Being diagnosed with an ongoing condition like diabetes might be overwhelming and a bit confusing at first. You probably have lots of questions.
How did this happen? How do I manage it? What does the future hold?
Negative thoughts are normal and can’t be completely avoided. But a positive attitude is key and could do wonders for your health.
How Diabetes Can Affect Your Outlook on Life
In one study, researchers surveyed more than 7,000 adults with type 2 diabetes about life with these conditions. Nearly half had negative emotional, psychological, and social experiences related to diabetes. They reported feelings of anxiety, fear, and depression, often worrying about health problems that come with the condition. And they faced social challenges, like bias at work, which added to their stress.
Serena Valentine, a diabetes peer educator and executive director of the CORE Initiative, a Houston-based diabetes peer support network, has lived with type 2 diabetes for more than 20 years. Initially misdiagnosed with type 1, Valentine says finally getting a correct diagnosis after 5 years triggered mixed emotions.
“I felt disgusted and relieved at the same time,” Valentine says. “I wondered how they could misdiagnose me, but I was relieved because I finally knew what was going on."
At first, Valentine found it challenging to manage her condition because of a lack of clear information and support. But she eventually took control by becoming a certified diabetes educator. Helping others manage their condition empowered her and gave her a sense of purpose.
“Perspective is everything [and] can really have an effect on your outcome,” Valentine says. “I always tell the folks in my peer support groups about hope. If you expect change for the better, then you’ll be more apt to do what’s needed to manage your diabetes more effectively than if you don’t have any hope for things to change.”
In that same study of more than 7,000 adults with type 2 diabetes, participants noted that a positive outlook is a major step toward better health. It may boost your resilience and the ability to tackle diabetes-related obstacles.
The Impact of Outlook on Diabetes
Scientific research supports the idea that your outlook can affect your health. Positive thinking and optimism may help you:
- Live longer
- Fight depression, worry, and pain
- Ward off illness
- Improve your mental and physical health
- Lower your chances of death from infections
It might also help you better manage stress, which lowers inflammation throughout the body. Researchers think a positive outlook tends to lead to a healthier lifestyle. This means regular exercise and eating lots of fruits and veggies, along with little to no smoking or drinking.
Avoiding toxic positivity
While an optimistic attitude can be helpful, beware of what’s referred to as toxic positivity. This is when you or someone in your life dismisses uncomfortable negative emotions and instead embraces false comfort.
For example, you may feel scared and unsure about the future after a diabetes diagnosis. A friend or family member may say something like, “Everything happens for a reason,” or “Don’t worry: Everything will be OK,” instead of truly taking the time to acknowledge your concerns and make space for them.
Research suggests that avoiding negative emotions can lead to them returning later, causing you to feel even worse.
Strategies for Change
Changing your outlook will take time and commitment, but it’s possible. Here are some tips to get started:
Practice positive self-talk. First, pinpoint areas in your life where you tend to think negatively. Start small by choosing one area to work on. If a negative thought crops up, get in the habit of challenging it with a positive one. Affirm your strengths. Focus on what you're grateful for.
Join a support group. Sharing with and learning from others who understand exactly what you’re feeling can make a world of difference. Search online for online and in-person groups. You can also ask your doctor if they have any recommendations.
Take control where you can. Be more mindful of what you eat and drink. Try to be more active. That could be a short 10-minute walk around your office building or neighborhood. Small changes every day add up. The ball is in your court.
Celebrate small wins. Down to one soda a day instead of three? Cooking nutritious meals at home more often instead of grabbing fast food? That’s great! You’ll appreciate the bigger ones even more when they come.
Keep going. Even if you have a complication or setback, “Get up every single time you fall,” Valentine says. “You still have life in you. You can still do the things you want to do, even while living with diabetes.”
Show Sources
Photo Credit: Bjarte Rettedal/Getty Images
SOURCES:
Serena Valentine, diabetes peer educator, Houston, TX.
Diabetes Care: “Personal Accounts of the Negative and Adaptive Psychosocial Experiences of People With Diabetes in the Second Diabetes Attitudes, Wishes and Needs (DAWN2) Study.”
Right As Rain by UW Medicine: “What You Need to Know About Toxic Positivity.”
Mayo Clinic: “Type 2 diabetes,” “Positive thinking: Stop negative self-talk to reduce stress.”
