Experiencing hypoglycemia anxiety? 6 tips for managing diabetes

It's common for individuals living with Type 1 diabetes (T1D) to experience diabetes anxiety and fear of hypoglycemia. In fact, research has found that people living with diabetes are 20% more likely to be diagnosed with anxiety. Meanwhile, parents and caregivers can also experience hypoglycemia anxiety, with their concerns typically relating to a child or young adult with T1D, not knowing how to respond to a glucose event.

If you worry each time your heart races, you feel dizzy, or have a headache, rest assured it's absolutely normal to be concerned. Your loved ones are probably feeling the same way.

Thankfully, there are a number of useful strategies for managing these fears. Here are six action-packed tips to help reduce your anxiety and encourage healthy, consistent habits.

1. Build confidence with a backup plan

Fear of low blood sugar can be countered by having snacks and a glucagon kit available at all times. According to the American Diabetes Association, having a small snack of about 15 grams of carbohydrates (consisting of hard candy or juice) can effectively raise low blood sugar.

Create a snack bag you can take with you in your car, to work, and while you are out and about participating in activities. Knowing that you have a backup plan in the event of an unexpected situation can help build confidence and reduce diabetes anxiety.

Talk to family members and close friends about your fears. Educate them and enlist their help to speak up if they notice you might be experiencing low blood sugar. Also, consider wearing a medical ID bracelet — so if you are alone, you can get the right medical attention. Being diagnosed with T1D is not easy. Doing your best to always be prepared can help you enjoy life to the fullest without sweating the small stuff.

2. Hone your skills

Eliminate emotional fears by improving your diabetes management skills. Create a daily log of blood sugar readings to document how often you experience hypoglycemia. You might realize the episodes are less frequent than you thought! Is a low blood sugar reading more likely to happen in the morning or evening? It's easy to fall into a pattern of worry, but knowing your patterns can help.

Document changes in your routine — your diet, an increase in carbohydrate consumption, less activity, poor sleep, and rising stress can all be factors. Notice internal warning clues that signal your blood sugar might be dropping.

Balancing personal obligations and taking on new professional challenges while trying to maintain glucose levels can raise stress levels and create distractions that take away from positive life milestones. Health anxiety can result from too much focus on fear factors, and depression associated with anxiety and diabetes can make it more difficult to complete daily tasks while thinking clearly. The trick is to stay confident in yourself and your abilities.

3. Lean on healthcare professionals

Learn more about the medical aspects of diabetes by leaning on your go-to team. Make an appointment with your doctor to ask for a referral to a certified diabetes care and education specialist who can offer tips on diet and managing blood sugar. Blood glucose training can help alleviate the constant worry about the next high or low reading.

You can also take advantage of technology to help manage the fear of hypoglycemia. Using a continuous glucose monitor (CGM) is a great way to stay on top of your blood sugar readings and reduce uncertainty. The ability to have instant readings without fingersticks can reinforce your confidence in knowing you are doing all the right things.

4. Don't worry — take action

It's important to maintain positive habits when managing T1D, including routine blood sugar monitoring, regular exercise, and getting ample sleep. Busy schedules and competing priorities can diminish a commitment to self-care — but it's important to prioritize.

Using a CGM and insulin pump puts information about blood sugar readings and insulin requirements right at your fingertips. Gain peace of mind by sharing your data with family members or friends. This added attention offers support and can reduce anxiety. By using this diabetes technology, you can find more time to focus on creating routines for regular exercise and sleep.

Physical activity is a mood booster, so there's no reason why it shouldn't be enjoyable. Exercises that can be done without leaving home include jumping rope, muscle-strengthening activities, and lifting small weights.

The simple habit of taking a daily walk poses benefits for circulation, strengthening muscles and joints, and improving balance. Outdoor activities — like hiking, cycling, or running — that support heart health can be scheduled into a weekly routine. You may even consider using a physical activity tracker to follow your progress. Tracking steps, mileage, calories, sleep, and blood pressure can be beneficial for managing diabetes.

Adhering to a regular sleep routine will result in you waking up ready to start the day. Try committing to a regular bedtime. Turn off the television and put away electronics 30 minutes prior to heading to bed. Read, meditate, listen to music or soak in the tub to relax. You may find that this nighttime routine translates into a better night's sleep.

5. Raise your spirits by practicing mindfulness

Research confirms that mindfulness can help reduce anxiety and depression. Mindfulness focuses on being in the present moment rather than being distracted by the ongoing demands of life. You can learn other techniques to manage stress and reduce feelings of depression and health anxiety through in-person and online counseling sessions. Your primary care doctor or endocrinologist can provide a referral to a therapist.

A counselor can help you regain control of your mindset and replace worry with positive thoughts. Imagine being healthy, calm, peaceful, and successful — you're likely to feel less anxious about blood sugar swings!

6. Create a joyful life

Expressing gratitude has proven health and social benefits. Gratitude has been shown to improve sleep, empathy, physical and mental health, as well as open the door to new opportunities. Thank your friends, family, co-workers, healthcare professionals, or others who have helped you. Turn to thoughts of gratitude when anxiety or worry creeps up. Positivity, resiliency, and self-care are key to building a joyful life.

Along with the support of your friends, family, and diabetes care team, these techniques can help you manage hypoglycemia anxiety and allow you to get back to living life to the fullest.

Interested in learning more diabetes management tips and tricks? Visit the Edgepark HealthInsights blog for additional information and insight into available diabetes supplies.