Emotional Wellbeing and Diabetes

WHO tips for looking after your mental health

a) Pay attention to your own needs and feelings

You may have particular signals that tell you things aren’t going so well, some common examples, are disturbed sleep, the same uncomfortable thoughts going round and round, feeling agitated and not getting on with people you are closest to so well.  
It is very important that you try to look after yourself in the ways that work for you, both to maintain your emotional wellbeing and if you are feeling alright, to minimise the impact of whatever challenges you are facing, and to feel better. Looking after ourselves is not only good for us; it also means we are much better placed to care for others. 

b) Avoid the news if you find yourself getting anxious

Most of us want to keep up to date, but when you have anxiety the need to check and read the latest updates can become compulsive, fuelling the anxiety. Try, as best you can, to seek information updates from credible sources at specific times, once or twice during the day.  If you’re really worried about missing something crucial, you can always tell friends and family to contact you in the event of an emergency situation in order to keep you  informed.
Be careful about seeking updates just before bed because that can cause worries that make it more difficult to sleep well

c) Stay Connected and maintain social networks

This is one of the most important ways to look after our emotional wellbeing, minimise the impact of stress and stop our mood from dropping. Try to keep up with those who are most important to you in your life. If this is difficult to do face-to-face, try to use other methods such as the telephone, texts, email, social media or video call.  

d) Spend time doing healthy and engaging activities that you enjoy and find relaxing

This will be very particular to us all but may include reading a book, watching box sets, board games, learning a new skill, having a bath, creative pastimes, DIY or having a relaxing soak in the bath. 

e) As best you can, exercise regularly, keep regular sleep routines and eat healthy foods

Some useful tips for. 

Healthy Eating

Sleep

Physical activity and Exercise

Support Services

Telephone Support

Breathing Space is a free, confidential, phone service for anyone in Scotland over the age of 16 experiencing low mood, depression, or anxiety. The service has been set up to provide a safe and supportive space by listening, offering advice and providing information.

To access the service please call  0800 83 85 87 (open Monday-Thursday 6pm-2am and Friday 6pm-Monday 6am).

Diabetes Psychology Service  

If you are feeling substantially distressed and you find the advice above does not work, the diabetes psychology service will do its best to support you.

To contact us please email gram.psychologydiabetes@nhs.scot or phone 01224 655755

Other helpful Resources

  • The Mental Health Foundation has content and resources designed to give you more information about mental health
  • Young Minds has some helpful tips and links for children and young adults
  • The Emotional Wellbeing section of this website has links and information about other helpful resources on emotional and mental well being
  • Headspace is an online meditation and mindfulness courses to help alleviate emotional distress (contains in app purchases)
  • Sleepio  is an app that uses techniques based on thoughts and behaviour the help improve sleep 
  • Be Mindful  is an online mind-body approach that helps people to manage their thoughts and feelings (contains in app purchases)
  • Finding Peace in a Frantic World is an online mindfulness courses, app and book to help alleviate emotional distress (free to use)
  • Moodjuice supports people struggling with a range of emotional distress (free to use)
  • Living Life to the Full is an online life skills course (free to use)
  • Woebot is an app using cognitive behavioural therapy strategies to monitor and improve your mood (free to use)
  • Beating the Blues is an online programme that can be accessed through GP referrals
  • Calm is a meditation and mindfulness app to help reduce emotional distress (contains in app purchases)