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Tag: diabetes depression

  • Diabetes and mental health

    Diabetes and mental health

    [vc_row][vc_column][vc_column_text]Diabetes and mental health are very closely linked. Mental health is not limited to depression, but also includes diabetes distress and anxiety. Read on to learn about all three and how they are impacted by living with diabetes.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Depression and type 2 diabetes:

    While we know that people with diabetes are at higher risk of depression than people without the condition, we are not so sure why this is true. It is estimated that about 30% of people with diabetes have symptoms of depression at one time or another. The experience of living with diabetes is often associated with concerns specific to the illness, such as fear of complications or fear of hypoglycemia.

    There can be a great deal of stress associated with managing a chronic condition like diabetes. You may feel frustration or sadness associated with difficulty managing your diabetes and keeping your blood sugars or A1c within target range. If you have recently developed a complication from diabetes such as kidney damage, you may feel hopeless or like you are losing control. As you can see, there are lots of potential sources of stress that can build up in your life and eventually lead to depression.

    Moreover, while poorly managed diabetes can contribute to developing depression, depression can actually result in poor diabetes management. It can be somewhat of a vicious cycle. If you are depressed, have little energy and motivation, you will likely find tasks such as regular blood sugar monitoring, taking your medications, exercise or maintaining a healthy diet quite difficult. All of this will affect your blood sugar levels and diabetes management.[/vc_column_text][read-also-article article-slug=”diabetes-and-depression/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Depression and type 1 diabetes:

    In terms of type 1 diabetes – it is specifically associated with depression, especially in children and teenagers. In fact, some studies have shown that the level of depressive symptoms in children and adolescents with type 1 diabetes is nearly double that of the highest estimate of depression in youth in general.[/vc_column_text][read-also-article article-slug=”depression-and-type-1-diabetes-case-studies/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont2′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Symptoms of depression:

    If you have diabetes, or are a caregiver, it is important to know and recognize the symptoms of depression, so you can seek help. A healthcare professional will help rule out other causes of these symptoms and provide a formal diagnosis of depression.[/vc_column_text][vc_message]You can learn more about symptoms of depression here.[/vc_message][vc_column_text]

    Treatment for depression:

    While you may be feeling hopeless, or like your depression will never get better, there are many effective ways to treat depression. Your doctor will offer suggestions for different types of treatment or supports that may be best for you. Some treatments for depression include psychotherapy and medication.[/vc_column_text][vc_message]You can learn more about treatment for depression here.[/vc_message][read-also-article article-slug=”cognitive-behavioural-therapy-for-diabetes-depression”][vc_column_text]

    Stress and diabetes:

    While you may not have depression, it is fairly common for people with diabetes to feel stressed. The daily concerns regarding eating healthy foods, getting enough physical activity and remembering to take your medications properly can definitely take a toll.

    Like depression, stress can also affect your blood sugar levels. Prolonged periods of stress can cause the body to release epinephrine (adrenaline) and other hormones, such as glucagon and cortisol. Because of this, more glucose is released from the liver and the body becomes less sensitive to insulin; this is what causes blood sugar levels to rise.

    Stress can present itself in a number of ways, including both physical and physiological symptoms. Nonetheless, there are many effective ways to manage stress levels, both in the moment and over the long term.[/vc_column_text][vc_message]You can learn more about symptoms and treatment of stress here.[/vc_message][read-also-article article-slug=”diabetes-distress”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont3′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Anxiety and diabetes:

    While added stress from managing diabetes is normal and expected, concerns, worries, and stressors can become more intense and result in anxiety. Anxiety is more than just feeling stressed. The excessive and unrealistic worry, and symptoms of anxiety can interfere with relationships, daily life, and diabetes management.

    If stress management techniques are not helping with your stress/anxiety, it is important to seek assistance from your healthcare provider, to determine the treatments that are best for you. Treatment for anxiety includes lifestyle changes, psychotherapy and medications.[/vc_column_text][vc_message]You can learn more about the symptoms and treatment of anxiety here.[/vc_message][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    The impact of stress on blood sugar levels

    Stress triggers an increase in the body’s level of the hormone ‘cortisol’ which can signal the body to release more glucose, resulting in higher blood sugar levels during these times. In addition, your diabetes management routine may be impacted during times of stress, such as eating more or exercising less, and therefore it is important to check your levels more frequently to ensure you are continuing to reach or maintain your target levels.[/vc_column_text][read-also-article article-slug=”meditation-options-for-diabetes-and-blood-glucose-levels”][/vc_column][/vc_row]

  • Staying positive with diabetes: the importance of being kind to yourself

    Staying positive with diabetes: the importance of being kind to yourself

    [vc_row][vc_column][vc_column_text]Let’s face it – living with diabetes can be tough! Managing the disease requires 24/7 commitment, with challenges like meal planning and blood glucose monitoring often getting in the way of the natural instinct for spontaneous fun. Emotional support for diabetes management is one part of the puzzle that requires attention.

    To make things worse, diabetes management is far from being an exact science. Even with the best intentions, wild blood glucose swings will often occur. This can result in family and friends turning into the diabetes police, and can lead individuals with diabetes to becoming self-critical and self-blaming.

    Ban self-guilt and self-criticism!

    Recognize that these feelings may occur and understand that they are not helpful! Instead, learn the importance of being kind to yourself. In psychotherapy terms, this model is referred to as self-compassionate therapy: care for one’s wellbeing. 

    Being self-compassionate starts with the need to be aware of your emotional reactions to distressing circumstances. Recognize that even when blood sugar levels suddenly miss targets, for example, there is absolutely no point in pointing fingers at yourself.

    To understand the reasons behind some wild swings in blood glucose levels, read our article Blood glucose level fluctuations: not all blood glucose levels need to be perfect. If you know that the swing is due to certain actions you have taken – or perhaps not taken – tell yourself that tomorrow is another day. You can aim to avoid similar occurrences in the future and can start afresh with changed behavior in the morning.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][read-also-article article-slug=”diabetes-distress”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Use positive self-talk

    Learn to focus on the positive things you have done, and repeat them to yourself when you start to feel ‘down’. Reward yourself when needed. For example, you might say to yourself: “Yesterday I ate all the right things and enjoyed over an hour of physical activity. I am proud of myself and can feel good about how I am doing. Today I can replace that lunch roll with that small piece of cake that I am craving.”

    Avoid being judgmental. Mindfulness-based stress reduction therapy teaches that you should accept that a behaviour occurred and this is what it is. So for example, if you went to a party and over-indulged in some way, it may mean accepting the behaviour and being able to change it in the future.

    When negative thoughts start to crowd your mind, be mindful of the distress you are feeling and then push out the thoughts. Replace them with positive thoughts about your past progress or future plans for change.

    If you are feeling particularly blue, focus some specific time on being kind to yourself. Curl up under a warm blanket with a favourite book, magazine or game – or soak in a long hot bath with your favourite oils or mineral salts. Meet up with a mate or spend an afternoon by yourself in a favourite place, whether it’s a coffee house, book shop or shopping mall.

    Staying positive and being happy can have an enormous effect on your diabetes. So take some time to commit to your personal diabetes health and happiness.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][read-also-article article-slug=”action-plan-to-deal-with-diabetes-distress”][/vc_column][/vc_row]

  • How to fight the diabetes blues

    How to fight the diabetes blues

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    Do you or the person you support sometimes feel ‘down’, frustrated, or a little overwhelmed by the challenges of living with diabetes? Chances are you, your family member or friend is suffering from the diabetes blues.

    Not to be confused with clinical depression, which can be a serious issue requiring professional attention, the diabetes blues probably hits most people with diabetes at some point or another.

    Causes of the diabetes blues

    No matter what anyone tells you, living with diabetes is not easy. With the best intentions in the world, things are sometimes going to be unexpected. Blood glucose levels will fluctuate and suddenly fall out of target ranges, even when the diabetes management plan has been followed to the letter. This can be frustrating and stressful, especially when others assume this must mean the plan isn’t being followed properly.

    At other times, the stresses of following the diabetes diet can just seem too overwhelming. There will be times when it seems impossible to control the desire for a ‘forbidden treat’, and giving in to the desire can lead to guilt and self-loathing in addition to possible blood glucose fluctuations.

    The challenges of regular blood glucose monitoring can also load up stress and frustration. It is hard to have to interrupt the daily routine in order to check levels. This can be especially hard in social or work situations.

    To add to all these challenges, diabetes can be a lonely and isolating condition. It is easy for an individual with diabetes to feel they are ‘odd’ and somehow cut off from the rest of society, left alone to fight a condition that no one else seems to share or understand.

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    Tips to fight back against the blues

    If you are the person with diabetes and the blues, there are several things you can do that can help.  Consider some of these tips and ideas to help fight back against the blues:

    1. Enrol in a diabetes education group:

    The more an individual knows about the condition and all the reasons why things go wrong, the easier it is to cope. Being part of a group of people facing the same challenges is also a wonderful way to combat the feeling of being alone with diabetes. People inevitably end up sharing experiences and tips, and providing mutual support.

    2. Give yourself a break:

    Be kind to yourself – you don’t always have to be perfect. Accept that sometimes treats are going to be too hard to resist, and make allowances for occasional ‘planned cheats’.

    Talk to your diabetes healthcare team about how to adjust your plan to safely accommodate ‘forbidden’ foods on an occasional basis. By planning ahead, you can enjoy some indulgences and cut back on the guilt.

    3. Engage in a new interest:

    It’s easy to let diabetes become the main focus in your life, colouring everything you do. Instead, take up a new hobby and find something more rewarding to focus some of your energies on.

    4. Step up your physical activity:

    Being physically active can help to cut down stress. It will also help to keep blood glucose levels within targets. See our article Eight great reasons for physical activity.

    Make it a habit to take a regular break each day for a brisk walk, a cycle around the block or a work-out at the gym. Even better, find an exercise buddy to get out and about with you.

    5. Know the difference between the blues and depression:

    It’s important to recognize that they are not the same. Clinical depression in diabetes is common and needs the support of a healthcare professional. See our article in the Emotional Well-being section of this site entitled How to recognize depression.

     

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  • Diabetes and anger

    Diabetes and anger

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    Is anger a normal part of dealing with diabetes?

    Everyone gets angry from time to time, but diabetes and anger are closely linked. There’s lots of things to be angry about when you have diabetes, especially when you’ve just been diagnosed.

    Anger is a natural emotion that has a place in our lives. For example, it can help motivate you, or help ‘clear the air’ when you disagree with someone. However, when it isn’t controlled, it can have a negative effect on your physical health and your relationships with family and friends.[/vc_column_text][read-also-article article-slug=”blood-sugar-and-mood”][vc_column_text]

    What’s fueling your anger?

    You might be asking, “Why did this happen to me?” Or you might dwell on how unfair diabetes is: “I’m so angry about this disease! I don’t want to manage it day in and day out!” Anger and frustration can be common reactions when you have a chronic disease like diabetes. Common frustrations can include being concerned about taking medications every day, the possibility of developing complications, or experiencing blood sugar highs and lows.

    In fact, low blood sugar (hypoglycemia) can cause people to have mood swings, including anxiety, anger, irritability and impatience.

    When does anger become abnormal?

    Anger can be a normal reaction in some stressful situations. However, if you find that you’re frequently getting angry – or have severe and repeated angry outbursts – it’s time to do something about it. As well, anger that escalates into physical, verbal or emotional abuse toward others must be addressed and resolved.

    Why does anger need to be managed?

    Anger has been known to contribute to diabetes burnout. This in turn might cause you to seek ‘freedom’ from your condition and neglect your self-management. Continual anger can also have a negative impact on your mental and physical health, including reduced blood sugar control.[/vc_column_text][read-also-article article-slug=”stress-and-diabetes”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][ad-slot slotcode=’div-gpt-ad-lb-resp-cont1′][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    What to do if you’re struggling with anger and diabetes

    If you have diabetes and anger is a problem for you – whatever the underlying cause may be – try these coping methods:

    • Take care of yourself. Taking your medication and eating healthy foods are two key ways to help keep your blood sugar under control. The hormones that regulate blood sugar also regulate stress levels; so, when your blood sugar is off you can become angry or depressed, which then makes it harder to regulate your blood sugar. Keeping track of your blood sugar levels may also help you figure out how and when your anger affects your levels.
    • Calm down. Learn techniques to help you calm down when you feel your anger getting out of control. Perhaps taking a walk, writing in a journal, or simply breathing deeply for 30 seconds will do the trick. Regular exercise, meditation, and yoga are also great ways to balance yourself.
    • Consider getting therapy. Talking about your ongoing feelings of anger with a healthcare professional can help you learn how to deal with them better.

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  • Top 6 tips to banish mid-winter blues

    Top 6 tips to banish mid-winter blues

    [vc_row][vc_column][vc_column_text]Many Canadians experience the winter blues due to less hours of daylight and colder temperatures. Staying inside for days on end, as we all know, can have negative effects on your mood. So grab a steaming mug of your favourite winter bevvie and make plans to banish the mid-winter blues with these 6 super tips!

    1. Seek out the sun – even close to home!

    For some people, winter blues can be a mild form of Seasonal Affective Disorder (SAD). This is a form of depression that usually starts in the fall and continues through the winter months.

    Light therapy (phototherapy) is often prescribed for people with clinical cases of SAD. But even those with just mild winter blues can benefit from a little extra sunshine during the drab and dreary winter months.

    On bright, clear days, make the effort to bundle up and get outside for a brisk walk in the sunshine. Inside, draw back the curtains or blinds and get in the habit of sitting close to the windows.

    2. Get a jump on spring growth

    Plant seeds in pots indoors. There’s nothing like the sight of a spring bulb, radish or lettuce sprouting to make you feel that winter will soon be behind you and spring is just around the corner!

    Check out your planting ideas online or at your local gardening centre. You will find lots of options including peat pellets, seeding trays, and even winter light units to give your plants some artificial sunlight.

    3. Try out a winter sport

    Physical activity not only helps keep your physical health on track, it also helps to lift the spirits. Take advantage of the season by checking out a new winter sport. Think about cross-country skiing, snowshoeing or ice skating…or pull on your winter boots and get out for a brisk winter hike. And remember it’s all about the layering to keep warm!

    You will also find tips for indoor exercise in Dr. Michael Sarin’s expert blog article Exercise tools for winter work-outs.

    4. Find a new interest

    Keeping our minds active and stimulated is important for everyone, whether living with diabetes or not. The winter months offer a perfect opportunity to explore new interests.  Think about activities that you enjoyed in the past – maybe even as a child – but never had the chance to explore further. Now may be your opportunity! Did you enjoy painting, sewing, or woodwork? Are you a secret chef? Have you always longed to learn more about history…legends…other languages? Seize the season to expand your interests!

    5. Indulge yourself

    Set aside an afternoon that’s just for you. Splurge on your favourite magazines or a new book, or take some faves out from the library. Stock up with comforting hot beverages, and snuggle up by the fire under a toasty throw.

    Try playing your favourite music while you relax. It can often help to lift the mood. See our article Can music therapy help depression?

    Finish off the afternoon with a hot soak in a bath full of scented bubbles or rejuvenating mineral salts. Heaven – and it’s just for you!

    Full of stress and finding it difficult to get in the mood to be kind to yourself? Read our expert blogger’s article on this site Be compassionate to yourself as you manage your diabetes.

    6.  Get help

    Not all winter depression can be written off as cases of the blues. As we mentioned earlier, SAD is a clinical syndrome known to strike during the winter. To distinguish between a temporary case of the blues and full blown SAD, watch out for these symptoms:

    •    Feeling sad, depressed or despairing for days at a time
    •    Losing interest in activities that you used to enjoy
    •    Losing interest in seeing people you like
    •    Changes in sleep patterns or appetite
    •    Increased alcohol use
    •    Thoughts of suicide

    If you or someone close to you is experiencing any of these symptoms, make an appointment with a health care professional. For immediate online support, check out the resources at Wellness Together Canada.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][read-also-article article-slug=”coping-strategies-for-trying-times”][/vc_column][/vc_row]

  • Cindy: overcoming challenges!

    Cindy: overcoming challenges!

    [vc_row][vc_column][vc_column_text]Canadians with type 2 diabetes write back to their younger selves, to share personal insights and reflect on their experience of living with diabetes and starting on insulin therapy. In this post, Cindy reflects on living with diabetes.

    The hardest thing Cindy, an energetic 52-year-old woman from Milton, Ontario, has ever done is come back from a deep depression. There were plenty of difficulties before that; in fact those troubles were most likely the reason she finally tipped into depression when she was in her early 40s. Both parents were alcoholics, which contributed to a “hellish childhood,” she says. She became a very meek person who didn’t stand up for herself. “I let people tell me how I should feel and how I should do things. I felt like a doormat,” she recalls.

    Fifteen years ago, Cindy faced some serious family struggles which involved multiple interactions with law enforcement, which were beyond her control.  This resulted in her and her family moving from Mississauga, ON to Milton, ON for personal reasons. But the accumulated stresses of parenting began to catch up with her. Though she had been a successful public relations executive for a number of years, she found herself unable to get out of bed. She was in her early 40s and knew she needed to get help. She stopped working for almost a year while receiving psychiatric counselling and participating in a short-term program for people with a spectrum of mental health issues. Finally, she began to recover and resumed work.

    A year later, having finally achieved a measure of emotional balance and stability, Cindy was shocked by the news that she had developed type 2 diabetes. It felt terribly threatening in a couple of ways. Her mother had been diagnosed in her 40s with the disease, but had not managed her blood sugar levels very well – a path that Cindy feared that she would follow.

    She also was frightened that the diagnosis might pull her back into the “that dark place” – in other words, back into a depression. “I remember that first finger prick,” she recalls.
    I was sitting at the table and thinking, ”Haven’t I faced enough difficulties in my life?”

    Cindy is writing to her younger self at this moment.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Dear Cindy,

    Well, the moment has arrived. You thought you were going to escape this terrible disease and be different from Mom, but you did not. Why did this happen?

    The first pinprick… You hate this already!! You feel sad about where the disease will lead. You worry you might slip back into depression. You’ve gone through so much with your son… Isn’t that enough? Is this disease more punishment for being a terrible mother? You are perpetually challenged with negative experiences and often feel you have no joy in your life. Diabetes feels like more evidence that a dark cloud is forever following you.

    Cindy, take charge of your life! You are going to find this hard to believe, but managing diabetes will empower you. You will determine your destiny. You will lose 38 pounds, hit the gym almost every day and feel better than you did in your 40s. You will become a truly different, authentically confident person. Goodbye doormat!

    I’m not saying this path will be without bumps. But you have the self-reflective tools you learned in managing depression. You list your thoughts and feelings, and the cascade of concerns that they trigger. Then you question the accuracy of those associations. For example, just because your blood sugar level is not where it is supposed to be, and you feel defeated, that does not mean that you are a poor performer or a failure.

    This form of self-therapy will help you overcome a tendency to catastrophize your experiences and uncover the strength and determination that prevailed during your recovery from depression. This is the life-changing event you have needed to live a healthier way of life. Forget about your family members: you are different.

    You’ve always had a negative impression of yourself. I see the true reality of the person who you have become; full of strength, courage and determination. Shed all of the baggage you have been carrying around with you for so many years.

    I’ll close with saying how proud I am of you. You have overcome unimaginable circumstances throughout your life. You will learn to live with diabetes. You will look better and feel energized, your passion and zest for life will return.

    Congratulations Cindy… you did it.

    Cindy

    This story has been edited by Ellyn Spragins and shared with support from Novo Nordisk Canada. The views and opinions expressed are not representative of Novo Nordisk, and should not be considered treatment advice. Novo Nordisk has permission to share this letter and included personal details.[/vc_column_text][/vc_column][/vc_row]