Guest blog: Practical Steps to Manage Diabetes Burnout
In our last post, I explored just how relentless diabetes management can be. Whether it’s keeping tabs on your blood glucose, counting carbs, or adjusting for stress and sleep, diabetes care is like a full-time job without weekends or holidays.
We also talked about the emotional toll this constant effort can take—how it can feel like a hopeless game of whack-a-mole, leaving you frustrated, exhausted, or even resentful. If you haven’t yet read about the emotional weight of diabetes management and recognising the signs of burnout, you can find it here.
Now, let’s look at how you can begin to address diabetes burnout and rebuild a more supportive, sustainable approach to your care.
What is Diabetes Burnout? (A Quick Recap)
Burnout happens when the demands of managing diabetes become overwhelming, leaving you physically and emotionally drained. You might notice yourself:
Skipping glucose checks or medications.
Avoiding medical appointments.
Feeling frustrated, hopeless, or disconnected from your self-care.
If any of this feels familiar, it’s important to remember: you are not alone, and burnout is not a sign of failure. It’s a sign that you’ve been carrying a heavy load for a long time, and now it’s time to find a gentler, kinder way forward.
Acknowledge How You Feel
In our last guest post, we discussed checking in with your “inner weather.” Naming your feelings and recognising that you may be in burnout, but without judging yourself, is an important step. Burnout thrives in silence and denial, so by naming and recognising it, you are taking the first step towards addressing it.
In some ways, this step is the hardest because you can't do something about something unless you know what that something is. So even if you're feeling good about things and it seems like all is going well, it's valuable to still check in with yourself regularly so that you have a really good sense of your 'baseline' and are more likely to recognise when something shifts in the wrong direction.
Practical Steps to take:
Name your feelings—“I feel overwhelmed” or “I feel frustrated.” If this feels hard, try using an emotions wheel or app to help you identify what’s coming up for you;
Journal about your challenges: Reflect on questions such as ‘What’s been hardest for me lately?’ or ‘Am I avoiding parts of my self-care?’ These reflections can help you uncover and bring forwards hidden thoughts and emotions to work on;
Check in with yourself regularly (daily or weekly) to monitor your internal weather as this helps to establish your baseline and recognize shifts before the burnout can get a hold. Using a mood tracker app (such as Daylio) or a notebook to keep track over time will reveal patterns that may not be immediately obvious to you.
Use Mindfulness to Interrupt Burnout Cycles
When we're feeling burnt out it's very easy to get caught up in our heads. The mind is a great time traveller, it can take us back to all the occasions when things went wrong, or it can travel forwards to predictions of worst-case scenarios - both things can reinforce our difficult and challenging feelings, trapping us into a vicious cycle. Using mindfulness practices, such as contact with the present moment, we can interrupt this cycle of rumination and self-criticism, which often exacerbates burnout.
Practical Steps to take:
Take five deep breaths, focusing on the sensation of air moving in and out;
Lie down or sit comfortably, and mentally scan each part of your body to notice where you hold tension;
Slow down while eating, notice flavors and textures, or when walking the dog, notice the small details in the environment around you, all without judgment;
Use a mindfulness app (e.g. Smiling Mind) or YouTube videos (some starter practices to try out).
Start with just a few minutes a day and gradually build up to make it a habit that sticks.
Clarify Your Values
Burnout can make diabetes care feel purposeless but connecting with your ‘WHY’ can help you re-find your motivation and sense of direction.
Our values are like a compass point, they can give us a direction at times when we're feeling 'all at sea'. Consider what matters most to you and what personal qualities you would want to imbue, and connect this with your diabetes management.
It could be enjoying time with your kids, supporting your partner, or pursuing your passions in activities that bring joy into your life. All of these things require both physical and mental energy which can drain away when we lose sight of our sense of purpose.
Practical Steps to take:
Reflective journaling can be helpful for this too - asking yourself questions such as: ‘What matters most to me?’ and ‘What do I want my health to allow me to do?’;
Once you've identified what's important to you, connect those things to daily actions, for example:
Value - Being present for my family.
Action - Prioritising blood sugar monitoring so I have the energy for family outings;
Create a visual reminder of your values, such as a list or vision board, and put it somewhere prominent so that you’ll see it on a daily basis (e.g., fridge, phone wallpaper, etc).
When you notice that you're starting to feel overwhelmed, revisit your values as a “compass” to guide your next steps, which are...
Break It Down: Small, Achievable Goals
Once you've reconnected with your values, link them to things you can do. Large goals can feel overwhelming, playing into avoidance because when you can't see where to start it's easier not to start at all.
A goal such as "Being there for my family" might seem overwhelming, as there are so many different ways that you could do this, but breaking it down into small achievable actions and focusing on just one thing at a time can help you gain momentum and grow your confidence.
And it really doesn't matter how small the goals are - it could be as simple as watching a movie with the kids at the weekend.
There's a saying - ‘A journey of a thousand miles starts with a single step’ - focus on the step in front of you rather than the total distance...it will be a whole lot less overwhelming that way.
Practical Steps to take:
Use the SMART goal framework: make your goals Specific, Measurable, Achievable, Relevant, and Time-bound - eg instead of ‘Get my diabetes under control’ start with ‘Check my blood sugar once each morning this week’;
Acknowledge every success, no matter how minor - celebrate even the smallest of wins. This is really important - studies have shown that attaching a positive emotion to the habit makes it far more likely that you will repeat it!
Write down your goals and track them visually, such as crossing them off a list or using a habit tracker app. This will reinforce your progress and keep you motivated.
Build Your Support Network
Diabetes management can feel like a lonely journey sometimes, especially if those around you don't really understand what's involved in managing this condition.
Well-meaning family members and friends can inadvertently say and do things that reinforce some of the difficult thoughts and feelings that you're having about your diabetes management - Great Aunty Gert turns up with a chocolate cake that she made especially for you and can't understand why you're not diving in!
There is a lot to be said for being able to speak with people who are on a similar journey and connecting with others not only helps to reduce loneliness, but you will hopefully be able to provide encouragement and even share practical tips acquired through the benefit of your collective experiences.
The power of the internet for research means that these days it's never been easier to connect with peers and share experiences.
Practical Steps to take:
Join local or online groups for people with diabetes to share experiences and coping strategies. A platform like diabetes.co.uk, which has a forum for both Type 1 and Type 2, is a great starting point;
Get your family involved and don't be afraid to communicate your needs to them - guide them on how to support you. eg, explain how unhelpful offering unsolicited advice can be or how creating situations like Great Aunty Gert’s cake scenario can feel unsupportive and upsetting;
Reach out to your diabetes care team to discuss your distress - not only can they lend you a supportive ear and give you practical advice, but they can also help you tap into the support offered by therapists trained in managing chronic illness.
Practise Self-Compassion
Managing diabetes is a demanding, lifelong task, and perfection isn’t a realistic goal. Everyone faces setbacks, and it’s important to replace self-criticism with kindness. If you wouldn’t say harsh things to a friend, why say them to yourself?
Celebrate small wins, and focus on:
PROGRESS, NOT PERFECTION
Every small effort counts and every setback is a step in learning - Give yourself the grace to keep trying.
Remember, you are not alone on this journey and you deserve to have a rich and meaningful life - diabetes does not have to steal that from you!
If you are struggling then speak with the clinicians who are managing your care - they may be able to put you in touch with local peer support groups.
In addition, you may consider working with a therapist who specialises in supporting people who experience long-term physical health conditions.
About the author
Sarah Cosway is a BABCP accredited Cognitive Behavioural Psychotherapist with over a decade of experience in mental health, both within the NHS and in private practice. She offers tailored CBT in a compassionate, collaborative environment, empowering clients to build resilience and manage their mental well-being with confidence.
www.coswaycbt.co.uk
