Diabetes and mental health: 7 tips to help manage the emotional impact
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Managing diabetes is a full-time job, and one that can impact your mental health. Explore the potential challenges, how mindfulness can help, and 7 tips to support your emotional well-being.
When you receive a diabetes diagnosis, everything changes. Before, you likely never thought about your blood glucose level, and suddenly, it’s a top-of-mind issue. This new set of health demands can be intense and wear you down fast.
In fact, roughly 1 in 3 people with diabetes feel a kind of stress known as diabetes distress, and many deal with other mental health issues as well. After all, constantly dealing with the condition can be emotionally, as well as physically, taxing — and to make matters more complicated, the outside world often doesn’t understand.
This is why Calm and Insulet, the maker of Omnipod®, a tubeless insulin delivery system, have teamed up to support your emotional well-being. Together, we’ve created new tools to help people living with diabetes, including meditations, a Sleep Story, and more resources now available on Calm.
Here’s everything you need to know about how diabetes can affect your mental and emotional health, and some additional ways to take care of yourself when it all feels like a lot to navigate.
How can diabetes affect your emotional and mental health?
People with diabetes make up to 180 extra decisions every day just to manage their health, including how many carbs to bolus for their meal, when they should exercise, etc. On top of the usual demands of daily life, that constant vigilance can create a feeling of always being “on,” which is mentally and emotionally exhausting.
In addition, all this extra monitoring affects daily activities that others may take for granted. Going out to eat, exercising, traveling, or simply going to work or social events often requires extra planning.
Dr. William Polonsky, Clinical Psychologist and Co-Founder of Behavioral Diabetes Institute, explains that living with diabetes is like being handed another full-time job. “The result is often a significant emotional toll, which is regularly overlooked. People with diabetes are expected to make hundreds of decisions a day, frequently while navigating fear, frustration, and burnout.”
Over time, the strain adds up. Without the right support, studies show that ongoing stress can contribute to anxiety, depression, and burnout.
What is diabetes distress (and why is it so common)?
Diabetes distress is the emotional stress that comes from managing diabetes around the clock. That pressure can stem from a number of factors, including constantly counting carbs, adjusting insulin doses, going to appointments, and knowing there is always more to do and new decisions to make.
According to Health Psychologist Dr. Michael Vallis, diabetes distress is a reflection of the relentless demands of the condition. “People with diabetes carry the emotional weight of constant decision-making, fear of hypoglycemia, and the pressure to appear ‘normal’ in environments that often lack understanding.” Dr. Vallis adds that this stress can be amplified when people with diabetes feel judged, unsupported, or forced to mask their needs.
This stress can lead to feelings of frustration, guilt, helplessness, or even shame. And because so many things can affect blood glucose levels, including sleep, hormones, or even the weather, every day can feel different, producing different blood glucose results that, over time, can lead to long-term complications. That makes it easy for stress to build up quickly.
Diabetes distress is most common in people with type 1 diabetes, but it can happen to anyone in the diabetes community, including those with type 2 diabetes and caregivers.
Can diabetes cause depression and anxiety?
Yes, and it’s more common than many people think. People with diabetes are two to three times more likely to be depressed than those who don’t have diabetes. If you’re having a tough time, know that you’re not weak or doing something wrong. These are real and treatable struggles that deserve care.
But the impact of diabetes isn’t limited to the person diagnosed. The stress can affect the people around them, too. According to recent global research commissioned by Insulet, which included 9,656 participants spanning people with type 1, type 2, and gestational diabetes, caregivers, and individuals without diabetes, 38% of caregivers reported facing anxiety, and 27% reported experiencing depression. Supporting someone with diabetes takes emotional energy too — and that has an impact.
What is diabetes burnout?
Diabetes burnout happens when people feel completely drained from trying to manage their diabetes all the time. When that happens, those with diabetes might stop checking their glucose levels, delay insulin doses, miss appointments, or feel like they don’t have any energy to give to their diabetes management. However, mindfulness techniques can help, offering small steps towards gentle reconnection with self, one moment at a time.
The stigma of diabetes at work
Diabetes is common, but many people don’t understand it, especially in the workplace. As a result, many people with diabetes feel pressure to hide their condition when they’re on the job.
In the Insulet research, 86% of respondents said they experience barriers at their respective workplaces due to their diabetes, 79% of people with diabetes said they had faced bias or misunderstanding at work, and more than half (57%) said their workplace lacks adequate resources for managing their diabetes. This can lead to skipping glucose checks, silencing alarms, or avoiding asking for necessary flexibility because they fear being seen as weak, unreliable, or different.
But it doesn't have to be this way. Dr. Polonsky shares, “If we want to help people with diabetes to succeed, we must acknowledge the emotional burden and offer real, compassionate support.” Coworkers, managers, and organizations can help shift this culture by:
Learning the basics so they can be more supportive
Respecting privacy but also making space for honest conversations
Allowing flexibility in daily schedules and breaktimes
Encouraging open conversations about health through employee groups or mental health programs
When people feel safe being themselves at work, everyone benefits.
What are the potential benefits of mindfulness for diabetes?
Mindfulness is a great way to slow down and check in with yourself, even during a busy or stressful day. You don’t need to sit still for 30 minutes or do anything fancy. Mindfulness just means paying attention to what’s happening in your body and mind, without judging yourself.
"I've seen firsthand how mindfulness can be a game-changer for so many patients with diabetes," says Dr. Chris Mosunic, clinical psychologist, CDCES (Certified Diabetes Care and Education Specialist), registered dietitian, and Calm’s Chief Clinical Officer. "It's not about perfection", he adds, "it's about creating small moments throughout your day to pause, breathe, and reconnect with yourself. That simple practice can have real, measurable effects on both your mental health and your blood sugar management."
It won’t fix everything, but it’s a free and simple tool that can help you feel more in control and supported, one breath at a time. Here are some of the potential benefits of practicing mindfulness for people with diabetes:
Less stress: Stress can raise blood glucose levels. Mindfulness can help to calm the body and mind.
Better mood: Mindfulness can help ease feelings of anxiety or sadness.
Improved sleep: Mindful breathing or meditation can help you fall asleep more easily and stay asleep for longer.
In the Insulet research, people using mindfulness tools reported feeling less stress (39%), less anxiety (33%), and having fewer sleep problems (33%).
How to manage the mental load of diabetes: 7 mindful tips
Managing diabetes requires a lot of focus, and taking mental health breaks is important. Here are seven simple ways to practice mindfulness and self-kindness to feel a little lighter, even on hard days.
1. Use mini check-ins to reconnect with your body
When you’re juggling so much, it’s easy to disconnect from how you’re actually feeling. A quick body scan can help you tune in, especially when something feels “off.”
Try this: Close your eyes and take 30 seconds to notice how your body feels. Are you tense? Thirsty? Shaky? Calm? This exercise can ground you in the moment and help you make the next decision with a bit more clarity.
2. Take breathing breaks when blood glucose anxiety sets in
Glucose swings can trigger physical anxiety, and that can snowball into emotional overwhelm. Mindful breathing helps to calm the nervous system and interrupt that spiral.
Try this simple box breathing technique:
Inhale for four counts.
Hold for four counts.
Exhale for four counts.
Hold for four counts.
Repeat for 1–2 minutes, especially at times when you feel panic creeping in.
💙 Slow down your breath and your mind with The Presence Pod on the Calm app.
3. Give yourself permission to rest (even during the day)
Pushing through every difficult moment isn’t sustainable. If your body is struggling, you need to rest — but that doesn’t always mean sleep. It could be:
Lying on the floor and listening to a calming soundscape
Putting on a short meditation to help you decompress
Simply turning off your phone and sitting still for a few minutes
These moments can help you reset emotionally and physically, especially when burnout starts to creep in.
4. Don’t minimize your mental load — name it
Managing diabetes can be a full-time workload on top of your job, family, and everything else. When you feel overwhelmed, naming how you feel—even silently—can reduce its power.
You might try a brief daily journaling practice like:
What did I have to think about today that others didn’t see?
What am I carrying that I haven’t acknowledged?
Mindfulness includes naming your reality without judgment. And sometimes just saying, “This is a lot,” is self-care.
Related read: How mental load can impact your life (and 10 tips to manage it)
5. Create small rituals for tough days
When everything feels out of control, small routines can help to create stability. Maybe it’s starting your day with a short meditation. Maybe it’s ending it with a cup of tea and light stretching. Rituals aren’t about productivity; they’re about care.
Pick one or two “anchor” habits that are easy to repeat, even when your energy is low. That could mean:
Listening to the same 5-minute meditation after lunch each day
Writing down one thing you did well that day
Using a specific soundscape to wind down before bed
These anchors help signal to your nervous system that you’re safe, supported, and allowed to slow down.
💙 Create moments of calm in your day with the short meditations in the Diabetes Support Series.
6. Protect your sleep (and go easy on yourself when you don’t get it)
Sleep disruptions are common with diabetes — whether it’s alarms, low or high blood glucose symptoms, or anxiety waking you up. In fact, in the Insulet study, more than half of people (66%) with diabetes reported poor-quality sleep, which can worsen blood sugar patterns and affect emotional resilience.
While you can’t always control the night, you can create conditions that make rest more possible. Try:
Avoiding bright screens at least 30 minutes before bed
Doing some gentle stretches as you wind down
Keeping a snack by the bed to reduce stress around nighttime lows
And if you don’t sleep well? That’s okay. Give yourself extra care the next day: slower pace, more hydration, gentle movement, rest if you can. Mindfulness includes self-compassion.
💙 Drift off with the Runway Beneath the Northern Lights Sleep Story, where fashion meets the stillness of nature.
7. Lean on community, even when you feel like pulling away
Isolation makes distress and burnout worse, but many people with diabetes feel like they have to deal with it alone. Reaching out to a friend, a support group, an online community, or other people with diabetes on social media can shift that weight, even just a little.
You don’t have to explain everything. Sometimes it’s enough to message, “Today was hard,” and have someone respond, “I get it.” Letting yourself be seen is mindfulness, too.
Get well-being support for life with diabetes from the The Mind in Range Collection
When diabetes feels loud, find peace with the Mind in Range Collection. The collection features mindfulness tools to help ease the stress of daily diabetes demands, brought to you by Omnipod, including a dedicated Diabetes Support Series, a Sleep Story to encourage deep rest, breathing exercises, and more.
Runway Beneath the Northern Lights Sleep Story
Fashion model Lila Moss, who lives with type 1 diabetes, is often seen wearing her devices across runways, red carpets, and in campaigns.
In this new Sleep Story, fashion meets the stillness of nature. Walk the runway with Lila with poise, balance, and self-assurance under the Northern Lights.
Diabetes Support Series
This series of meditations offers gentle practices to bring ease and balance to everyday life with diabetes.
Diabetes and mental health FAQs
What’s the difference between type 1 and type 2 diabetes?
Type 1 diabetes is triggered when the body’s immune system attacks the cells that make insulin. People with type 1 need to take insulin every day for the rest of their lives. It’s not caused by food choices or lifestyle and can happen at any age.
Type 2 diabetes means the body still makes insulin, but cannot use it efficiently. It’s more common in adults and can sometimes be managed with healthy eating, exercise, and medicine. Some people with type 2 also need insulin.
Both types require daily care and can be emotionally hard.
What is diabetes distress?
Diabetes distress is the emotional stress that comes from having to manage diabetes. It’s not the same as depression, but it can feel just as heavy.
As a person with diabetes, you have to check your blood glucose levels, think about your food, plan your medications, and much more. And even when you’re doing your best, it might still feel like it’s not enough. This can lead to feeling frustrated, tired, or alone. These feelings are common, especially when people don’t feel supported.
How does diabetes impact mental health?
Managing diabetes every day can be exhausting. Blood glucose highs and lows, fear of complications, lack of sleep, decision fatigue, and stress from stigma can all lead to mental health challenges. Feeling this way doesn’t mean you’re weak — it just shows how hard the condition is to manage.
What are the signs of diabetes burnout?
Burnout means you feel too tired—emotionally and physically—to keep up with diabetes care. You might stop checking your blood glucose, skip insulin, or miss appointments.
You could feel like you don’t care anymore or feel numb. This isn’t laziness. It’s your brain and body saying they need a break — and support.
Can diabetes cause depression or anxiety?
Yes. People with diabetes are more likely to experience anxiety or depression. This might be because of the constant demands of fluctuating glucose levels, fear, stress, or the pressure to manage everything.
You might feel sad, worried, or disconnected. These are real mental health issues that deserve help, and they are not your fault.
What’s the difference between burnout and clinical depression?
Burnout is usually connected to the demands of diabetes management — it’s about being tired of all the decisions and work it takes. But it may improve with rest and support.
Depression affects your whole life, making you feel down, hopeless, or not yourself. To cope, you might need therapy or medication.
If you’re not sure what you’re feeling, talking to a doctor or medical professional can help.
How can mindfulness help with diabetes stress?
Mindfulness means paying attention to your thoughts and body without judging them. It helps you slow down, notice how you feel, and take care of yourself in the moment.
This can lower stress, improve focus, and make things feel less overwhelming. Mindfulness doesn’t fix everything, but it can give you space to feel a little more at ease.
Are there meditations for people with diabetes?
Yes. Calm and Omnipod have worked together to create meditations for people with diabetes. These sessions can help with things like blood glucose worries, sleep problems, and emotional exhaustion. But mostly, they’re meant to support you when things feel hard. You can find them in the Calm app.
How do I manage diabetes stigma at work?
You don’t have to tell your boss or coworkers about your diabetes unless you want to, but it can help people understand and reduce stigma. It could also help you to feel safer in the workplace.
You have the right to ask for what you need — like snack breaks, time to check your glucose readings, or a flexible working arrangement. If you feel judged or left out, talking to HR or support groups at work might help.
How can caregivers support their own mental health?
Caring for someone with diabetes can be really hard. You likely feel tired, worried, or like you have to be strong all the time. But your feelings matter too.
It’s okay to take breaks, ask for help, and talk to someone if you’re struggling. Whether it’s therapy, mindfulness, an online community, or a support group, finding your own care is important, and you don’t have to do it alone.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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