Living with Type 2 Diabetes isn’t just a physical journey; it’s an emotional one filled with ups and downs. Many don’t realise the mental toll it can take, from the moment of diagnosis through the daily management and long-term considerations. This post explores these challenges and offers strategies for coping. The main thing to take away from this is that you are not alone!
Initial Shock
The diagnosis of Type 2 Diabetes often comes as a shock, leaving you feeling overwhelmed and uncertain about the future. It’s a critical moment that requires support and understanding, as you navigate through a flurry of emotions and the daunting task of coming to grips with the diagnosis.
A few tips that helped me to get to where I am now, though admittingly I still have good and bad days are;
- Give Yourself Time: Allow yourself to feel and process the emotions that come with the diagnosis. It’s normal to feel a range of emotions, including denial, anger, and sadness.
- Learn as much as you feel comfortable: Learning about Type 2 Diabetes can empower you. Understanding your condition will help you manage it more effectively. In this instance ignorance is not bliss as you could make mistakes for managing your blood sugars.
- Set Realistic Goals: Start with small, achievable changes to your diet and lifestyle. Gradual changes are more sustainable than drastic ones. This one is a tough one, I took a hard stance and envisioned what my life would be like losing my feet or going blind. Not pleasant to say the least and led me to becoming quite militant in the beginning, I would recommend taking more realistic goals.
- Seek Support: Don’t go it alone. Lean on family, friends, and join diabetes support groups where you can share experiences and tips.
- Get yourself booked into the diabetic clinic: Work closely with your healthcare team to create a diabetes management plan that suits your lifestyle and needs. My diabetic nurse was amazing and introduced me to Dr Fung videos and material.
- Practice Self-Care: Prioritise activities that make you feel good, whether it’s reading, walking, or meditating. Mental health is crucial in managing physical health.
Managing your daily stress levels
Day-to-day life with Type 2 Diabetes involves constant monitoring of blood sugar levels, dietary choices, and exercise. This relentless focus can lead to stress and anxiety, impacting mental health. It’s essential to find balance, allowing for flexibility while maintaining control over your health.
- Establish a Routine: Having a daily routine for monitoring blood sugar, taking medication, and exercising can reduce stress by making these tasks feel more manageable. I typically measure my blood sugar in the mornings at the same time each day (note I do this less regularly now I have a handle, one a week).
- Integrate Mindfulness and Relaxation Techniques: Practices like meditation, yoga, or even deep breathing exercises can help manage stress levels. I felt remiss to add this in as I don’t meditate myself per se but focusing on a task to take your mind of things like playing games or hitting the gym can help here.
- Celebrate Small Wins: Recognise and celebrate small achievements in your management plan. This can include staying within your blood sugar target, making healthy dietary choices, or maintaining a consistent exercise routine. As I watched the weight begin to fall of me this was a huge boost to my will power.
- Use Technology to Your Advantage: Consider using apps and devices that can help track your health data and make daily management less challenging.
Social and Emotional Isolation
I consider myself lucky in that as an introvert I have always been comfortable being alone, that being said it is very easy to cut oneself off without meaning too.
Many individuals with Type 2 Diabetes experience a sense of isolation, stemming from dietary restrictions and the perceived burden on family and social gatherings. It’s important to communicate openly, seeking support from friends, family, and support groups to mitigate feelings of loneliness. For myself even posting my weight loss and gym sessions on social media helped got the dopamine boost of likes.
- Communicate Openly: Be honest with those around you about how you’re feeling and what you’re experiencing. Recognise that you’re going to have good and bad days.
- Seek Out Social Activities: Look for activities that are not centred around food or drink, making it easier to participate without feeling out of place. It’s not impossible to eat out low carb if you look at options with the bun (burgers) and eat a lot of salad, alas this didn’t work me. Braza a local Brazilian BBQ or Turkish food was my go to.
- Find Online Communities: There are many online forums and groups for people living with Type 2 Diabetes where you can find support and advice from others who understand what you’re going through. I began searching myself and hence decided to try and create this blog to help others.
- Consult a Mental Health Professional: If feelings of isolation persist, speaking to a therapist or GP to seek mental health support can provide strategies to cope and improve your mental well-being.
Conclusion
Remember you’re not alone in this. Together, we can find strength and support in our community, making each step forward a little easier.
Throughout the majority of my life I have struggled with my weight, portion control and/or eating the wrong thing. If I can find the willpower to make a change I have faith that you can too!
It’s not easy and you will have days in which you slip up, the trick is to get back into your routine as quickly as you can, it’s all about consistency.