1. Make Meal Planning Easier
When you’re feeling low, mustering the energy to make elaborate, healthy meals can feel difficult. Explore ways to make food preparation easier. For example, some people prefer to cook in batches and freeze meals for later. Others may ask a friend or family member to pitch in with making meals that are diabetes friendly. Shortcuts, such as selecting prewashed, precut, frozen, or canned vegetables can remove some of the work from meal prep, too.
The ADA offers the Diabetes Plate template to take some of the guesswork out of balancing meals. With this framework, half your plate should be nonstarchy vegetables, a quarter should be lean protein, and another quarter should be complex carbohydrates.
2. Automate What You Can
If you’re having trouble keeping up with medication doses or glucose checks, consider setting timers or phone reminders, Eichorst suggests. That way, you can free yourself of some of the mental load of remembering.
For personalized strategies that can fit into your daily life, Eichorst recommends diabetes self-management education and support (DSMES). Ask your doctor if there’s a local DSMES program, or search for one on the Association of Diabetes Care & Education Specialists website.
3. Talk to Your Doctor About Adjusting Your Treatment Plan
Diabetes treatment is important, but it doesn’t necessarily have to be all or nothing. “If the root of the burnout is the mental load of dealing with the condition, scaling back treatment plans might be necessary to getting back on track,” says Dr. Hannah-Shmouni. “Consult with a healthcare professional to identify achievable short-term goals.”
This could mean adjusting medications or maybe finding easier methods, such as wearing a continuous glucose monitor instead of using a glucose meter and sticking your finger throughout the day. The same idea can apply to lifestyle management. For example, if your hour-long exercise routine feels like too much right now, try splitting it into 30-minute sessions.
“Diabetes care is a journey, not a test of perfection,” says Eichorst. “Even small steps — like one healthy meal, one walk, or one glucose check — are meaningful progress.”
4. Find Ways to Handle Fatigue
Talk to your doctor about the fatigue you’re having. There may be things you can do to increase your energy, depending on what’s causing the fatigue. “If you’re experiencing fatigue, blood sugar management, sleep apnea treatment, and other types of care might be able to alleviate some of the exhaustion, making the daily steps of dealing with diabetes feel more achievable,” says Hannah-Shmouni.
5. Seek Support When You Need It
Your primary care physician can help you identify the factors that have led to burnout and help you decide if you need additional support. That could include a personal trainer or physical therapist to help you create a movement plan, a dietitian to offer healthy eating strategies, or a sleep specialist to offer strategies for dealing with conditions that are affecting your sleep.
Your doctor may refer you to a mental health professional, who can help you through the challenges of living with type 2 diabetes. Or consider searching the ADA’s directory of mental health professionals to find someone who specializes in supporting people with diabetes.
Remember that diabetes burnout isn’t the same as depression, but people can experience both at the same time. If you find that you’ve lost interest or pleasure in your usual activities, had a change in appetite or sleep, or had thoughts of self-harm, talk to a doctor or mental health professional right away.
It’s also a good idea to join a support group of people living with type 2 diabetes. Talking with others who have similar experiences can help you feel less alone and learn strategies for coping with burnout.
6. Manage Stress
Explore stress management techniques to see what helps you feel less overwhelmed or anxious. You may even find some of the techniques fun. Consider:
- Practicing meditation, mindfulness, or deep breathing exercises
- Doing gentle movement, such as tai chi, walking, or yoga
- Keeping a gratitude journal
- Practicing a calming bedtime routine consisting of reading, a warm bath, or something else that relaxes you
- Engaging regularly in a hobby that brings you joy
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