HI, I'M DR. MARK HEYMAN

Tame Your Inner Critic with T1D

People with T1D can be their own worst critics. You have high expectations for yourself and your diabetes management. You tell yourself your blood sugars should be lower, you should be eating healthier, or you shouldn’t feel burnt out. When you don’t meet these expectations, you beat yourself up, thinking being hard on yourself will somehow motivate you to do better.

DON'T LET T1D HOLD YOU BACK!

The Ultimate Guide To Getting Unstuck With Type 1 Diabetes gives you strategies you can start using TODAY to insert flexibility into your life with T1D.

GET YOUR FREE GUIDE HERE

Self-compassion means being understanding toward yourself when you fail or feel inadequate. Research shows self-compassion can help you better cope with the stress of living with diabetes and improve your quality of life. So why not use this to your advantage?

Here are four steps you can take to increase your self-compassion with T1D:

  • Take your own advice: Imagine you have a friend with T1D who comes to you because she is feeling burnt out with diabetes. She is getting down on herself because she thinks that she should be able to snap out of it, but she can’t. What would you say to her? My guess is you probably would be supportive and encourage her to cut herself some slack – which is excellent advice! You are probably harder on yourself than you would be with her. When you’re having a hard time, try taking your own advice and be as compassionate with yourself as you would be with a friend.
  • Be self-aware: Self-compassion involves being willing to notice your negative thoughts and emotions with T1D. To be compassionate with yourself, you have to be aware of what you are feeling. Trying to push your thoughts and feelings aside makes it impossible for you to practice self-compassion. Sitting with difficult experiences is not always easy. However, when you practice self-compassion, you can acknowledge your reality, without getting swept up in negativity.

  • See yourself as normal: You are hardest on yourself when you think other people are dealing with T1D better than you are. The reality is, T1D is challenging for everyone. When you realize there are a lot of other people just like you who are also having a hard time with T1D, it makes it easier to be self-compassionate. T1D may not be easy, but we are all in this together.

DON'T LET T1D HOLD YOU BACK!

The Ultimate Guide To Getting Unstuck With Type 1 Diabetes gives you strategies you can start using TODAY to insert flexibility into your life with T1D.

GET YOUR FREE GUIDE HERE

  • Practice, practice, practice: Self-compassion may not come naturally to you – it is a skill you need to practice. Here is a simple way to start. Instead of letting your self-critic get the best of you the next time T1D stresses you out, try telling yourself, ‘It’s ok that I’m having a hard time right now.’ You are acknowledging whatever you are feeling, without being critical of yourself. Give it a try and see how it works.

Your Action Plan:

  1. Identify the area in your life with T1D you are most self-critical.
  2. Commit to practicing self-compassion in that area every day for the next week.
  3. Post what you are doing to practice self-compassion with T1D using the hashtag #diabetesmentalhealth. Please tag @thediabetespsychologist in your post.
  4. Share this post if you found it helpful!