Three Ways to Make Peace With Your Type 2 Diabetes Diagnosis

Getting any health diagnosis, especially a life-changing one like type 2 diabetes, can hit pretty hard. How can you come to accept a type 2 diabetes diagnosis? After the initial shock wears off, you may experience one of two reactions.

Experiencing resistance or acceptance

The first reaction to your diagnosis is that of resistance and denial. Refusing to change your habits or routine, resisting medications and advice from your medical team, and/or feeling angry about or even completely ignoring your condition are all signs of resistance.

The other option is complete acceptance of your diagnosis. Acceptance is likely to result in openness to change, a firm decision to make necessary changes, and a feeling of competence and confidence as you move forward.

How to accept your type 2 diabetes diagnosis

I don't know about you, but I'd much rather feel open and confident rather than in denial and angry. Sometimes it can be hard to get to that point. If you're wondering how to accept your diagnosis and get to a happier place, here are three ways to make peace with your type 2 diabetes diagnosis.

1. Notice what resistance feels like

This probably sounds weird, but take the time to notice what it feels like to NOT accept your diagnosis. How much time are you spending feeling angry, resentful, or sorry for yourself? Does feeling that way make you feel better or worse? Does it help you to take the steps necessary to manage your diabetes?

My guess is you're spending a lot of time feeling bad and that it's not helping you get things under control. When you spend a few minutes acknowledging that, it brings you one step closer to making peace with the way things are.

2. Get out of the loop

No, I don't mean you have to stop catching up on news or the latest celebrity gossip. I mean you have to learn to get out of those looping, ruminating, never-ending thoughts. The one thing preventing you from making peace with having type 2 diabetes is that your mind is telling you it's not happening/not okay/that you should have done something differently.

When you notice your thoughts are getting harsher and you're feeling more and more stressed out, sad, or angry, it's time to step out of the loop. How? The best way is to pay attention to what's going on around you. For example, you can notice what sounds you hear or what color the walls are painted.

You can also go inward and take a couple of breaths, paying attention to each inhale and exhale. These exercises bring you back to the present moment and out of the mental circles in your brain.

3. Make a plan

Sometimes to make peace you must make a plan. Following your diagnosis it's completely normal to have approximately one million questions and concerns, so make sure you're getting the answers you need. Once you've spoken to your doctor and a registered dietitian, along with anyone else who can offer support and advice, it's time to sit down and figure out your next steps.

There are things in your control

No, you can't control everything, but you can control how you'll manage your medication, how often you'll exercise, and what meal modifications you'll be making. You don't have to do everything all at once, but putting it all down on paper (or on your phone) is a great way to make sure you stay on track, along with giving you some peace of mind.
It's not easy, but it's possible. Making peace with and coming to terms with your diagnosis will ultimately help you feel good and take the right steps for you.