Relaxation Exercises
The 5-4-3-2-1 Technique
Use this if you’re overwhelmed, tired, or stressed after a tough diabetes moment. By the end of the exercise, you should feel a greater sense of calm and relaxation.
To maximise its effectiveness, practice regularly, such as every morning, for at least two to three months. Building this habit will make it easier to recall and apply the technique in moments of stress or panic, when it may be more difficult to think clearly.
Box Breathing
Use this when you feel overwhelmed, on edge, or caught in a moment where your reaction might not be helpful, especially during moments of conflict or worry. By the end of the exercise you’ll likely feel a bit more grounded, calmer, and more able to respond rather than react.
To maximise its effectiveness, practice regularly, such as every morning. Building this habit will make it easier to recall and apply the technique in moments where you may need it. Even brief breathing practices like this can help reduce stress and increase resilience, especially when repeated regularly.
Progressive Muscle Relaxation Technique
Use this exercise when you’re feeling tense, overwhelmed, or can feel stress building up in the body. It’s a quick way to release physical tension and helps you reset emotionally.
By the end of this exercise, you should feel more physically relaxed and better able to respond calmly to whatever comes next.
To get the most benefit, aim to practice regularly, ideally each morning or at a time that suits you to fit it into your schedule. Building this habit will make it easier to use the technique in moments where you feel you need it most.
Paraic Dunne Body Scan – https://www.youtube.com/watch?v=XSw-WLmooWg
Diabetes Stigma
Video’s explaining what diabetes stigma is:
Video on stigma (credit Diabetes Australia)
End Diabetes Stigma, sign the pledge
Language Matters
The short guide was developed to support people working in the media as well as the general public in Ireland. There is plenty of evidence to suggest we can improve our messaging, body language, and spoken word to be more supportive of the person living with diabetes.
HSE Supports
The HSE has a section on looking after yourself living with type 2 diabetes see
https://www2.hse.ie/conditions/type-2-diabetes/
This section also includes looking after your mental health living with type 2 diabetes
https://www2.hse.ie/conditions/type-2-diabetes/treatment/diabetes-and-mental-health/
https://www2.hse.ie/mental-health/self-help/tools/minding-your-wellbeing-programme/
https://www2.hse.ie/mental-health/self-help/activities/
When to seek additional support and where to find that support:
- Chat with your GP/Diabetes Team at the earliest convenience.
- Urgent help: Call 999 or 112 if you or someone you know is about to harm themselves or someone else. You can also attend your local Emergency Department
- Diabetes Ireland counselling: Email info@diabetes.ie or visit www.diabetes.ie.
- Call the HSE YourMentalHealth Information Line on freephone 1800 111 888, any time day or night.
- Minding Your Wellbeing: Free series of video resources to learn and practise key elements of mental wellbeing such as mindfulness, gratitude, self-care, and resilience from HSE Health and Wellbeing. Learn about the Minding your Wellbeing Programme.
- Stress Control: Stress Control classes to learn stress management skills and tips for minding your mental health, from the HSE. The programmes are for 3 weeks on Mondays and Thursdays and recommences at varying intervals. Visit stresscontrol.ie
- Samaritans: Samaritans services are available 24 hours a day, for confidential, non-judgmental support. Freephone 116 123, any time. Email: jo@samaritans.ie or visit samaritans.ie
- Text 50808: A free, 24/7 service, providing everything from a calming chat to immediate support for people going through mental health or emotional crisis. Free-text HELLO to 50808 to chat with a trained volunteer, any time or visit text50808.ie
- Aware: Information, support and peer groups for people experiencing anxiety, mild to moderate depression, bipolar disorder, and mood-related conditions. Support also for friends and family members. Email: supportmail@aware.ie Freephone: 1800 80 48 48, 10am to 10pm every day or visit aware.ie
- Pieta: Free individual counselling, therapy, and support for people who self- harm or are thinking about suicide and people who have been bereaved by suicide. Freephone: 1800 247 247 or Text HELP to 51444 – standard message rates apply or visit pieta.ie
- Shine: Support services for people living with mental health difficulties and their families. Email: support@shine.ie or https://shine.ie/
- Grow Mental Health: Grow provides weekly meetings in locations all over Ireland, to help people recover from various forms of mental health problems. Additional practical resources and information are available. Phone: 0818 474 474 or Email: info@grow.ie or visit https://grow.ie/
- Bodywhys: Support and information for people affected by eating disorders. Helpline: (01) 2107906. Email: alex@bodywhys.ie. Visit https://www.bodywhys.ie/
- ICPO Irish Coalition for People living with Obesity: Non-profit support group for purple living with obesity across Ireland. Visit https://icpobesity.org/
- Jigsaw: Mental health advice and support – online and in person – for young people aged 12 to 25 years old, and for parents or concerned adults. Visit: jigsaw.ie/livechat to chat online with a clinician.
- ALONE: National support and referral line for older people. Phone: 0818 222 024, 8am to 8pm every day. Visit https://alone.ie/
- Suicide or Survive: Free workshops and programmes on mental health, wellness, and recovery. Visit: suicideorsurvive.ie
Produced by Diabetes Ireland 2026. Review Date 2026