How anxiety affects diabetes management: Practical coping strategies and natural remedies

Managing diabetes can be stressful enough, but when you add anxiety into the mix, it can feel downright overwhelming. For people living with Type 1 diabetes (T1D), anxiety may impact blood sugar control, and the stress of managing diabetes may further fuel anxious feelings. It’s a frustrating cycle that can lead to serious health consequences if left unaddressed.

In this article, we’ll explore how anxiety can complicate diabetes management, strategies to cope with both, and some natural remedies like valerian root that may offer support. While conventional treatments like therapy and medication are important, there’s a growing interest in alternative options to complement these approaches.

The link between anxiety and diabetes

For diabetics, particularly those with T1D, managing blood sugar levels is a daily challenge. Anxiety can make this challenge even tougher by disrupting key aspects of diabetes management like meal planning, blood sugar monitoring, and insulin administration.

Anxiety isn’t just an emotional experience—it triggers physical reactions in the body that complicate diabetes care. When we’re anxious, the body releases stress hormones like cortisol and adrenaline, which can raise blood sugar levels. This is known as the fight-or-flight response, and it’s designed to help us react to immediate threats. However, for people with diabetes, these hormonal spikes can lead to unstable blood glucose levels.

On top of this, anxiety can exacerbate fear around diabetes management, leading to hypoglycaemia anxiety. Some individuals may become so fearful of their blood sugar dropping too low that they overeat or avoid insulin, causing their blood glucose levels to skyrocket.

How anxiety complicates diabetes management

Anxiety’s impact on diabetes is twofold—there’s the direct physical effect on blood sugar levels, and the behavioural influence it can have on self-care. People with anxiety may struggle to stick to daily routines like monitoring blood sugar or taking insulin because the process itself can be anxiety-inducing. This leads to avoidance, which increases the risk of complications down the line.

1. Hypervigilance and fear of hypoglycaemia: Many people with T1D develop a hyper-awareness of their blood sugar, worrying about dropping too low. While it’s important to be cautious, this fear can cause some to overeat or take less insulin than needed, leading to high blood sugar levels.
2. Disrupted sleep: Anxiety often leads to sleep disturbances, and poor sleep can cause blood sugar levels to spike. This creates a vicious cycle where lack of sleep worsens both anxiety and blood sugar control.
3. Emotional eating: Anxiety can trigger cravings for comfort foods, many of which are high in carbohydrates and can spike blood glucose levels. Emotional eating can make it even harder to manage diabetes effectively.

Coping strategies for managing anxiety and diabetes

Balancing anxiety and diabetes requires a thoughtful approach that focuses on both mental and physical health. The good news? There are strategies that can make managing both conditions more manageable:

1. Cognitive Behavioural Therapy (CBT): CBT is widely recognised for treating anxiety disorders and is particularly useful for people managing chronic conditions like diabetes. CBT helps individuals challenge negative thought patterns, such as catastrophising blood sugar fluctuations, and develop healthier coping mechanisms.
2. Mindfulness and meditation: Mindfulness practices can help calm the mind and lower stress levels, reducing the frequency of anxiety spikes. These techniques also help individuals stay focused on their diabetes management routine rather than becoming overwhelmed by fear of future complications.
3. Regular exercise: Exercise has proven benefits for both mental health and blood sugar control. Physical activity helps lower blood sugar levels and releases endorphins, which are natural mood enhancers. Even a brisk 20-minute walk can make a world of difference.
4. Routine and structure: Developing a consistent daily routine around blood sugar monitoring, meal planning, and exercise can reduce the stress associated with managing diabetes. Structure helps reduce decision fatigue, which can exacerbate anxiety.
5. Support systems: Connecting with others who understand the challenges of living with diabetes can provide invaluable emotional support. Whether it’s through support groups, online forums, or friends and family, having a support system can ease the burden of managing anxiety and diabetes alone.

Natural remedies for anxiety and diabetes management

While therapy, medication, and lifestyle changes are crucial for managing anxiety and diabetes, some individuals are exploring natural remedies to complement their treatment plans. It’s important to consult a healthcare provider before starting any new supplement, especially for those managing diabetes.

1. Valerian root: Valerian root offers calming effects and helps improve sleep. For individuals with diabetes who struggle with anxiety-related insomnia, valerian may help regulate sleep patterns, which in turn can improve blood sugar control. It’s a mild alternative to prescription medications, though research suggests its effects vary by individual.
2. Why lion’s mane might not be ideal: While lion’s mane mushroom has gained popularity for its cognitive benefits, it may not be the best option for anxiety. Though it supports brain health and has shown promise in reducing symptoms of depression, it’s not directly linked to reducing anxiety in diabetics. More research is needed before lion’s mane can be recommended as an anxiety remedy for this population.
3. Ashwagandha: Ashwagandha is an adaptogen that helps the body regulate stress hormones like cortisol, making it a promising natural option for reducing anxiety. Lower cortisol levels can also help stabilise blood sugar, making it a dual-purpose remedy for those with diabetes.
4. Magnesium: Magnesium plays a key role in both mental and physical health. A deficiency in magnesium is linked to increased anxiety, and research shows that magnesium supplements can help alleviate symptoms. It also plays a role in blood glucose regulation, making it a potentially beneficial supplement for diabetics.

Final thoughts

Managing anxiety and diabetes requires a holistic approach that addresses both the physical and emotional aspects of these conditions. From CBT and mindfulness to exploring natural remedies like valerian root, there are many tools that can help alleviate the stress of managing diabetes while reducing anxiety.

Always remember that it’s crucial to consult a healthcare provider before trying any new treatments, particularly if they involve natural remedies, to ensure they don’t interfere with diabetes management. By tackling anxiety head-on and building a comprehensive plan, individuals with diabetes can better manage both their mental health and their blood sugar levels.