Ready to toss your syringe, insulin and diet foods into the nearest trash can?<\/p>\n
Chances are, you have \u201cdiabetes burnout.\u201d<\/p>\n
San Diego psychologist Susan Guzman, Ph.D., calls it the \u201cI Quit Attitude.\u201d<\/p>\n
\u201cDiabetes is like the full-time job you didn\u2019t want and can\u2019t quit,\u201d says Guzman, director of Clinical Services at the Behavioral Diabetes Institute in San Diego. \u201cIt\u2019s a lot of work. And the best payoff is that nothing bad happens. That\u2019s not terribly rewarding.\u201d<\/p>\n
Still, it\u2019s important not to give into feelings of futility. Stopping self-care \u2013 testing your blood sugar, exercising or taking medications \u2013 can bring on dangerous complications, such as eye, nerve, kidney and heart problems.<\/p>\n
Women diabetics may be especially prone to burnout. As the family caregiver, \u201cthey have a harder time prioritizing their own needs,\u201d Guzman explains.<\/p>\n
With diabetes, it\u2019s important to put yourself first. Use these expert tips to keep burnout at bay:<\/p>\n
1. Do a depression check.
Make sure your mood isn\u2019t masking clinical depression.<\/p>\n
\u201cPeople with chronic health conditions face a higher risk for chronic depression,\u201d says diabetes educator Pamela C. Butler, M.S., C.D.E., manager of Touro Diabetes Center in New Orleans.<\/p>\n
In a 2009 English study of 4,300 Vietnam veterans, type 2 diabetics were almost four times more likely to suffer from depression than men who didn\u2019t have the disorder.<\/p>\n
If you\u2019re experiencing depression symptoms \u2013 sadness, insomnia, changes in appetite, loss of interest in your usual activities \u2013 for two weeks or more, talk to your doctor.<\/p>\n
2. Give in to frustration.
Taking medications, exercising, watching your weight and eating well goes with the diabetes territory.<\/p>\n
So it\u2019s perfectly natural to have a self-pity party once in a while.<\/p>\n
\u201cStew for a few minutes,\u201d with a spouse, close friend or diabetes educator, advises Butler.Then vent, to \u201crelease all that pent-up emotion.\u201d<\/p>\n
3. Get perspective.
When blood sugar numbers fluctuate or you\u2019ve gained weight, it\u2019s easy to get discouraged and think you\u2019ve blown it for good, says Guzman.<\/p>\n
\u201cPeople tend to notice what they\u2019re doing wrong or the changes they still need to make,\u201d she says.<\/p>\n
Let go of what\u2019s wrong and focus on what has gone right. Not sure how? Keep reading.<\/p>\n
4. Celebrate your \u201cwins.\u201d
Write down 10 things you\u2019re doing right every day. This will keep you going on difficult days. It\u2019ll also boost your spirits.<\/p>\n
\u201cIt\u2019s important to notice all the little wins,\u201d Guzman says. That includes remembering to check your blood sugar or snacking on celery with peanut butter, not chips.<\/p>\n
5. Cut calories, not pleasure.
Eat one serving, not two.<\/p>\n
\u201cThe biggest error is taking in too many calories, period,\u201d says Laurence Kennedy, M.D., chairman of Endocrinology at the Cleveland Clinic in Ohio.<\/p>\n
One serving of rice means half a cup; a serving of fish three ounces, about the size of a woman\u2019s palm.<\/p>\n
And eat more whole-grain rice, pasta and bread, and lean proteins like fish and chicken.<\/p>\n
Everyone \u2013 with diabetes or not \u2013 should eat plenty of vegetables, fruits, lean meats, and skip the high-fat fast foods and sweets, Kennedy says.<\/p>\n
6. Pick two priorities a day.
When you\u2019re especially stressed, pick one or two self-care goals \u2013 like taking your insulin and exercising \u2013 and skip the rest for a couple of days, says Butler.<\/p>\n
\u201cGo easy on yourself,\u201d she advises. \u201cYou\u2019re doing the best you can.\u201d<\/p>\n
7. Take a diabetes vacation.
Every diabetic needs a break from managing the disease.<\/p>\n
\u201cA diabetes vacation gives people a safe way to cheat,\u201d Guzman says.<\/p>\n
So go ahead and take one, as long as you get your doctor\u2019s OK.<\/p>\n
That doesn\u2019t mean going off your meds, Guzman warns. A successful break involves four steps: Planning, limiting its length, keeping it safe and making it restorative.<\/p>\n
You might, for example, reward yourself with a hot fudge sundae after a successful week of self-care \u2013 only after you calculate how much insulin you\u2019ll need beforehand, how many carbs to eat that day and how long a walk to take afterward.<\/p>\n
Then enjoy every spoonful.<\/p>\n
8. Consult a diabetes educator.
\u201cSeeking help if you\u2019re stuck is a sign of strength,\u201d Guzman says. But only about half of people with diabetes see a diabetes specialist, adds Butler.<\/p>\n
If you\u2019re struggling with blood sugar readings, depression or losing weight, ask your doctor to refer you to a specialist in those areas.<\/p>\n
Diabetes education can be very motivating, says Kennedy. \u201cIt helps diabetics understand what is at stake\u201d \u2013 such as heart health, eyesight, kidney function \u2013 \u201cand why we want them to take care of themselves.\u201d<\/p>\n
Find a diabetes educator or diabetes support group through your doctor, local hospital or the American Diabetes Association.<\/p>\n
9. Find a diabetes buddy.
Diabetics often feel like they\u2019re working hard with little result. That\u2019s where a champion can help.<\/p>\n
\u201cYou need someone to tell you that you\u2019re doing a good job, especially when all you hear is that you should be doing better,\u201d Guzman says.<\/p>\n
\u201cIt\u2019s particularly important to hear that from someone else with diabetes, who knows what you\u2019re going through,\u201d she adds.<\/p>\n
One place to find support: www.diabetessister.org, which offers forums, blogs, and online programs for women with diabetes.<\/p>\n
10. Involve your \u201dinner circle.\u201d
Include family and friends in managing your diabetes. They may ease your own stress.<\/p>\n
Butler suggests this exercise: Ask them to check their own blood sugar and, based on the number, make a decision about food and insulin they\u2019d need.<\/p>\n
Even though they\u2019ll probably have normal blood sugar levels, the exercise may help them begin to understand, respect and admire the complexities of managing the disorder daily.<\/p>\n
Also, suggest how they can help, and not \u201cput up roadblocks to your care,\u201d Butler says.<\/p>\n
For example, ask your family not to buy junk food. Or get your husband to watch the kids while you exercise.<\/p>\n
Your healthy habits may actually improve their health, says Kennedy.<\/p>\n
A diabetic diet would be \u201cgood for your family members, who may also be at risk for diabetes,\u201d he says. \u201cTry to enlist them in that.\u201d<\/p>\n
11. Shed Olympic exercise pressure.
Exercise is a non-negotiable part of your treatment; it\u2019s the key to controlling blood sugar and weight.<\/p>\n
\u201cBut that doesn\u2019t mean you need to train for the Olympics,\u201d Kennedy says. \u201cWe\u2019re talking about just getting out and walking.\u201d<\/p>\n
On burnout days, 10 minutes will chase away the blues, says Butler. The ideal? Working up to 30-60 minutes a day.<\/p>\n
12. Mix up workouts.
Boredom is the enemy of exercise, so try a new activity.<\/p>\n
\u201cStart dancing, go to the park, and exercise with other people,\u201d Butler says. \u201cMake it less of a chore, so that you\u2019ll want to do it.\u201d<\/p>\n
Also, line up events that jazz you, says Butler.<\/p>\n
\u201cHave things you want to do, not just things you should do,\u201d she says.<\/p>\n
13. Attack barriers.
Do you know why you\u2019re not taking care of yourself? Write down your insurmountable hurdles, and ideas for overcoming them.<\/p>\n
For example, if getting to a gym each day is too hard, consider buying a home treadmill. (Scan classified ads, Craig\u2019s List or EBay for good used ones.)<\/p>\n
If losing weight seems futile, keep a diary of everything you eat for two weeks, Kennedy suggests.<\/p>\n
\u201cMany patients come back and say, \u201cI had no idea how much I was actually eating,\u2019\u201d he says. \u201cThat motivates them to cut back a bit.\u201d<\/p>\n<\/div>\n<\/p>\n
Read More:<\/p>\n","protected":false},"excerpt":{"rendered":"
Living with diabetes can be a daily grind. You’re constantly monitoring your diet, exercise and blood sugar readings. <\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-436553","post","type-post","status-publish","format-standard"],"yoast_head":"\n