I work a lot within the Diabetes
Therapeutic Category and through my years of experience I developed...
A 12
STEP approach for individuals with Type 2:
I think it's very apropos - IF most Type 2 diabetics Walked more they could help control their disease.
1. Accept that yes, you put yourself here by poor eating
habits, lack of exercise, stress...and that you have a problem.
You're at a cross roads. You can either continue down the path of victim
and self destruct or take the path toward living a happy healthy life. Stop the guilt and decide to do something about it.
2. Forgive your past, yourself and others. Don't just
reside yourself to this is how it has to be. Don't blame grandma for
passing down all those lard laden recipes. Like Rafki in The Lion King said
- "Oh yes, the past can hurt. But the way I see it, you can
either run from it, or... learn from it." and with Diabetes the past
can really hurt you... your vision, kidneys ... You can't change yesterday but
you can take steps to change your future.
3. Write down all the reasons why you Can't do
it. Once you've exhausted all of them ceremoniously shred them or burn
them... they can no longer stop you.
4. Make a list of all the reasons why you want to make
this change... Go through magazines cut out images that speak to you about your
healthy self. Cut out words that motivate you to stay the course.
Glue them on a visualization board and hang where you'll see it several times a
day... the fridge, the bathroom mirror. Be inspired by its contents.
5. Make a plan. Strategies for success. Journal your food choices daily, your exercise log... there are lots available on line for free. Remember
a 10,000 mile journey begins with one single step. Meal plan. Snack plan. Plan! When we don't have a
plan is when we tend to make bad choices. Plan, Plan, Plan.
6. Daily Affirmations. Make them in the present tense
and say them to yourself several times a day. i.e.: I make better food
choices and select whole grains. I am walking 30 minutes. I check
my glucose and I am in a healthy range.
7. When you feel a slip or stressor - Walk
away... Literally Walk Away. Take a lap in the parking lot, take to the
stairs, meditate...
8. Engage the assistance of someone... like an AA
sponsor. Someone who you can chat with when your frustrated, having a bad
day. There are Diabetes help groups all over the internet... link up with
someone who has had success and guide you.
9. Write down your stressors and then solutions as to how
you're going to handle them when they come up the next time. Make sure one it to get up and be active!
10. Expect bad days... but get back on track. Don't
beat yourself up. Accept, Acknowledge, and Alter the path back on track.
11. Reward yourself. Remember everything within
moderation. If you have a birthday party coming up have a piece of cake,
make it smaller and make sure it's within your guidelines set by your
physician. You can't stop living and avoid everything but you can have a
game plan in place that can allow you the occasional treat.
12. Write down questions between physician appointments in a
central location like a spiral bound book so you can discuss events, pitfalls
and successes without relying on your memory with your physician. Open up
- and be honest. Dialog with your physician he's your sponsor too.
