Tips for dealing with the fear of hypoglycemia

Hypoglycemia (or “ hypo ” for short) is an integral part of living with diabetes, which causes diabetics incredible panic and fear on a daily basis (not to mention constant worry about and the side effects of hypoglycemia). Hypoglycemic episodes are not a consequence of diabetes, but a side effect of therapy with insulin or tablets that stimulate insulin production. Many people with diabetes believe that taking steps to keep their blood sugar levels within the recommended range increases the likelihood of hypoglycemia. The flip side of these “findings” is a decrease in the effectiveness of diabetes management. Add to this the possibility of hypoglycemia in the most unexpected places and situations – at work, in the car, while relaxing in a bar or going to the theater – the fear of hypoglycemia becomes a real problem.

People with diabetes experience a particular fear of nocturnal hypoglycemia, more precisely, the inability to recognize the symptoms of low blood sugar in time and take timely action. Parents of children with diabetes suffer the most – the thought of hypoglycemia in a child when they are asleep and unable to respond properly instills a sense of panic in them¹.

Here are a few tips to help you manage your fear of hypoglycemia:

• Remind yourself from time to time that it is perfectly normal to worry about the possibility of hypoglycemia, as well as to find episodes of hypoglycemia something annoying and unpleasant! Speaking out loud about hypoglycemia is a great help in this regard – so you can let your emotions run free when frequent episodes of hypoglycemia become especially annoying and unsettling!
• Minimum stress, maximum action! Keep a diary of hypoglycemia and periodically analyze the entries made in it. In what situations does hypoglycemia occur? Would making any changes to the regimen, diet, exercise, or insulin dose help prevent hypoglycemia in a similar situation in the future? If you do not trace the relationship between the circumstances and the occurrence of hypoglycemia, or do not know what actions can be taken, perhaps you should consult with an outsider (for example, a person with diabetes like you) on the Internet or in person? Learning a variety of relaxation techniques (such as breathing exercises, mindfulness, or yoga) can also help in that moment.
• Write down fears and experiences. Write down all your negative feelings and rate each one on a scale of 1 to 5, where 1 is a minor fear/feeling and 5 is a very strong fear/feeling. Analyze the recorded feelings for how they affect your condition, and think about what you can do to make these fears and worries disappear from your life.
• Seek help from a professional. If the fear of hypoglycemia and anxiety completely took over your thoughts, you experience constant anxiety and build your life (or the lives of people around you, such as children) in such a way as to avoid the occurrence of hypoglycemia, it is time to seek help from a professional (for example, a specialist in cognitive-behavioral psychotherapy). You may need to work out strategies to reduce your anxiety and find peace. There is no shame in seeking help – in fact, in an ideal world, such help should be available to every person with diabetes!²
• Share your experiences with your doctor. Feel free to share your concerns about hypoglycemia with your doctor, ask him specific questions and discuss the “horror stories” told to you. It is possible that minor changes in the way blood sugar is monitored, the type of insulin used, the dosage, or the method of administering insulin will reduce the chance of hypoglycemia while still keeping blood sugar levels within the target range. New products are constantly appearing on the market. The best way to find out about new products is to consult a doctor .
• Struggling with the temptation to keep your blood sugar above your target range? Many diabetics deliberately “keep their blood sugar levels up” to avoid hypoglycemia in inappropriate situations—during a job interview, a job presentation, a first date³, or a party with friends⁴. Although this behavior can rarely be justified and is one way to deal with your fears, if you notice that deliberately overestimating your numbers has become a habit, you may have developed a fear of hypoglycemia and need help. Seek advice from a professional who can help you develop a plan for dealing with hypoglycemia in a critical situation. As mentioned above, thorough preparation is the best way to deal with fear.
• Where to look for more information? Raising awareness about the physical causes and patterns of hypoglycemia, and about preventive measures that can help avoid severe episodes of hypoglycemia, may well alleviate your fears and worries.⁵ On the Internet, you will find a lot of reliable information published by national organizations, dealing with diabetes, as well as other sources.