Written by Helen Edwards
There’s more to life than diabetes!
As a person living with diabetes you know diabetes affects your whole life - physically, emotionally, socially and psychologically.
It can be difficult to control no matter what sometimes. In particular, at times when there are special social events, lack of routine and additional stress - diabetes can be really difficult and get in the way and it can also take a beating!
This can lead to increased stress and worry. Many people worry about how they will manage at this time of year. Faced with parties and social events, stress can arise as we arrange family gatherings and attend to visitors.
For lots of people that means increased blood glucose levels (BGL). Running around organising things can lead to low BGL’s, or hypoglycaemia (hypos).
If you inject insulin, its absorption in some people may be quicker in very hot weather, especially the short acting insulin.
You might forget to eat as you are busy, or more likely at this time of year as with anyone, over indulge! It can be hard to gauge the carbohydrate in party foods and drinks. The more you stress about it, the worse your diabetes is likely to get
It can be helpful to have a plan of attack. How are you going to manage parties? What foods will be your treats; what will you avoid? How can you ensure you have some say in menus? Will you drink alcohol or not and what type?
Strategies include:
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Before you go to a party, have a small snack so you don’t get there hungry.
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Rather than trying a little of everything stick to a couple of healthier choices and one treat.
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If you drink alcohol the guidelines are that men should aim to have no more than two standard drinks a day and women no more than one.
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We know this is not going to happen in some people's cases - if that is so, it is important to make sure someone you are out with knows about your diabetes and what to do if you are hypo or unwell.
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To limit your intake have non-alcoholic drinks between the alcoholic ones.
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Take extra care drinking alcohol if you are taking medication for diabetes, or using insulin. Alcohol and medication can interact and cause hypos and can block the body’s natural release of glucose in response to a hypo.
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Speak to your doctor, diabetes educator or pharmacist if you need more information about medication and alcohol interaction.
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To prevent hypos, make sure you eat carbohydrates (such as low fat cracker biscuits, corn chips, savoury finger foods, breads or fruit) while drinking.
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If you use insulin eating before bed can be important as hypos can hit overnight or even the next day.
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Set the alarm to wake up and eat the next morning and take insulin, even if you hop back into bed.
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If you are unwell the next day from over indulging, treat it like a sick day and keep an extra eye on your BGL's and keep fluid intakes up.
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Seek medical attention sooner rather than later if you are becoming more unwell and/or you are not sure or unable, to manage on your own.
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It’s also important you manage how you choose – it’s your diabetes and the “food police” can come out in droves at this time of year!
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If people asking “can you eat that?” drives you crazy, come up with responses to put them back in their place – perhaps ask “can you?”!!
When visitors come to stay or you travel, it’s important you still attend to your needs. Ensure others know you have to manage diabetes. This can ease the pressure when socialising and travelling.
It’s a lot easier to attend to BGL checks, medication, insulin, exercise, food and drink, when those around you are aware of your needs.
Remember you are a priority no matter what. Have realistic ideas about what might happen with your diabetes when travelling and strategies planned with your health care team about how to manage ups and downs so you enjoy your holiday.
We have a great travel page with tips here http://www.diabetescounselling.com.au/diabetes-a-you/diabetes-travel-tips
Christmas is not all joy. Many people struggle at this time of year with a range of things including loneliness, isolation, financial worries, health problems, family conflict and loss of employment.
It is easy to be overwhelmed with all the shiny happy images presented by the media and all of the messages to "buy, buy, buy" to show people you care. In reality, giving a friend a hug, a home made card or a home baked cake, has more meaning.
Some families find Christmas a time of high stress and conflict. Taking time out is important. Reaching out and helping someone else at this time of year can also make you feel happier and better about your own life.
Practice relaxation and do things that remind you about what is important in your life - we have some great relaxation ideas here http://www.diabetescounselling.com.au/chill-out/relaxation
People can find added difficulties in managing diabetes during the holidays can lead to diabetes burn out. You can feel you are getting nowhere and it seems hopeless.
You can feel it’s “not fair” as people around you don’t have to consider the extra tasks you do, to manage diabetes during the Christmas whirl.
Lots of people say you can never take a holiday from diabetes. However whilst important to keep a handle on your health during Christmas, diabetes does not need to be the focus and you should let go and indulge a little.
Taking a walk with the family in the evening after a big lunch, or getting a game of beach cricket going can help to counteract all those mince pies or chocolates!
Diabetes burn out however is more than being a little down and frustrated. It’s an overwhelming sense of hopelessness and helplessness. If you think diabetes burn out has happened look at:
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What particular areas of diabetes are causing you problems?
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What is happening that might be conflicting with diabetes care?
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What are your expectations for your diabetes management? Are your goals realistic right now? Perhaps you need to give yourself a break and get back on track in a few days.
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Be gentle on yourself - people with or without diabetes have a life outside their usual routine at times and that is ok.
Diabetes burn out can happen any time, not just during holidays. If you feel diabetes is running your life ask yourself "What will improve the quality of my life?"
• Do more than just worry about diabetes; or
• Start to think about it more if you have ignored it by taking active steps towards caring for it.
• Be an active participant in your health care - talk to your team about your needs and plan ahead.
• Get professional help for things that are hard to manage – seek counselling and support.
• Avoid dangerous approaches to stress management/dealing with problems such as alcohol, drugs & over eating - they don’t help! Seek help if these are problematic.
• Involve your loved ones where you can and seek their help & support in managing diabetes and other problems/stress.
• Connect with others with diabetes, share your stories and ideas.
• Learn and practice deep relaxation/ meditation which help wellbeing & work against the physical effects of stress.
• Develop the spiritual side of yourself, in accordance with your own beliefs.
• Use your sense of humour!!
In preventing diabetes burn out at this time of year and generally, don’t focus too much or too little on your diabetes – it’s a fine balance. Remember BGL monitoring is a guide to management and not reflective of you as a person.
Remind yourself often that it’s not an easy job!
And finally, it’s important you get a chance to relax, take a break and most importantly enjoy, there’s more to life than diabetes!
