13 TIPS FOR FIGHTING DIABETES BURNOUT

Living with diabetes can be a daily grind. You're constantly monitoring your diet, exercise and blood sugar readings. Diabetes doesn't have to feel like it rules your life. Here are 13 expert tips to help you fight burnout...

Ready to toss your syringe, insulin and diet foods into the nearest trash can? Chances are, you have "diabetes burnout." Diabetes is like the full-time job you didn't want and can't quit. It is a lot of work, and the best payoff is that nothing bad happens. That's not terribly rewarding. Still, it's important not to give into feelings of futility. Stopping self-care -- testing your blood sugar, exercising or taking medications -- can bring dangerous complications, such as eye, nerve, kidney and heart problems. With diabetes, it is important to put yourself first. Use these tips to keep burnout at bay:

1. DO A DEPRESSION CHECK. Make sure your mood isn't masking clinical depression. People with chronic health conditions face a higher risk for chronic depression. If you're experiencing depression symptoms - sadness, insomnia, changes in appetite, loss of interest in your usual activities - for two weeks or more, talk to your doctor.
2. GIVE IN TO FRUSTRATION. Taking medications, exercising, watching your weight and eating well goes with the diabetes territory. It's perfectly natural to have a self-pity party once in a while. Stew for a few minutes with a spouse or close friend, and then vent to release all that pent-up emotion.
3. GET PERSPECTIVE. When blood sugar numbers fluctuate or you've gained weight, it's easy to get discouraged and think you've blown it for good. Let go of what's wrong and focus on what has gone right.
4. CELEBRATE YOUR WINS. Write down 10 things you're doing right every day. This will keep you going on difficult days. It will also boost your spirits.
5. CUT CALORIES, NOT PLEASURE. Eat one serving, not two. The biggest error is taking in too many calories. Eat more whole grains, and everyone should eat plenty of vegetables, fruits, lean meats, and skip the high-fat fast foods and sweets.
6. PICK TWO PRIORITIES A DAY. When you are especially stressed, pick one or two self-care goals - like taking your insulin and exercising - and skip the rest for a couple of days.
7. TAKE A DIABETES VACATION. Every diabetic needs a break from managing the disease. A diabetes vacation gives people a safe way to cheat. A successful break involves four steps: Planning, limiting its length, keeping it safe and making it restorative. As long as your doctor OK's it...reward yourself with a hot fudge sundae after a successful week of self-care --only after you calculate how much insulin you will need beforehand, how many carbs to eat that day and how long to walk afterward...then enjoy every spoonful.
8. CONSULT A DIABETES EDUCATOR. Seeking help if you are stuck is a sign of strength, but only about half of people with diabetes see a diabetes specialist. Diabetes education can be very motivating.
9. FIND A DIABETES BUDDY. Diabetics often feel like they're working hard with little result. You need someone to tell you that you're doing a good job. It's particularly important to hear that from someone else with diabetes, who knows what you're going through.
10. INVOLVE YOUR "INNER CIRCLE." Include family and friends in managing your diabetes. They may ease your own stress.
11. SHED OLYMPIC EXERCISE PRESSURE. Exercise is a non-negotiable part of your treatment - it's the key to controlling blood sugar and weight. That doesn't mean you have to train for the Olympics. On burnout days, 10 minutes of exercise will chase away the blues. Work up to 30-60 minutes a day.
12. MIX UP WORKOUTS. Boredom is the enemy of exercise, so try a new activity.
13. ATTACK BARRIERS. Do you know why you are not taking care of yourself? Write down your insurmountable hurdles, and ideas for overcoming them.

source: www.lifescript.com