Adding moments of mindfulness to your day can help you better manage your diabetes.
With the added responsibilities of managing your type 2 diabetes or prediabetes, you may feel like there’s no time to slow down and relax. But doing so can help you better understand the decisions you make and the results of those choices, as well as identify the emotions you’re feeling and why.
This is called mindfulness, a practice that encourages judgment-free observations of what you are thinking and feeling in the present moment.
With mindfulness, you’re observing your thoughts and emotions almost from an outsider’s perspective. This observation allows for reaction to what is going on and why the thoughts are happening, not just reaction to the situation.
For example, when you’re checking your blood sugar, try doing so with curiosity, not judgment. Instead of thinking, Wow, my blood sugar levels are soaring. I really blew it at that dinner party, consider the result as simply information. That way, you can act from a place of calm instead of a place of distress. Think, My blood sugar levels are high, but I can take a walk after the party to help bring them down. You’re not pushing away or ignoring that guilt, shame, or frustration, but you are acknowledging those emotions by labeling them, working past them, and using your energy to figure out a solution to feel better.
“We create so much suffering for ourselves when we layer judgment and failure into our diabetes management,” says Heather Nielsen, a counselor and wellness coach in Portland, Oregon, and person with diabetes (PWD) type 1.
Taking out that layer and replacing it with mindfulness can ease anxiety and diabetes-related distress and improve overall well-being, according to a study published in the journal Diabetes Care.
In this book, we’ll teach you many ways to practice mindfulness: mindful living techniques like meditation (The Power of Meditation) and smart goal setting (Weight Loss); combatting emotional eating habits (Stop Feeding your Feelings), mindful eating practices like listening to hunger cues and much more.
Some people find it helpful to set aside time to practice mindfulness; others incorporate it into daily activity. Remember, there is no right or wrong way. Try a few of the techniques in this book to see what works best for you. Regardless of your approach, practicing mindfulness will help you control stress, pay more attention to the foods you eat, and improve your overall health.