You know how to eat and exercise to stay healthy with diabetes. The problem is, you don't always do what you know you should, right?
Before your plans for staying healthy go off the rails, you can spot early signs of self-sabotage: procrastination, self-defeating behavior, fear, and perfectionism. Recognize them, and you can redirect yourself long before you've done any harm.
Some people with diabetes and the nerve pain -- or peripheral neuropathy that comes with it -- find relief in surprisingly simple ways. Sometimes a nice, warm (but not hot) bath is enough to relieve stress and nerve pain. If you have neuropathy, by the way, you might want to have someone else test the water to make sure it's not too hot. A massage can also help. Other people turn to biofeedback, meditation, relaxation techniques, or hypnosis -- all of which have been proven to help.
Do you catch yourself saying things like “I'll start tomorrow” or “This one time won't hurt”? If so, you’re procrastinating, says Melissa Fredette, PhD, a licensed psychologist.
Get back in gear by reminding yourself what you really want, not just what feels good in the moment. Maybe you want to report better progress to your doctor, or play soccer with your kids without feeling tired.
When you recognize you're putting off the important things, you can stop the behavior in its tracks. In that moment, try to do something healthy that's related to your goal. You might pick a good-for-you snack or take a short walk around your workplace. You'll feel better all the way around, and you'll give yourself momentum in the right direction.
Smack Down Self-Defeating Habits
If you catch yourself eating too much or slacking on exercise goals, something else might be going on. “You’re most likely feeling overwhelmed by the challenges of your situation,” says psychiatrist Sonali Sharma, MD.
To keep yourself on track, first, figure out the healthy behavior you’re about to sabotage (by overeating carbs, for example). Next, find a way to make a smarter choice that feels more agreeable to you.
Let's say you’re about to order a coffee drink with cream and sugar when you know you need to limit both. One option could be to get half the amount of sugar and cream. Or, just drink half the latte. This way you aren’t depriving yourself, but you’re also keeping your behavior in check.
The key is compromise. If you deprive yourself, you’re more likely to fall off the wagon.
Nagging doubts about your health are more serious than a single moment when you have a negative thought. And, if you don’t pick up on those lingering doubts, they can get in the way of action.
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