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If you or someone you know suffers from Diabetes, this is possibly the most important thing you will ever read! Click here for free preview....
Finding out that you have diabetes can be a big shock. In addition to feeling unwell and having to deal with the fact that you have a chronic disease, you have to learn about taking care of yourself. Unlike other diseases where your involvement may be limited to taking your medication on time, you play an active part in controlling your diabetes. Your doctor or diabetes educator may be telling you to change the way you eat, lose weight and exercise - all at the same time!
It may sound overwhelming, but keeping a few thoughts in mind will help you cope and get through this adjustment period.
1. Let your friends and family help you. They are probably anxious, scared, and willing to help.
2. Set reasonable goals (such as losing 5 pounds or walking around the block three times a week) and try to work toward them. Start by taking small steps to build your confidence.
3. Don't feel guilty if you slip up. You're only human. The important thing is to keep trying.
4. When you reach a goal, congratulate yourself on doing a good job. You should be in control of your diabetes - don't let it control you!
5. Don't look at all the things you "should" do. If you try to do everything at once, you'll feel overwhelmed and never do anything.
6. If you are having a problem keeping up with your program, let your doctor know. That's what he or she is there for. Together, you can set goals that are more reasonable.
7. Think positively, and don't feel sorry for yourself. You can overcome this. The worst thing you can do is deny there is a problem because there is so much you can be doing to prevent problems. As they say, "Just do it!"
8. Don't worry about what people will think. This is your chance to teach them that diabetes can be controlled.
Having diabetes isn't the end of the world. It's up to you to take charge.
You can make a difference.
Changing Behavior
Changing the way you do things can be very difficult. If you understand the stages that a person goes through in making a change, it may help you. Think about what it is that you need to do to better control your diabetes. See what stage you are presently in and work on ideas to help you to move on to the next stage.
Pre-contemplation stage
1. You may not even be aware that there is a problem.
2. If you know there is a problem, you may have no intention of changing in the near future - within the next 6 months.
3. You may even deny the need for change. You might say, "I have always been overweight. Everyone in our family is heavy."
What you can do
1. Become more aware of the need for change.
2. Get more information on problems that may occur if you do not change.
3. Get more information on how making the change can help you.
Contemplation stage
1. You may be thinking about making a change in the near future.
2. You know there is a problem but you are not ready to change.
3. You are thinking about making a change in the next 6 months.
You might say, "I've heard that being overweight can lead to diabetes. But I don't think I can handle going on a diet."
What you can do
1. Decide why you want to change.
2. What is your end goal? What do you want to accomplish?
3. Get more information on what you want to change.
4. Make specific plans on how you are going to accomplish your goal.
5. Get help from your health care provider if necessary.
Preparation stage
1. You are making a plan to change.
2. You know what you want to do.
3. You get more information, start planning, and even start to change.
4. You may tell your family and friends.
5. You are serious about making a change in the near future.
You might say, "I am going to lose some weight. I learned that I may be able to take less insulin."
What you can do
1. Make specific action plans. What is it that you are going to do to accomplish your goal? Write them out with a date for when you are going to start.
2. Decide on small goals that you know you can do. Small steps can lead to larger ones.
Action stage
1. Start working on your specific plans.
2. Make changes in your lifestyle to accomplish your goals.
3. Relapse is normal. You may have a hard time getting started and maintain the change.
4. This stage may last as long as six months.
You might say, "I'm walking three times a week for half an hour. I've quit drinking sodas."
What you can do
1. Get help from your health care provider with how you are doing.
2. Get ideas on how you can overcome barriers.
3. If needed, join a support group. Get help from your family and friends.
4. Celebrate your successes as you accomplish your goals. Buy that item you have always wanted, take a vacation, take your family to their favorite park, etc.
Maintenance stage
1. Continue working on your goals.
2. You may have setbacks but get back on track as soon as possible.
3. Do NOT give up!!
4. This stage may last six months to five years.
You might say, "I lost 10 pounds. My doctor took me off my insulin and now I am taking pills to control my diabetes. I am going to keep on walking and eating better."
What you can do
1. Remind yourself of your accomplishments and how much better you feel.
2. If you are faced with barriers or things that seem to make it harder for you to stay on course, look for help from family and friends.
3. If you "blow" your meal plan or stop exercising for any reason, don't waste time worrying about it. Remind yourself of your goals and get back on track.
4. Make a list of all that you have accomplished e.g., how far you have walked,
how many dress/pant sizes you have lost, how much you have been able to decrease
your medications, how many fewer sick days you have had, how much more energy
you have, etc.
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