## Emotional and Mental Health Support Managing diabetes can feel overwhelming at times, but it’s far easier to take on with the right support and information. Don’t be afraid to lean on your community, care team, and trusted resources. Get Support Build Knowledge Get Support Build Knowledge ![](https://assets.bmc.org/transform/f9a2b202-3935-44d6-a404-c0b61c09101e/Active-Senior-Couple-Walking-with-Dog-on-Nature-Trail-iStock-1227004254?io=transform:fill,width:550,gravity:top&format=webp) ## You Don’t Have to Do It Alone - Surround yourself with a **supportive network of friends and family**. - **Build a healthcare team** you can rely on for information, guidance, and support. - **Tell your healthcare team about any obstacles** getting in the way of your treatment plan, such as transportation issues, medication costs, or basic needs. They can help connect you with community resources. - **Tell friends and family** how they can support your wellbeing. - **Plan enjoyable activities** with people who bring positivity into your life. ![](https://assets.bmc.org/transform/a8ee96eb-3be4-4bcd-9092-52f6e2699523/iStock-1214357289?io=transform:fill,width:550,gravity:center&format=webp) ## Stay Informed to Stay on Track - **Learn all you can** about diabetes and how to manage it, using resources from your healthcare team. - **Participate in diabetes self-management** education and support services. - **Be honest** with your healthcare providers, and **don’t be afraid to ask questions**. - **Establish achievable goals** to help you stay motivated. Then assess your progress. - **Use technology**, like a continuous glucose monitor, to help track and adjust your treatment plan. - **Learn what your lab test results mean**, so you can take a more informed approach to your care. ## Take Small Steps for Change Making lifestyle changes can be hard, but you can make it easier by breaking down your goals into manageable steps. ### Start with Small, Manageable Changes Even the smallest changes can make a big difference. Begin by choosing a few manageable steps that fit your lifestyle and goals: - Take a look at your current eating and activity habits. - Pay attention to the foods you buy most often. - Identify patterns in how much you move throughout the day. - Skip buying snack foods you tend to overeat. - Take a walk after dinner or during a break. Choose one or two changes that feel realistic and important to you, and focus on what will have the biggest impact on your health. Tackling one habit at a time can help you avoid feeling overwhelmed. **Remember, you don’t need to change all of your habits at once.** ### Make an Action Plan with SMART Goals By focusing on a single goal at a time, you can manage your time and track your progress better. When setting a new goal, make sure it is: - **Specific.** Clearly outline your goal by defining who is involved, what needs to be done, where it will happen, and when, why, and how it will be accomplished. - **Measurable.** Establish criteria to track your progress. Determine how you will measure success and know when you have reached your goal. - **Attainable.** Make sure the goal is realistically achievable for you. Assess whether you have the necessary resources, and if not, outline a plan to get what you need. - **Realistic.** Ensure the goal is within your capability and aligns with your values. Confirm that it’s something you can realistically accomplish with effort. - **Time-specific.** Set a clear deadline for completing the goal. Establish a time frame that is both challenging and achievable, ensuring that you can meet it. ### Evaluate Your Success In the final step of making the change, reflect on the following questions: - Did I achieve my goal? - Did I set my expectations too high? - Did any life events hinder my success? ## Diabetes and Stress Stress is something we all deal with, but how you manage it matters, especially when you have diabetes. When you’re stressed, it can be more difficult to keep your blood sugar in range and stay on top of your diabetes care. Effects on Your Body Blood Sugar & Emotions Tips for Managing Stress Effects on Your Body Blood Sugar & Emotions Tips for Managing Stress ![](https://assets.bmc.org/transform/f9a2b202-3935-44d6-a404-c0b61c09101e/Active-Senior-Couple-Walking-with-Dog-on-Nature-Trail-iStock-1227004254?io=transform:fill,width:550,gravity:top&format=webp) ##### Stress Triggers Hormones When you’re stressed, your body releases cortisol and adrenaline. These hormones can raise your blood glucose, making it harder to stay in range. ##### Stress Disrupts Health Habits You may forget to take medications, skip activity, or make different food choices. These changes can make managing diabetes even more challenging. ##### Why It Matters Managing stress can support your routines and help keep your blood sugar more stable. ![](https://assets.bmc.org/transform/16906056-f47a-4adb-91f7-1a73217366f7/1318533353?io=transform:fill,width:550,gravity:center&format=webp) ##### Low Blood Sugar Can Cause - Shakiness - Brain fog - Anxiety - Conflict with others (especially if you can’t eat quickly) ##### High Blood Sugar Can Make You Feel - Irritable - Tired - Overwhelmed It can also lead to more worry about diabetes, increasing your stress. ##### Why It Matters Managing stress can support your routines and help keep your blood sugar more stable. ![](https://assets.bmc.org/transform/20a8c858-7094-4248-a3ea-17b9dab7c891/Outdoor-Yoga-iStock-182149444?io=transform:fill,width:550,gravity:left&format=webp) ##### Connect and Recharge - Talk to someone you trust. - Spend time with people who make you laugh. - Ask for help when you need it. - Join a support group. - Take time to meditate, pray, or enjoy a hobby. ##### Care for Your Well-being - Eat nutritious foods. - Exercise daily. - Do one thing at a time. - Set boundaries on what you take on. - Set boundaries on what you will do for others. ## Tips to Help You Live with Diabetes Taking care of your emotional well-being is just as important as managing your blood sugar. With small, intentional steps, you can feel more balanced, supported, and in control. ### Remind Yourself: It’s Not Your Fault Say this out loud or write it down: “Diabetes isn’t my fault. My pancreas just isn’t working as it should.” Self-compassion is powerful. ### Focus on What You Can Do Today Choose one thing you can do, like taking your medication, going for a short walk, or checking your blood sugar. Small actions count. ### Use Blood Sugar as a Guide, Not a Judgment When you check your levels, pause and say: “This is information to help me, not judge me.” Then decide your next step. ### Practice Kinder Self-Talk Notice critical thoughts. Replace them with what you’d say to support a friend: “You’re trying your best. That matters.” ### Aim for Progress, Not Perfection Pick one habit to build gradually, like drinking more water or prepping meals. Consistency over time beats perfection. ### Take a Break When You Need One Schedule a mental reset. Walk outside, do a hobby, listen to music, or just breathe. It’s okay to pause. ### Tell People What Support Looks Like Share with loved ones: “Here’s how you can help me.” Being specific helps others show up for you the right way. ### Find People Who Get It Look into diabetes support groups—online or in-person—or ask your provider about local resources. Connection eases the load. ### Reach Out for Extra Help When You Need It If you’re overwhelmed, talk to a mental health professional. Emotional support is part of diabetes care. Always remember: you are not alone. You are resilient and your identity isn’t defined by your blood sugars. *You’ve got this.* ## Explore the Resource Center Learn how to manage your diabetes with our guides, tips, and videos. - [← Back to Diabetes Resource Center](/diabetes-resource-center) - [Eating Healthy](/diabetes-resource-center/eating-healthy) - [Mindful Exercise](/diabetes-resource-center/mindful-exercise) - [Blood Sugar Monitoring](/diabetes-resource-center/blood-sugar-monitoring) - [Medicine for Diabetes](/diabetes-resource-center/medicine-for-diabetes) - [Managing Complications](/diabetes-resource-center/managing-complications) *Diabetes information found on these pages should not replace education or instruction from your healthcare provider or certified diabetes educator. We encourage all patients to personalize their diabetes management in collaboration with their healthcare team.*