Living with diabetes can often feel like a relentless battle, where the ebb and flow of blood sugar levels, the constant monitoring and the looming threat of complications can weigh heavily on one’s shoulders. It’s a journey that demands resilience – the ability to bounce back from setbacks, adapt to changes, and face challenges with courage and determination.
Developing a growth mindset can significantly enhance resilience in individuals living with diabetes by reshaping their perception of challenges, setbacks and personal capabilities. A growth mindset, as coined by psychologist Carol Dweck, is the belief that one’s abilities and intelligence can be developed through dedication and effort. As Dr. Dweck reminds us, “You have a choice. Mindsets are just beliefs. They’re powerful beliefs, but they’re just something in your mind, and you can change your mind.”
At the heart of a growth mindset lies the belief that abilities and intelligence are not fixed traits but can be developed through dedication, effort and perseverance. Here are 4 tips to developing a growth mindset in your diabetes care:
1. Aim for progress, not perfection. Adopting a growth mindset means shifting your focus from achieving perfection to making progress. Celebrate even the smallest victories along the way, whether it’s choosing a healthier meal option, going for a short walk to lower blood sugars after a meal, or successfully managing your blood sugar levels within target range for a day. Recognize that change takes time and consistency, and every positive step forward – no matter how small – contributes to your overall growth and well-being.
2. Beyond simply recognizing your successes, record them so that can generate a ‘what to do playbook’ for diabetes care. Take note of the times that things weren’t going well but you found a solution. If your healthcare team gives you a tip, record it. We all end up focusing on the setbacks, but the real gains are hidden within the small wins.
3. Self-talk can be a powerful tool for improving resilience and maintaining a growth mindset in challenging diabetes moments. Here are some ways you can use self-talk to enhance resilience:
- Use positive affirmations to remind yourself of your strengths, abilities and past successes. For example, say things like “I am capable,” “I have overcome challenges before,” or “I will figure this out.” Repeat these affirmations regularly, especially during diabetes challenges.
- Practice self-compassion by treating yourself with kindness and understanding, especially during difficult diabetes care times. Instead of being overly critical or judgmental, practice compassionate self-talk. For example, say things like “It’s okay to struggle sometimes,” “I’m doing the best I can,” or “It’s normal to feel this way.”
- Focus on solutions by using self-talk to shift your focus from diabetes problems to solutions. Instead of dwelling on what went wrong or who is to blame, ask yourself constructive questions such as, “What can I learn from this?” or “What steps can I take to improve the situation?” A growth mindset means seeing solutions as something you develop over a lifetime.
4. Reach out to your supports. Embrace a growth mindset by actively seeking out resources and supports to enhance your diabetes management journey. Whether it’s attending educational workshops, joining support groups or consulting with healthcare professionals, recognize that you have the power to learn, grow and improve your skills in managing your condition. Surround yourself with individuals who uplift and encourage your efforts, and don’t hesitate to reach out for guidance and assistance when needed.
Instead of succumbing to feelings of defeat when struggling to manage blood sugar levels, adopt a growth mindset, viewing each fluctuation as a chance to fine-tune your self-care regimen and better understand your body’s needs.
In essence, cultivating a growth mindset is not about denying the challenges posed by chronic illness but rather about embracing them as opportunities for growth, learning and self-discovery. It is about recognizing that while illness may shape one’s journey, it does not define one’s potential or dictate the outcome of your life. As Dr. Dweck succinctly stated, “Becoming is better than being.”
