Your Best T1D Year

Comebacks aren’t overnight. This episode talks about honest timelines and the moments that tap you on the shoulder and say “pay attention.”What You’ll LearnRealistic clocks: getting your edge back is slow and starts with admitting there’s a problem.Number nudges: lab days, weekly summaries, and trend lines that whisper “something needs fixing.”Body cues and life stuff: stubborn highs, scary lows, weird spikes, travel chaos, holidays, sleep disruptions, and stress can all wake you up.Course Correction StepsNotice which shoulder‑tap moment is talking to you right now. Is it numbers, your body, or life circumstances? Decide one small move to respond to that nudge.Take ActionPick your strongest nudge and make one adjustment today … whether it’s booking a lab, adjusting a dose, or planning for an upcoming trip. Share what you did with Neil.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on AmazonType 1 Diabetes – One Day at a Time or Type 1 Diabetes – True Stories

Hydroplaning is what happens when your car slides where it wants ... and it’s how T1D can feel when numbers drift despite “doing everything right.” This episode puts words to that feeling.What You’ll LearnGhost carbs and winging doses: counting carbs you didn’t really count and guessing your way through meals.Pre‑bolus amnesia and alarm fatigue: eating before dosing and muting alerts without fixing thresholds.Pump chaos: running low on battery or insulin and delaying set changes until disaster hits.Course Correction StepsFinish the line “If I want my edge back by December 1, the thing I have to stop pretending about is ___.” Be honest about what’s really breaking your control.Take ActionWrite out the one thing you’ve been pretending isn’t a problem and share it with Neil. Naming it is the first step to regaining control.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on AmazonType 1 Diabetes – One Day at a Time or Type 1 Diabetes – True Stories

How we drift off track in T1D management and why it happens quietly. It’s less about dramatic crashes and more about the slow blur of basic habits.What You’ll LearnDrift looks ordinary: fewer CGM checks, skipping the pre‑bolus, guessing carbs instead of reading labels, putting off refills.Habits blur slowly: late doses, dismissing alarms without adjusting thresholds, and a sense of “I’ll fix it later.”Self‑honesty is the first step toward course correction and community makes the difference.Course Correction StepsAudit your routine by listing the habits you’ve let slide and pick one to tighten up this week. Finish the prompt “I tend to get off track when…” and share it with Neil for accountability.Take ActionIdentify one area where you’ve drifted and commit to a small course correction this week. Send your prompt to Neil on social media to join the conversation.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on AmazonType 1 Diabetes – One Day at a Time or Type 1 Diabetes – True Stories

How to build clinical, personal, and peer support teams that actually reduce diabetes distress. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• Support team types - Clinical, personal, and peer support networks• Gap identification - How to spot missing support areas• Team building - Simple steps to expand your support network• November preview - 'Mind the Gap' theme for getting back on trackThree Support TeamsClinical: Endocrinologist, educator, primary care | Personal: Family, friends, people who check in | Peer: Other T1Ds who say 'me too'Take ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

How to audit and adjust your CGM and pump alarms to reduce tech-related diabetes distress. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• Alarm fatigue - Why too many alerts increase stress and burnout• Settings audit - How to review and adjust CGM/pump thresholds• Alert zones - Different settings for day vs night• Smart silence - Using snooze strategically to manage mental loadTech Clean-Up StepsAudit alarms - Do you really need all of them? | Adjust thresholds - Move alerts closer to reality | Create zones - Day vs night settings | Use silence wisely - Strategic snoozingTake ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Neil Greathouse sits down with clinical psychologist Dr. Bill Polonsky, founder of the Behavioral Diabetes Institute and one of the pioneers behind the concept of diabetes distress. They unpack what diabetes distress really is (and what it isn’t), why it’s so common, and how both people with T1D and their caregivers can navigate the emotional weight of this disease without shame or burnout. This conversation is equal parts validation and practical encouragement—proof that you’re not broken, you’re just managing something relentlessly difficult.What You’ll Learn• The difference between diabetes distress vs. depression—and why antidepressants don’t fix burnout • How often people with T1D experience distress (spoiler: almost everyone does at some point) • What the Type 1 Diabetes Distress Assessment System (T1-DDS) measures and how to use it • Why caregivers—especially parents—experience their own version of distress • How to rebuild hope and control when diabetes feels overwhelmingTake Action👉 Take the free T1-DDS 7-question or 29-question assessment at diabetesdistress.org to better understand your current level of distress. 👉 Share your results with your healthcare team or a friend who “gets it.” 👉 Remember: you’re not failing—you’re learning how to manage something relentless.Resources• T1-DDS Assessments & Research: diabetesdistress.org • Your Best T1D Year newsletter + free resources: https://yourbestt1dyear.com • Behavioral Diabetes Institute: https://behavioraldiabetes.orgSponsor💙 Blue Circle Health offers free coaching and care that fits real life. Get matched with a real diabetes care team at https://bluecirclehealth.orgConnect📱 Instagram → @thebetes 📱 TikTok → @the.betes 🌐 Website → https://yourbestt1dyear.comBooks by Neil Greathouse📚 Type 1 Diabetes – One Day at a Time 📚 Type 1 Diabetes – True Stories Available on Amazon, Kindle, and Audible

Why connecting with other T1Ds can reduce diabetes distress and where to find real support. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• Support types - Formal groups, online communities, one-on-one connections• Research benefits - How peer support reduces distress and builds confidence• Finding community - Where to connect with people who actually get it• Quality markers - Empathy and 'me too' moments vs judgmentSupport OptionsFormal Groups: Clinic or nonprofit programs | Online Communities: Instagram, TikTok, forums | Personal Connections: Mentors, friends, text supportTake ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Practical mindfulness techniques that actually work for people with type 1 diabetes. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• Practical techniques - CGM pause, 60-second reset, name without judgment• Research benefits - How mindfulness reduces distress and improves decisions• Real-life application - No mountaintop meditation required• Quick practices - 10 minutes daily makes a measurable differenceThree Simple TechniquesCGM Pause - Two breaths before reacting to alarms | 60-Second Reset - Four counts in, four counts out | Name Don't Judge - 'Noticing frustration' vs 'I'm failing'Take ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Research shows two proven approaches to reducing diabetes distress - skills-based and emotion-focused. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• T1-REDEEM study results - Two proven paths to reduce diabetes distress• Skills-based approach - Problem-solving, decision-making, management confidence• Emotion-focused approach - Self-compassion, burnout coping, emotional load• Path selection - How to identify which approach you need right nowTwo Proven ApproachesSkills Path: Better troubleshooting, updated settings, management refreshersFeelings Path: Self-compassion, emotional support, burnout reliefTake ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

How to identify your personal diabetes distress triggers with a simple tracking method. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• Trigger identification - Simple method to spot your diabetes distress patterns• Tracking technique - What happened, what triggered it, how you felt• Pattern recognition - How to map recurring stress points• Actionable data - Using trigger info to address root causesSimple Tracking MethodWhat was happening? | What set it off? | How did you feel? | Circle your top 2-3 triggers weeklyTake ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

The detailed 28-question diabetes distress scale reveals exactly where stress hits hardest. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• Distress categories - Powerlessness, management, hypoglycemia, healthcare, family, eating, social• Detailed assessment - How the 28-question version provides specific insights• Personalized results - Why seeing exact struggle areas matters• Solution guidance - How detailed scores guide targeted interventionsThe 7 Distress CategoriesPowerlessness | Management burnout | Hypoglycemia fear | Healthcare team frustration | Family/friend stress | Eating difficulties | Social challengesTake ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

The Other Side of Type 1 Diabetes: My Wife Gina on What It’s Really LikeThirty years, three DKAs, countless alarms - and one marriage that somehow survived it all.In this episode, Neil sits down with his wife Gina Greathouse for the conversation everyone’s been waiting for. Together, they talk about what diabetes distress really does - not just to the person living with type 1 diabetes, but to the person who loves them, supports them, and sometimes carries the weight right alongside them.This is the real, unfiltered, funny, heartfelt look at love, marriage, and the mental load of life with T1D.What You’ll Learn• Partner perspective – What it’s really like to love someone with type 1 diabetes• Emotional honesty – The tension between helping and not nagging• Marriage under pressure – How distress, burnout, and fear show up in daily life• How they healed – What changed when Neil began working on diabetes instead of reacting to itBig Takeaways1. Diabetes affects both of you.The distress isn’t one-sided. When T1D moves into a marriage, both people feel it - one physically, one emotionally.2. Communication changes everything.Gina shares how they learned to talk with each other instead of around diabetes, especially when burnout hit.3. Small wins build real trust.As Neil began simplifying his diabetes management, the emotional load for both of them got lighter. Simple daily habits turned fear into confidence.Take ActionReady to assess your own diabetes distress or explore tools that strengthen your support system?Take the T1-DDS-7 (quick) or 30-question version at yourbestt1dyear.com.ResourcesHelpful resources, free guides, and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and coordinated care that fits real life - from mental health support to prescription help.Now available in 16 states across the U.S.Sign up free: bluecirclehealth.orgConnectInstagram: @thebetesTikTok: @the.betesWebsite: yourbestt1dyear.comBooks on Amazon:Type 1 Diabetes: One Day at a TimeType 1 Diabetes: True Stories

Your diabetes distress score is a tool, not a judgment. Here's how to use it constructively. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• Score interpretation - What low, moderate, and high distress scores actually mean• Tools vs judgments - How to use your score as information, not self-criticism• Self-comparison - Why comparing only to yourself matters• Actionable insights - How to identify which questions hit you hardestKey TakeawaysYour score isn't a grade. Distress scores are flashlights to show where pressure points are, not hammers to beat yourself up with.Compare to yourself only. Your distress journey is unique - focus on your own patterns and progress.Take ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

When it comes to diabetes distress, not all surveys are created equal. In this episode, we break down the two main ways researchers measure distress in type 1 diabetes: the T1-DDS7 (7 questions) and the T1-DDS (28 questions). Both tools were created to capture the emotional side of living with diabetes, but they go about it differently.We’ll talk about what each version asks, why shorter isn’t always simpler, and how both can start important conversations about burnout, anxiety, and the weight of T1D management. If you’ve ever wondered how distress is measured — or what your score really means — this episode is for you.What you’ll learn in this episode:The difference between the 7-question and 28-question diabetes distress scales.How each version measures emotional burden, regimen burnout, relationship strain, and healthcare frustrations.Why surveys aren’t a diagnosis, but they are powerful conversation starters.What caregivers and parents can learn from these tools, too.ResourcesHelpful freebies and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

The actual 7 questions researchers use to measure diabetes distress, explained in plain English. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• The 7 core questions - Each diabetes distress assessment question explained simply• Scoring system - How the 1-6 scale works and what scores mean• Cut points - Low (below 2.0), moderate (2.0-2.9), and high (3.0+) distress levels• Assessment versions - Quick 7-question vs detailed 28-question optionsThe 7 Key QuestionsFeeling overwhelmed by diabetes demands | Feeling like you're failing with your routine | Feeling diabetes takes too much energy | Not meeting your own expectations | Feeling burned out by constant effort | Feeling diabetes controls your life | Feeling angry, scared, or depressed about T1DTake ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Episode 100 milestone! Neil breaks down the crucial difference between diabetes distress and clinical depression. Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• Milestone celebration - Episode 100 of building T1D habits together• Clear distinction - How diabetes distress differs from clinical depression• ADA recommendations - Why screening both conditions separately matters• Different support needs - Why distress and depression require different approachesKey TakeawaysDistress ≠ depression. While they can overlap, diabetes distress and clinical depression require different types of support and intervention.Both matter. The ADA recommends screening for both conditions because each deserves attention and care.Take ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Diabetes distress affects 40% of adults with type 1 diabetes, but what exactly is it and where did the research come from? Neil explores the research, shares practical insights, and provides tools for managing the mental load of T1D.What You'll Learn• The definition of diabetes distress - It's not just 'having a bad day' with blood sugars• Research history - From the PAID scale (1990s) to the T1-DDS today• Key statistics - Why 40% of T1Ds experience moderate to high distress• Assessment tools - Introduction to the T1-DDS-7 and 28-question versions• Important distinction - How diabetes distress differs from clinical depressionKey TakeawaysDiabetes distress is real and measurable. Researchers didn't study this for fun - they created tools because the mental load of T1D management is significant.You're not alone in this. If you've felt overwhelmed by the 24/7 demands of diabetes management, you're experiencing what nearly half of people with type 1 feel.Take ActionReady to assess your own diabetes distress? Both the T1-DDS-7 (quick) and 28-question (detailed) assessments are available at Neil's website.ResourcesHelpful resources and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes | TikTok: @the.betes | Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

Episode summaryToday’s episode is a practical deep-dive with Diabetes Sangha co-founders Brooke Cassoff and Heather Nielsen on using mindfulness and self-compassion as real tools for life with Type 1. We talk origin story, why “everything belongs,” what a weekly practice actually looks like, and then do three short, on-mic practices you can follow anywhere: breath, grounding, and a micro self-compassion reset. We close with how to try Sangha for free and what’s next.What you’ll learnHow Diabetes Sangha started and why it’s run by and for people with T1D.    What a typical live session includes and why “come as you are” matters.    Simple ways to weave awareness into CGM checks, carb math, and recovery windows.  Three guided practices you can try today: breath, body grounding, and a micro self-compassion exercise.      Free ways to start: daily texted meditations, drop-in Zooms, recorded library, retreats.      Timestamps00:00 – Cold Open, why mindfulness for T1D now.  01:32 – Origin story, Stanford compassion capstone, early Zoom practices.    05:37 – What Sangha offers today: live sessions, YouTube library, retreats.  18:14 – Using CGM checks and meal math as mindfulness anchors.  23:26 – “Everything belongs”… creating a space where people feel seen.  26:00 – Inside a typical session: 30–45 min, guided practice, debrief.  27:37 – Quick resets on hard days, CGM alarms, and 60-second moves.  01:00:20 – Guided breath reset, closing cues you can reuse anytime.  01:03:52 – Body scan and grounding practice, re-entering the day.  01:10:53 – Micro self-compassion practice: hand-on-heart, name what’s here.  01:13:18 – How to start for free: “Just join us,” Daily Dose texts.    01:16:33 – Retreats and in-person weekends coming up.  About our guestsDiabetes Sangha is a volunteer-run community led by and for people living with or affected by Type 1 diabetes. Co-founders Brooke Cassoff and Heather Nielsen facilitate live practices, build a library of guided meditations, and host retreats that help us meet real-life T1D moments with skill and kindness. Resources & mentionsDiabetesSangha.com — Live sessions, recordings, Daily Dose texts, and retreats.Daily Dose text series — Free 5–7 minute guided meditation link texted each morning.  YouTube library of recorded meditations — On-demand practices for busy days.  Reset Bingo card // free — Keep the September challenge going: yourbestt1dyear.comBlue Circle Health — Free, real-life coaching and support for people living with diabetes.Try this today (listener challenge)Pick one practice from the episode and do it once: 60 seconds of breath, quick body grounding, or a hand-on-heart self-compassion cue. Then check off today’s square on the Reset Bingo card.Reset Bingo card and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes  |  TikTok: @the.betes  |  Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

SummaryNo time is still time. Micro-resets in 30–60 seconds can downshift your nervous system and make insulin work better. Keywords: micro resets, vagus nerve, sympathetic drive, one minute reset, T1D stress.What you’ll learnFour under-a-minute tools… shoulder drop, cold touch, one-line journal, change the roomHow short pauses lower sympathetic drive in 60–90 secondsA mindset shift for days that sprint past youTry this todayPick one micro reset and do it once. “Resets in seconds matter.”ResourcesReset Bingo card and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes  |  TikTok: @the.betes  |  Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories

SummaryBring less stress to bed, get smoother nights. Short evening routines can lower cortisol, improve sleep quality, and give your basal a fighting chance. Keywords: sleep, overnight glucose, bedtime stress, evening routine, CGM.What you’ll learnThree simple evening resets… phone-free 15, gratitude list, stretch and breatheWhy pre-bed stress drives overnight variabilityA five-minute plan you can repeat without perfectionTry this todayFive minutes before lights out… no phone, one stretch, one breath pattern, one line of gratitude.ResourcesReset Bingo card and newsletter: yourbestt1dyear.comSponsorBlue Circle Health offers free coaching and care that fits real life. Sign up free: bluecirclehealth.orgConnectInstagram: @thebetes  |  TikTok: @the.betes  |  Website: yourbestt1dyear.comBooks on Amazon: Type 1 Diabetes - One Day at a Time or Type 1 Diabetes - True Stories