As someone who lives with type 1 diabetes, winter has always been one of the hardest times of year for me to stay motivated with my diabetes management. The cold, dark mornings make it harder to get out of bed, let alone think about site changes or carb counting. My CGM alarms still go off whether it’s rainy or sunny outside, and sometimes it just feels like a lot.

If you’re feeling burnt out with diabetes this winter, please know you’re not alone.

What is Diabetes Burnout?

Diabetes burnout is more than just feeling tired. It's that emotional weight of having to think about blood sugars, insulin, food, exercise, and future health…Every. Single. Day, without a break. It often shows up as:

• Skipping site changes or insulin doses
• Feeling overwhelmed or resentful about having diabetes
• Avoiding appointments or not wanting to talk about it at all
• Just feeling mentally and emotionally ‘done’

Why Winter Can Make Burnout Worse

For me, winter brings a perfect storm: darker days, disrupted routines, and that urge to hibernate. I find myself reaching for comfort food more often, moving less, and feeling like my usual motivation goes into hiding.

If that’s true for you too, it might be because:

• Less sunlight impacts mood and energy (hello, seasonal affective disorder)
• Cold weather makes physical activity harder to prioritise
• Comfort eating can complicate blood glucose management
• Routines change with holidays or school schedules

What Helps Me (and Might Help You Too)

After many winters of struggling, I’ve found a few things that make a difference:

1. Lower the Bar, Gently

Some days, I just aim to pre-bolus for at least one of my meals, and that’s enough. Micro-goals can help rebuild confidence wheneverything feels too hard.

2. Move in Warm, Comfortable Ways

I stopped pressuring myself to do full workouts in winter. A stretch, a 10-minute walk, or dancing in the kitchen counts (to me at least…).

3. Talk to Someone Who Gets It

Whether it’s my diabetes educator, a friend with type 1, or my partner - I always feel lighter after sharing how I’m feeling.

4. Make It a Bit Easier

Technology helps take the edge off. CGMs, smart pens, reminder apps, anything that reduces decision-making fatigue is worth exploring!

5. Remember: This is Just a Season

Winter doesn’t last forever. Energy, motivation, and routines shift again, just like the weather!

You’re Not Failing, You’re Tired

Diabetes in winter can be exhausting. That doesn’t mean you’re doing a bad job, it just means you’re human. You’re doing your best tomanage a demanding condition in a season that naturally makes everything feel harder.

If you need support, the PDC team is here. We get it. And we’re with you! (every season of the year).

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