Managing Grief with Type 1 Diabetes
We don't talk enough about how grief can impact managing type 1 diabetes. Grief can take over your whole world like a dark cloud upon you. It affects your mind, your body, your routines and sometimes even the parts of yourself that once felt familiar. And while you're trying to navigate the weight of it all, your diabetes is still there, needing your attention too.
When my dad passed away, I felt as though a part of me had been buried too. Years later, I’m still finding ways to ignite some of that spark again. And something I hadn’t expected was how much grief would affect my type 1 diabetes. It’s not just my glucose levels, but my motivation to manage it all and keep moving forward.
A more recent loss in our family brought some of those feelings back. In the middle of grief, there are arrangements, people to support, places to be and emotions you just can’t plan for. You can become so consumed by everything happening around you that looking after yourself and your diabetes slips down the list.
Diabetes doesn’t go away when life gets chaotic and overwhelming.
You still need insulin. You still have glucose levels to manage. You still need to eat, treat lows, change sensors or pump sets and make all the countless little decisions. And this is another heavy layer when going through grief.
As a diabetes health coach and someone living with T1D, I want to share a few things I’ve learned that can make diabetes feel a little more managable when you’re grieving and to help you find some solace.
Managing Type 1 Diabetes When Grief Hits
Lead with compassion not perfection
There are times when simply getting through the day is enough.
When glucose levels are more erratic, it can be so easy to add guilt or frustration to everything you’re already carrying. Why am I high again? Why can’t I get this right?
This is where self-compassion to yourself matters most.
Instead of seeing a glucose number as something you’ve done “wrong”, try meeting it without judgement and bit more curiosity: What might my body need right now?
Stress, disrupted sleep, different meals, changes in routine and activity can all affect diabetes. So this may not be the moment to chase your idea of the “perfect” glucose graph. know that with T1D the want to feel in control can sometimes spill over into other areas of life too. But during grief, it may be helpful to ease back on that need for constant control and find a balance that feels manageable for you right now.
Zoom out. Respond to what needs your attention and sprinkle in a little kindness.Find mini moments of movement and for yourself
When everything feels heavy, don’t underestimate something that shifts your stuck energy.
Just getting outside for 10 minute walk. Standing by the sea and feeling the wind on your face. Big stretches that loosen your body. Walking barefoot on the grass. Having coffee with someone who makes you feel safe. Or just getting out from underneath the duvet and stepping outside. I'm also a big fan of TFT tapping to relieve anxiety.
You're not looking for immediate behaviour change. It's just small actions that can support you in that moment and bring some sort of release.
Movement as we know can support glucose management and help to reduce some of that insulin resistance that may build up during this time. It’s not about exercising because you “should” - it’s about gently reconnecting with yourself and your body.
Those small moments can slowly help bring some energy and rhythm back into your days giving you a lift in your mood to take on diabetes.
Stay connected to your glucose
Grief is stressful in all ways - emotionally and physically - and your usual glucose patterns may change.
Your glucose tech can be an extra pair of eyes when your brain has enough to think about. Check your trends when you can to make a little sense of triggers. Make use of alerts that are helpful to you so as not to overwhelm you. Put together hypo treatments and snacks box and keep nearby.
The goal isn’t to watch every number or create another pressure. It’s just to stay connected enough to keep yourself safe while recognising that your diabetes may behave differently for a while.
And if you’re noticing big changes or struggling with insulin or glucose management, reach out to your diabetes team for that extra support. You don't have to do this alone!
Get things out of your head and make them visible
Grief can make us forgetful and scattered - it happens. Things that are normally on auto pilot suddenly aren’t.
So don’t rely on your brain to remember everything.
It sounds simple but put a reminder in your phone for prescriptions. Set an alarm for a pump or sensor change. Keep spare supplies and hypo treatments somewhere easy to grab. Write a diabetes checklist whatever way works for you - post its, notes on your phone or an app.
Think of it as reducing the number of decisions your already overloaded brain has to make.
And finally…give yourself time — and ask for support
There isn’t a timeline for grief. We all deal with it differently. Some days you will feel lighter and other days a song or memory will trigger your grief.
You may need time away from work. You may need more help with your diabetes. You may need counselling or psychological support. You may simply need someone to sit beside you without trying to fix anything.
Grief and type 1 diabetes are both such deeply personal experiences. Carrying them together can feel so lonely.
You don’t have to manage diabetes perfectly while you’re grieving.
For now maybe the what you need is simply to keep yourself supported and connected to your diabetes while giving yourself the space and time you need to grieve.💙💙
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