Coping with the diagnosis of diabetes
Receiving a diagnosis of diabetes can come as a shock. Fortunately, with effort and commitment, you can deal with the shock and stress you may feel by taking charge and managing 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 diabetes care team. 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 meal plan changes
One of the key things you can do to manage your diabetes is to make a plan for healthy eating and manage your weight.
Here are some steps that may help you cope with changes you may need to make in the way you eat:
- Don’t try to change everything at once. Eating regularly and balancing the amount of carbohydrates you eat during the day should be your top priorities. Then you might try to cut down on the amount of fat you eat. After that you can take a look at your portion sizes and try to 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 plan, 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 meals that are different from those eaten by your loved ones. Try to get them involved in making healthy changes too. Changes are usually easier to make 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 seven-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 carbohydrate counting and healthy eating. 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 diabetes care team for a referral to a dietitian. You can also contact the American Dietetic Association at 1-800-877-1600, or visit eatright.org.
Personal stories about being diagnosed
Getting comfortable with a more active life
When you have diabetes, it’s important to stay active to help keep your blood sugar levels as close to normal as possible. Getting started may be your first challenge. You may worry that you may experience low blood sugar (hypoglycemia) if you are too active. These tips can help:
- First, be safe. Before beginning or changing your physical activity plan, be sure to check with your diabetes care team. Before you start physical activity, it’s a good idea to check your blood sugar. Don’t exercise if your blood sugar level is too low. Also, be sure to keep a sugary snack or sugar tablets nearby when you exercise in case your blood sugar level drops quickly. Be on the watch for symptoms of low blood sugar, and respond quickly.
- Keep a physical activity log. Write down your blood sugar readings before and after you start your activity. By reviewing your written record, you’ll learn what works for you.
- Try to make physical activity a natural part of your life. For example, take the stairs instead of the elevator. Park in the furthest parking spaces in parking lots. Walk your dog around the block. 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. Look here for more suggestions.
- 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 reward yourself when you achieve them.
Personal stories about being diagnosed
Coping with regular blood sugar checking
You’re still adjusting to checking your blood sugar. Don’t be surprised if it takes a while to get your blood sugar 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 meter while you are away from home, try to find a quiet place where you can be alone. Most meters 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 diabetes care team may want you to check your blood sugar levels several 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 that 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 meters. So check with your diabetes care team and health plan before purchasing a meter. Your diabetes care team 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 toward 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.
