Coping with the diagnosis of diabetes
Receiving a diagnosis of diabetes can come as a shock. Fortunately, with effort and commitment, you can take charge and manage your diabetes.
It is important to cope with your new diagnosis in as healthy a way as you can, starting with accepting that diabetes is serious. Your next step is to learn all you can by asking questions of your healthcare providers. Be sure to ask them for materials you can read at home. This website has a wealth of information on diabetes care, so be sure to refer to it often. Here are some specific tips that will help you cope in a healthy way with some of the most challenging aspects of a new diagnosis of diabetes.
Coping with dietary changes
One of the key things you can do to manage your diabetes is to eat healthy and stay at a healthy weight.
Here are some action steps that may help you cope with changes you may need to make in your eating habits:
- Take small steps to improve your eating habits. Don’t try to change everything at once. Eating regularly and balancing the amount of carbohydrate you eat during the day should be your top priorities. Then you might try to cut down on the amount of fat you eat, examine your portion sizes, and use less salt. But you don’t have to make all of these changes right now. Focus on one or two at a time. Once you’ve made those changes a routine part of your meal planning, then you’ll be ready to move on to the next round of changes.
- The basics for healthy eating are the same for people with diabetes as they are for everyone. You shouldn’t have to eat separate meals from your loved ones. Try to get them involved in making healthy changes, too. Change is usually easier to take when you don’t have to go it alone.
- Meal planning is key. Use the Changing Life With Diabetes online Menu Planner to plan a 7-day menu complete with delicious diabetes-friendly recipes and a convenient shopping list.
- Get expert help from a registered dietitian. A dietitian can offer personalized advice and tips on counting carbs and healthy eating principles. He or she can also help you develop a meal plan that is right for you and that will help you manage your weight. Ask your doctor for a referral to a dietitian. You can also contact the American Dietetic Association at 1-800-877-1600 ext. 5000 or visit eatright.org.
Personal stories about being diagnosed
Getting comfortable with a more active life
When you have diabetes, it is important to stay active to help keep your blood glucose levels as close to normal as possible. Getting started may be your first challenge. You may worry that you may experience hypoglycemia (low blood glucose) if you are too active. These tips can help:
- First, be safe. Before beginning or changing your physical activity level, be sure to check with your healthcare provider. Before you exercise, it’s a good idea to check your blood glucose. Don’t exercise if your blood glucose level is too low. Also, be sure to keep a high carbohydrate snack or glucose tablets nearby when you exercise, in case your blood glucose level drops quickly. Be on the watch for symptoms of hypoglycemia and respond quickly.
- Keep a physical activity log. Also, include your blood glucose readings before and after you exercise. By reviewing your written record, you’ll start to get a feel for what works for you.
- Try to make physical activity a natural part of your life. Take the stairs instead of the elevator. Park in the furthest parking spaces in parking lots. Walk your dog around the block instead of just letting him out into the back yard. Your “active” minutes will soon add up. Healthy adults may want to aim for 10,000 footsteps a day. A pedometer can help you count your steps. Set goals to increase your daily step count a little each day. You’ll find other suggestions on our Being Active page.
- Find an activity “buddy.” Walking is a great way to start being more active. It is often easier to start and keep going when you have company. So ask a family member, friend, neighbor, or co-worker to walk with you. Be sure to wear comfortable shoes and socks that fit well and examine your feet after you walk.
- Reward yourself. Making changes to your lifestyle is not always easy. So, when you do so successfully, celebrate. Set goals before you start and when you achieve them, reward yourself.
Personal stories about being diagnosed
Coping with frequent glucose checking
You’re still adjusting to checking your blood glucose. Don’t be surprised if it takes a while to get your blood glucose levels to your target range. Here are a few tips to help you cope with this new task:
- It’s natural to want to keep your health issues private. So if you need to use your blood glucose meter while you are away from home, try to find a quiet place where you can be alone. Most monitors are very small, quick, and quiet. Chances are no one around you will even realize what you are doing.
- When your diabetes diagnosis is new, or if you take insulin, your doctor will most likely want you to check your blood glucose levels at least 3 or 4 times a day. It can be a challenge to build this into your day, especially with everything else you have to keep track of with diabetes. Although it may not become something you look forward to, many people find checking turns into just another part of their daily routine.
- If remembering to take your meter with you is a hassle, think about getting an extra one. That way, you can keep one wherever you need it.
- There are many different meters available. If you have health insurance, you may be limited to certain brands of glucose meters. So, check with your healthcare provider and health plan before purchasing a meter. Your healthcare provider can help you choose a meter and show you how to use it.
In summary
Remember, learning all you need to know to manage your diabetes will take time. The important thing is to keep taking steps towards coping with the challenges in a healthy way. Take good care of yourself and seek the support you need from others. There is a lot to do when you have diabetes, but you can do it. If you stick with it, you are sure to find that life – even with diabetes – can be good.
