How Resilience Can Help You Manage Type 2 Diabetes
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The Effects of Resilience on Diabetes Outcomes
“Our studies try to identify the protective factors that people already have or can build to achieve better diabetes outcomes,” says Hilliard.
“Our research has shown that resilience and stress do impact diabetes management, quality of life, and A1C,” says Dr. Yi-Frazier, who now also studies resilience in other diseases such as cancer.
RELATED: Do You Have Type 2 Diabetes Burnout?
5 Steps for Building Resilience When Living With Diabetes
“We have to be deliberate about our resilience,” says Yi-Frazier. “In other words, we need to spend the time to figure out how to shore up our resources that we need in times of stress.”
Sometimes, these resources are psychosocial and sometimes they are physical, practical routines. And either can help people better manage diabetes, say Hilliard and Baum.
Baum recommends identifying techniques that you know help you remember everyday details in your diabetes management. This could mean setting an alarm on your phone when you take medications, or moving your insulin to the kitchen so you take it during mealtimes.
It’s undeniable that diabetes can be challenging, and the disease is associated with burnout and depression. Yet positive efforts and strategic thinking can help build resilience. Hilliard shares the following tips:
1. Set Realistic Goals for Yourself
Focus on small achievable goals, such as walking a few days a week, rather than big goals that may be hard to achieve all at once.
2. Celebrate Your Successes
Recognize when you’ve met a small goal and then build on that change to reach larger goals in your diabetes management.
3. Show Gratitude
Gratitude means acknowledging what you’re grateful for and can involve expressing thanks. Practice this for yourself and others who help you manage diabetes. For example, be grateful in times that you’ve had a successful day, such as when you’ve met your diabetes management goals. Or do it when you’ve had a challenging day at work — but then you still fit in exercise, for example.
4. Praise Yourself and Focus on Positive Actions Moving Forward
No one is going to do this for you, so if you have diabetes, it’s up to you to make this effort.
5. Recognize When You’re Struggling and Seek Help
A mental health professional like a social worker or psychologist trained to help people with diabetes is ideal. The American Diabetes Association has a searchable directory of these specialists by area, and many offer telehealth.
Hilliard and Baum also point out that empathy and support, from clinicians, caregivers, and people with diabetes themselves, are empowering.
“Many people with diabetes have been able to show resilience and do well with their diabetes management despite the numerous stresses in our world,” Hilliard says.
RELATED: Tired All the Time? Diabetes Could Be to Blame
Read more about practicing resilience while living with diabetes in Diabetes Daily’s article: Diabetes and the Fear It Creates.
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