a simple guide to help you understand how stress affects your glucose levels6.
Keep a diary for 2 weeks about what makes you stressed. For example:
- Did you eat new foods?
- Are you thinking about family problems or money issues?
- Did you do anything today to reduce stress?
Review and measure those moments:
- Rate how stressed you are on a scale from 1 to 10.
- Record your glucose readings.
Seeing patterns may help you learn more about your feelings and how stress impacts your body6.
Step 2: Break out of the stress-glucose cycle.
The very struggle to control glucose can make you feel stressed3. People with diabetes are 20% more likely than those without diabetes to have anxiety4. This can lead to high glucose levels (hyperglycemia). Chronic hyperglycemia can lead to insulin resistance and type 2 diabetes5.
The good news is there are things you can do to try to ease your stress.
Here are some tips that may help you make progress, one step at a time. Keep in mind that what works for one person may not work for another:
Breathe deeply.
Studies show that “belly breathing7” can improve levels of the stress hormone, cortisol. It can also improve blood pressure8.
To belly breathe, place a hand below your rib cage to feel your diaphragm move as you breathe. Breathe deeply and slowly through your nose then exhale through pursed lips7.
Enjoy nature.
According to a 2022 study by Qing Li, a simple walk in the woods could help you unwind. “Forest bathing” or spending some time in a lush forest has been shown in a small study to reduce stress9.
Do you like spending time in the garden? See how growing your favorite blooms or vegetables may affect your mood. According to a 2022 research review, gardening is an outdoor activity that has helped people to feel better10.
Welcome support.
According to a September 2024 research review in the Journal of the Endocrine Society, it may also be helpful to reach out to other people with diabetes who can understand and empathize with your feelings11. Finding a “diabuddy” can bring a source of empathy and relatable community.
Step 3: Manage your diabetes with more confidence*12.
With the FreeStyle Libre systems, you can easily check your glucose levels at any time† with real-time readings—no fingersticks needed‡. Studies show using a continuous glucose monitoring (CGM) system like Libre systems helped lower A1C*13,§14. Learn more about the Libre systems.
When Dawn Culver-Henkel started using the Libre 2 system, it had a profound impact not only on her diabetes management but how she approaches her condition:
“I feel powerful. I’m learning the effect of everything I eat and all my exercise on my numbers, so I’m confident making decisions.”
- Dawn Culver-Henkel
The views expressed should not be used for medical diagnosis or treatment or as a substitute for professional medical advice. Individual symptoms, situations and circumstances may vary.
Here are some more resources to help you understand diabetes distress:
Use this questionnaire to assess your diabetes distress:
Learn more about diabetes distress with the American Diabetes Association:
Tip: Connect with an endocrinologist4.
As a specialist, they may have a deeper understanding of your diabetes challenges. Research shows that people with type 2 diabetes who are treated by an endocrinologist are more likely to achieve their target A1C than those treated by a primary care physician15.
Choose the #1 prescribed CGM in the US||—FreeStyle Libre systems.
Learn more about Libre systems today.
CGM = continuous glucose monitor(ing)
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The views expressed should not be used for medical diagnosis or treatment or as a substitute for professional medical advice. Individual symptoms, situations and circumstances may vary.
FreeStyle Libre 3 system is cleared to be used by children 4 years and older with Libre 3 sensor and 2 years and older with Libre 3 Plus sensor.
FreeStyle Libre 2 system is cleared to be used by children 4 years and older with Libre 2 sensor and 2 years and older with Libre 2 Plus sensor.
Medicare and other payor criteria may apply.
The FreeStyle Libre systems apps are only compatible with certain mobile devices and operating systems. Please check the Support section of our website for more information about device compatibility before using the apps. Use of the FreeStyle Libre systems apps may require registration with LibreView.
* Study was performed with the outside US version of the FreeStyle Libre 14 day system. Data is applicable to FreeStyle Libre 2 and 3 systems, as feature sets are similar as FreeStyle Libre 14 day system, excluding alarms.
† 60-minute warm-up required when starting the sensor.
‡ Fingersticks are required if your glucose alarms and readings do not match symptoms or when you see Check Blood Glucose symbol during the first twelve hours.
§ Study was performed with the outside US version of the FreeStyle Libre 2 system. Data is applicable to FreeStyle Libre 3 system, as feature sets are similar.
|| Based on retail and durable medical equipment sales data for patient’s last-filled prescription, by manufacturer.
♢ Eligible patients will receive one (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor for users with a compatible mobile phone operating system at $0 copay. The expiration date of the voucher is 60 days from the issue date. This program is available for patients with Type 1 diabetes or Type 2 diabetes or gestational diabetes. Patients ages 18 and older are eligible to sign up and receive an offer for the (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor. Patients ages 2–17 are eligible to receive an offer for the (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor through their parent or guardian. This offer is void where prohibited by law. Abbott may modify or rescind this offer at any time without notice. The discounts are not available to beneficiaries of Kaiser Permanente, Medicare, Medicaid or other federal or state healthcare programs, residents of Massachusetts, or US territories (other than Puerto Rico). The free (1) FreeStyle Libre 2 Plus sensor or (1) FreeStyle Libre 3 Plus sensor is provided as a sample and is limited to one sample per eligible person per product identification number. The FreeStyle Libre 2 Plus sensor or FreeStyle Libre 3 Plus sensor cannot be re-sold, traded nor submitted to any third-party payer for reimbursement and is not provided as any inducement for future purchases. The free sample card is not health insurance.
References: 1. Abbott. “A New Dawn: Diabetes Care for a Caretaker.” January 29, 2024. https://www.abbott.com/en-us/corpnewsroom/diabetes-care/a-new-dawn-diabetes-care-for-a-caretaker. 2. Mayo Clinic Staff. “Diabetes Management: How Lifestyle, Daily Routine Affect Blood Sugar.” Mayo Clinic. January 6, 2024. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963. 3. American Diabetes Association. “Diabetes Distress.” Diabetes and Emotional Health Workbook, Chapter 3, 2021. https://professional.diabetes.org/sites/default/files/media/ada_mental_health_workbook_chapter_3.pdf. 4. Centers for Disease Control and Prevention. “Diabetes and Mental Health.” May 15, 2024. https://www.cdc.gov/diabetes/living-with/mental-health.html. 5. Sharma, Kapil, Shivani Akre, Swarupa Chakole, and Mayur B. Wanjari. “Stress-Induced Diabetes: A Review.” Cureus 14, no. 9 (2022): e29142. https://doi.org/10.7759/cureus.29142. 6. American Diabetes Association. “Good to Know: Diabetes and Your Emotional Well-Being.” Clinical Diabetes 37, no. 2 (2019): 189–190. https://doi.org/10.2337/cd19-0021. 7. Cleveland Clinic. “Diaphragmatic Breathing.” March 30, 2022. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing. 8. Hopper, Susan I., Sherrie L. Murray, Lucille R. Ferrara, and Joanne K. Singleton. “Effectiveness of Diaphragmatic Breathing on Physiological and Psychological Stress in Adults: A Quantitative Systematic Review Protocol.” JBI Database of Systematic Reviews and Implementation Reports 16, no. 6 (2018): 1367–1372. https://doi.org/10.11124/jbisrir-2017-003477. 9. Li, Qing. “Effects of Forest Environment (Shinrin-yoku/Forest Bathing) on Health Promotion and Disease Prevention: The Establishment of ‘Forest Medicine.’” Environmental Health and Preventive Medicine 27 (2022): 43. https://doi.org/10.1265/ehpm.22-00160. 10. Chmiel, Anthony, et al. “Creativity in Lockdown: Understanding How Music and the Arts Supported Mental Health during the COVID-19 Pandemic by Age Group.” Frontiers in Psychology 13 (2022): 993259. https://doi.org/10.3389/fpsyg.2022.993259. 11. Eitel, Kelsey B., Catherine Pihoker, Catherine E. Barrett, and Alissa J. Roberts. “Diabetes Stigma and Clinical Outcomes: An International Review.” Journal of the Endocrine Society 8, no. 9 (September 2024): bvae136. https://doi.org/10.1210/jendso/bvae136. 12. Fokkert, Marion, et al. "Improved Well-Being and Decreased Disease Burden After 1-Year Use of Flash Glucose Monitoring (FLARE-NL4)." BMJ Open Diabetes Research & Care 7, no. 1 (2019): e000809. https://doi.org/10.1136/bmjdrc-2019-000809. 13. Evans, Mark, Zoë Welsh, and Alexander Seibold. “Reductions in HbA1c With Flash Glucose Monitoring Are Sustained for up to 24 Months: A Meta-analysis of 75 Real-world Observational Studies.” Diabetes Therapy 13, no. 6 (2022): 1175–1185. https://doi.org/10.1007/s13300-022-01253-9. 14. Leelarathna, Lalantha, et al. “Intermittently Scanned Continuous Glucose Monitoring for Type 1 Diabetes.” New England Journal of Medicine 387, no. 16 (2022): 1477–1487. https://doi.org/10.1056/nejmoa2205650. 15. Setji, Tracy L., Courtney Page, Neha Pagidipati, and Benjamin A. Goldstein. “Differences in Achieving HbA1c Goals Among Patients Seen by Endocrinologists and Primary Care Providers.” Endocrine Practice 25, no. 5 (2019): 461–469. https://doi.org/10.4158/EP-2018-0405.
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