Managing diabetes takes a tremendous amount of effort and a positive mindset.
It’s natural to have occasional negative thoughts, and you should be able to overcome them whenever they arise.
I don’t have time to exercise
Reconsider: 10 minutes at a time. Tell yourself, “I don’t have to do everything at once.”
Workouts don’t have to take a lot of time. Even a small amount of exercise makes you feel optimistic and energized because it improves your metabolism.
Try doing 10 minutes of activity at a time without changing clothes.
For example, skip the cell phone while waiting for your appointment, and ask the staff if they have time to take a 10-minute walk around the parking lot before your own appointment.
What’s the point?
“For me, it’s a good idea.
“It’s too late for me,” is the typical thought. The goal weight is always out of reach. Maybe there have been previous attempts to reach the goal, but they all ended in disappointment.
Reconsider: Bring thoughts back to the present, the moment. Mental health experts say that anxiety comes primarily from worrying about the future. The more you focus on what you should accomplish in the present, the better for your health.
Over time, the achievement of small goals will move health in a positive direction. Asking your doctor to help set small goals based on the end goal requires setting goals that can be achieved on top of the original one. Losing a little weight at a time, for example, will lower blood sugar levels and blood pressure faster than one might think.
Take it step by step. First, learn to eat more fruits, vegetables, whole grains, and lean proteins.
I screwed up
When you don’t follow your meal plan because you ate a big plate of pasta and cheese, you think you’ve undone all your previous efforts.
Reconsider: trust the choices you’ve made about food. Maybe you’ve been overeating before and now you’ve been able to keep a balanced diet most days of the week.
Focus on the progress you’ve made and don’t strive for perfection. You don’t have to give up your favorite foods completely, but you should be careful about the calories and carbohydrates you consume.
Throw away setbacks. Tell yourself, “I can get back on track” and that success is still possible.
Ways to shift negative thinking
Learn to treat your inner voice as a friend, not as self-criticism, using the following suggestions to make this a habit.
Journaling. Write down your thoughts. After about a week, read the journal and identify your thought patterns.
Write self-motivational statements such as “I am healthy,” “I am strong,” “I am managing my health well,” etc. Put these statements in a place where you can see them every day: in your wallet, on your nightstand. Put these statements where you can see them every day: in your wallet, on your bedside table, or next to your toothpaste.
Say positive things to yourself every time you look in the mirror. “My smile is so beautiful!” “My hair looks so pretty today!” “This color suits me!”