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Mental Health & Wellness

Supporting emotional well-being

Managing Diabetes Burnout and Fatigue

Recognizing Burnout

  • Feeling overwhelmed by diabetes management tasks
  • Skipping blood sugar checks or insulin doses
  • Not caring about blood sugar numbers anymore
  • Avoiding diabetes-related appointments or discussions
  • Feeling angry, frustrated, or resentful about T1D
  • Wanting to take a "break" from diabetes (knowing you can't)

Working Through Burnout

  • Talk to someone - parent, friend, counselor, or diabetes educator
  • Set smaller, more manageable goals instead of perfection
  • Take a "mental health day" from intensive management (with safety in mind)
  • Identify what's most overwhelming and ask for help with those specific tasks
  • Connect with other teens with T1D who understand
  • Remember: feeling burned out doesn't mean you're failing

Prevention Strategies

  • Build in "easy" days where you focus on basics only
  • Celebrate small wins - not just perfect numbers
  • Use technology to reduce daily burden (CGM, pump, apps)
  • Schedule regular mental health check-ins with your care team
  • Find aspects of T1D management you can control and feel good about

Addressing Anxiety and Depression

Diabetes-Related Anxiety

  • Fear of low blood sugar, especially at night or in public
  • Anxiety about long-term complications
  • Worry about being different or being judged
  • Stress about managing T1D in social situations
  • Concern about technology failures or not having supplies

When to Seek Professional Help

  • Persistent sadness, hopelessness, or loss of interest in activities
  • Anxiety that interferes with daily life or diabetes management
  • Significant changes in sleep, appetite, or energy
  • Thoughts of self-harm or not wanting to be alive
  • Using substances to cope with diabetes stress
  • Disordered eating patterns (restriction, bingeing, insulin manipulation)

Types of Support Available

  • Therapists specializing in chronic illness or diabetes
  • Diabetes educators trained in behavioral health
  • Support groups for teens with T1D
  • School counselors who can provide regular check-ins
  • Psychiatric medication if recommended by a professional
  • Crisis hotlines available 24/7 for immediate support

Building Healthy Coping Mechanisms

Positive Coping Strategies

  • Physical activity: exercise, sports, dancing, yoga
  • Creative outlets: art, music, writing, journaling
  • Mindfulness and meditation practices
  • Spending time with supportive friends and family
  • Pursuing hobbies and interests outside of T1D
  • Getting adequate sleep and maintaining routines

Unhealthy Coping to Avoid

  • Restricting or skipping insulin to control weight (diabulimia)
  • Ignoring or denying diabetes management needs
  • Substance use (especially alcohol without proper precautions)
  • Social isolation or withdrawal from support systems
  • Self-harm or risk-taking behaviors
  • Taking out frustrations on family or friends

Building Resilience

  • Develop a growth mindset - challenges help you learn and grow
  • Practice self-compassion - treat yourself like you'd treat a friend
  • Build problem-solving skills for diabetes challenges
  • Maintain connections with people who support you
  • Find meaning and purpose beyond T1D
  • Celebrate your strength in managing this every single day

Body Image and Self-Esteem Support

Common Body Image Concerns

  • Visible devices (pumps, CGMs) and feeling self-conscious
  • Injection site marks or scarring
  • Weight changes related to insulin or blood sugar management
  • Comparing yourself to peers who don't have T1D
  • Feeling like your body has "betrayed" you

Building Body Positivity

  • Focus on what your body can DO, not just how it looks
  • Devices are tools that help you thrive - wear them proudly
  • Find T1D role models and influencers who share their journeys
  • Surround yourself with people who see you, not just your diabetes
  • Challenge negative self-talk - would you say that to a friend?
  • Remember: Your worth is not determined by your blood sugar numbers

Warning Signs of Disordered Eating

  • Skipping or reducing insulin to lose weight
  • Obsessive carb counting or food restriction beyond what's medically necessary
  • Exercising excessively to "earn" food or "punish" highs
  • Feeling guilty or anxious about eating
  • Hiding food intake or blood sugar numbers
  • If you recognize these signs, please talk to your healthcare team immediately

Stress Management Techniques

Quick Stress Relief

  • Deep breathing: 4 counts in, hold 4, exhale 4, repeat
  • Progressive muscle relaxation: tense and release muscle groups
  • 5-4-3-2-1 grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
  • Take a short walk or do jumping jacks (check blood sugar first!)
  • Listen to calming music or a favorite podcast

Long-Term Stress Management

  • Establish consistent sleep schedules (helps blood sugar too!)
  • Limit social media and screen time before bed
  • Practice saying "no" to commitments that overwhelm you
  • Build in downtime and activities you enjoy every week
  • Use time management tools to reduce academic stress
  • Communicate needs clearly with parents, teachers, and friends

Stress and Blood Sugar

  • Stress hormones can raise blood sugar significantly
  • Track stress levels in your diabetes log to identify patterns
  • Work with your team to adjust insulin for high-stress periods (exams, competitions)
  • Don't blame yourself for stress-related highs - it's physiology, not failure
  • Managing stress helps both your mental health AND your blood sugar

Crisis Resources

If you're in crisis or having thoughts of self-harm:

  • Call 988 - Suicide & Crisis Lifeline (24/7)
  • Text "HELLO" to 741741 - Crisis Text Line
  • Call 911 or go to your nearest emergency room
  • Tell a trusted adult immediately - parent, teacher, counselor

Other Support Resources

  • ADA Mental Health Provider Directory: diabetes.org/mental-health
  • College Diabetes Network (CDN): College support and peer connections
  • Beyond Type 1: Online community and resources for young adults
  • JDRF T1D Exchange: Connect with other teens and families
  • Your endocrinology team's social worker or psychologist