Type 1 Diabetes Burnout: 6 Steps to Work Your Way Through It

Diabetes burnout happens when someone with diabetes gets fed up and tired of managing its unforgiving demands, which can sometimes lead to ignoring it for a period of time. Or at least, the desire to do so is there. It’s not your fault that you feel this way. Anyone would get tired like this too if they never got a break from a disease that constantly asks for more from you, even when you’ve already given it your all time and time again.

While diabetes burnout is taxing, it’s not uncommon, especially the longer you live with any form of diabetes. After all, living with diabetes isn’t just about counting carbs, checking blood sugar levels and administering insulin. The reality is that diabetes can take an emotional and psychological toll. 

How to tell if you’re going through diabetes burnout

If you live with diabetes and are unsure if you’re experiencing diabetes burnout, ask yourself these questions:

• Am I sick and tired of doing everything I’m supposed to do, but my blood sugar still feels out of control?
• Do I feel like I don’t care anymore about managing diabetes and want to give up? 

If any of these feelings are familiar, you may be experiencing diabetes burnout. This is especially common among people with insulin-dependent diabetes—some with type 2 diabetes and many with type 1 diabetes. Living with insulin-dependent diabetes means you have to be careful 24/7, 365 days per year, with no real breaks. 

How long does diabetes burnout last?

People with diabetes (PWD) who experience burnout aren’t lazy. But experiencing prolonged or frequent burnout may indicate that a person with diabetes is depressed. Other times, diabetes burnout is what it is—an isolated state of overwhelm that lasts a couple of hours, days or weeks. It depends on the person.

Most PWD want to live long and healthy lives. Sometimes burnout is unavoidable, and going through it doesn’t mean you can’t reach longevity. It just means you’re human. It’s not so much about avoiding or resolving burnout that matters, but about managing it, which can be achieved through self-awareness and diabetes-affirming choices.

Before we dive into what those choices might be for you, let’s narrow down what exactly diabetes burnout looks like first.

What does diabetes burnout look and feel like?

While it may look different in people, there are some common signs and symptoms of diabetes burnout. These include:

• Strong negative feelings like overwhelm, frustration, anxiety or exhaustion over diabetes
• Feeling controlled or limited by diabetes
• Feeling isolated or alone with diabetes
• Avoidant of some or all diabetes management activities
• Feeling unmotivated to change or try again

If you have diabetes and are feeling burned out, rest assured—this is normal, and you can get through it. Diabetes is hard work. While technology and support options have improved over the years, it’s still common to experience burnout. The good news is that when you can identify that you’re in a stage of burnout, you can do something about it! Acknowledging it is one of the first steps.

6 ways to work through diabetes burnout

People manage diabetes burnout in different ways, but some tried-and-true strategies tend to work for most.

1. Manage your expectations: PWD often hold themselves to very high standards. You expect a lot from yourself, and when things don’t go perfectly, it can be frustrating. Anyone living with diabetes knows it’s nearly impossible to do everything exactly right all the time. Even if you make no mistakes (according to your management plan), your blood sugar levels can still act unpredictably. This can cause diabetes distress and eventually lead to burnout. The reason this happens is because managing diabetes can feel overwhelming for these reasons and more. Don’t let your thought patterns be another thing that drives you nuts—you can turn them around when you level-set your expectations. Talk to your healthcare team about healthy ways to cope with burnout. This may include working with a diabetes care and education specialist. 
2. Stop chasing perfection: If you aim for perfect management but perfection isn’t possible, it’s natural to want to give up. Instead, be kind to yourself. You do not have to be perfect. Striving for stable in range blood sugar levels is a good goal. Still, it’s also important to accept slips and recognize that blood sugar levels can be irregular sometimes, even when you’re excellent at managing diabetes. This can make burnout sting even more! Remember, having wacky blood sugar levels is part of living with diabetes, and you are capable of managing it both bravely and effectively.
3. Acknowledge the weight of your diabetes: Diabetes takes hard, continuous work. Sometimes it makes the little things feel big. That’s because in life with diabetes, the little things can become bigger in a hurry when you’re managing your insulin, blood sugar levels, carb counting, etc. Simple things like sleeping, eating or moving your body get complicated quickly. When things get overwhelming like this,  you may not even know where to start. If that’s where you’re at, it’s exactly where you should pause and take a deep breath. Emotional regulation isn’t about staying calm all the time. It’s about acknowledging and working through your feelings, big and small, in ways that support your health and well-being. Name your burnout! You’ll feel better for it.
4. Take it one small, doable step at a time: Instead of trying to do everything at once to work through your diabetes burnout, break it down into small, doable steps. For example, aiming to lower your A1C from 8% to 7% might seem overwhelming. But if that’s your goal, focus on what you can do today to get there. You can check your blood sugar or continuous glucose monitor (CGM) according to your healthcare provider or care team’s advice, count carbs at meals and take insulin and medications are prescribed. Taking small steps makes big goals feel reachable, so you can take control and succeed. Remember: you have diabetes—it doesn’t have you!
5. Get support from your loved ones: Feeling alone with diabetes can increase your risk of burnout. When you’re isolated, it’s harder to handle the physical, mental and emotional labor of diabetes management. If you think no one understands what you’re going through or that you’re the only one feeling this way, it can be lonely. Support from others won’t make diabetes go away, but it can make living with it easier. Having people who encourage you and understand your struggles can help keep you motivated. Sometimes, your friends or family might not know what kind of help you need. Set boundaries and be clear with them about what would help most and what you’d prefer they don’t do. 
6. Find community: Remember, other PWD can be a strong source of support because they’ve been there too. If you don’t know anyone else with diabetes, there are resources to help. Many communities have meet-ups for PWD, and there are active online groups on social media. You are not alone, and help is available to support you.

You’re never in this alone

If you’re feeling tired or overwhelmed by diabetes, you’re not alone. Many people with insulin-dependent diabetes have overcome these feelings and live happy, healthy lives. Talk to your diabetes care team about healthy ways to cope with burnout. This may include working with a diabetes care and education specialist. If you’re struggling and need more help, it’s important to talk to a mental health professional who understands the impact of diabetes. Ask your healthcare provider for a recommendation in your area or use the American Diabetes Association’s Mental Health Professional directory to connect with a provider who gets it.

Diabetes is challenging, but you can get through this. Sticking with this guide is already a positive step toward managing your burnout more effectively.

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