*Disclaimer: All content and information in this blog is for informational and educational purposes only.
Managing diabetes is already a full-time job, but throw in colder weather and less sunlight and suddenly even the smallest diabetes tasks can feel like they require every ounce of energy.
If you’ve been lacking energy, motivation or just feeling off, you might be dealing with a mix of diabetes burnout and seasonal depression. Breaking the cycle starts with understanding why this happens and finding small, doable ways to make diabetes feel more manageable even in the darkest months.
How can seasonal depression impact diabetes management?
When the seasons change, so does your mood– sometimes in ways you might not even realize. Seasonal depression, also known as Seasonal Affective Disorder (SAD), can bring on feelings of fatigue, irritability and lack of motivation which can throw a wrench in your diabetes management.
If you’ve noticed that your blood sugars feel harder to manage during the colder months, it’s not just in your head. Seasonal depression can make managing diabetes even more challenging for a few key reasons:
Low Mood and Motivation:
When you’re feeling down, checking your blood sugar, counting carbs or even preparing balanced meals might feel like an impossible task. This lack of motivation can result in missed blood sugar checks, skipped meals, or food choices that make it harder to keep blood sugars in range.
Poor Sleep Patterns:
Seasonal depression often disrupts sleep patterns that can interfere with your body’s ability to regulate blood sugar, meaning it’s tougher to stay within your target range throughout the day.
Reduce Physical Activity:
As the weather gets colder, it’s easy to spend more time inside and less time being active. Less movement can affect insulin sensitivity, which can make blood sugars more difficult to manage.
What to do if you are experiencing diabetes burnout and seasonal depression?
If you’re feeling the weight of managing diabetes alongside seasonal depression, the combination of both can easily snowball and leave you feeling burnt out and drained. Here’s how you can work through it:
Acknowledge and Accept Your Feelings
The first step is acknowledging that what you’re feeling is completely normal– and it’s okay to feel frustrated or exhausted by it. During tough times, it can be easy to fall into a cycle of self-criticism, telling yourself things like “I’m a bad diabetic” or “I’m not doing good enough.”
This only intensifies negative feelings towards your diabetes management. Instead, try approaching your feelings with compassion and understanding. Allow your emotions to exist without judgement and give yourself space to breathe, even when blood sugars aren’t perfect.
Talk to Yourself Like You’d Talk to a Friend
We often have a much more compassionate voice when we talk to others– so, why not extend that same kindness to yourself? If a friend was dealing with burnout, you’d be gentle and supportive, not harsh or critical. Apply that same mindset to yourself.
The diabetes online community (DOC), can also be a great resource of support. If you’re struggling, consider reaching out to others who get it for extra validation and connection when you need it most.
Get Inspired to Try New things
Sometimes, burnout can feel like you are stuck in a rut. One way to break free is by finding something new that excites and motivates you. Whether it is cooking, trying a new fitness class or diving into a creative product, new activities can reignite your energy and keep your mind engaged. These activities offer a welcome distraction from the stress of managing diabetes while reducing stress and burnout.
Set Realistic Expectations
Diabetes is unpredictable and trying to manage it perfectly all the time only adds unnecessary pressure. When dealing with diabetes burnout, it’s important to set realistic and flexible expectations for yourself. Tasks that used to feel easy might seem harder now–and that’s okay. It’s important not to overwhelm yourself by jumping too far ahead.
Instead, focus on keeping things simple and return to the basics– like taking insulin for each meal or carb counting more accurately. Rather than stressing over every aspect of your management down to the last detail, take it one step at a time. Your expectations may look different during burnout, but simplifying your diabetes routine can take the pressure off while you explore new ways to manage your diabetes with less stress and pressure on yourself.
Talk to Your Healthcare Provider
Finally, don’t be afraid to talk to your healthcare provider. Whether it is your doctor, therapist or diabetes educator, they can help guide you through this challenging time and offer additional strategies to manage both diabetes burnout and seasonal depression.
Summary
If you or someone you love is struggling with their mental health, here are helpful resources to consider:
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