Life is not so much what you accomplish as what you overcome. ~ Robin Roberts
Life is full of ups and downs…personal loss, professional setbacks, turmoil in our greater world, health challenges…and life with diabetes brings additional ups and downs with regard to glucose fluctuations
These taxing periods in life can leave you feeling overwhelmed, stressed, and emotionally drained. It’s essential to acknowledge these feelings and understand that it’s okay to not be okay. In this blog we share 4 strategies that can be helpful to navigate tough times that life may throw your way.
1% effort always beats 0% effort (learn more here)
Success may come in taking small steps toward a greater goal (especially when big steps seem overwhelming). For Tami with the arrival of summer, the very thought of readying the back yard, landscaped gardens, and patio for entertaining and festive gatherings felt quite overwhelming. Ah the endless to-do list. Yet, it became manageable tackling one small task at a time. That builds on one of our tenets in solution-focused practice which is to do more of what works. Talk yourself into what you CAN do, rather than what you CAN’T. Little wins pave the way for bigger wins.
Exceptions are times when the issues or problems could have happened, but somehow did not. It’s a time when stressors could have impacted you, but they didn’t. Most problems have exceptions. Here are a few solution-focused questions you can use to effectively promote self-care, reduce rigid or black and white or all or nothing thinking, and get through distressing times. Consider the following to identify some of your exceptions:
- Are there times when this (issue/concern) has been less of a problem?
- What is different about the times when this (issue/concern) was less of a problem?
- What’s gone better for you today or over the past week?
- What thoughts kept you on track?
- At a time when you feel more optimistic and satisfied, what will you be doing more of or more often?
Our favorite exception question is this last one. It helps an individual imagine a future that is more in line with their desires, and can help the person to move toward that future in small simple steps.
Ask a 10% better question
A “10% better question”is a simple yet powerful concept that can help you make incremental improvements in life. It builds on the prior two strategies. It can be used in a wide variety of situations. For instance, if feeling overwhelmed, rather than asking yourself, “How can I be less overwhelmed?” Ask yourself, “What one small change could I make to improve my emotional state by 10%?”
This question encourages deeper thought and more detailed responses. It prompts focus on specific, small achievable improvements, rather than just general ideas. It asks to consider how you could improve something by a small margin…10%. Instead of asking for a complete overhaul or radical change. Instead of striving for perfection or drastic changes, aim to be just 10% better in various aspects of your life. So, if you’re feeling overwhelmed, try to improve your emotional state by 10%. This could involve practicing gratitude, setting aside time for relaxation, or reducing your screen time. Adopting the 10% better rule of thumb can help you navigate tough times with resilience and grace.It can help you cope and thrive during difficult periods..
Interrupt negative thought patterns with positive emotions and self-compliments
We’ve written in the past about the power of positive affirmations. When having negative thoughts flow through your mind, try interrupting those thoughts with kind, mindful, caring, and gentle words to yourself. Here are a few that resonate with us:
- Kind: You still made progress today. Some days showing up is enough.
- Mindful: Growth comes from both the positive and challenging experiences in life.
- Caring: Just strive to do your best. Your value is greater than what you accomplished today.
- Gentle: Take some time for yourself. (We’ve written in the past about the benefit of being out in nature, or finding something that brings you laughter.)
Putting It All Together
Managing tough times requires a combination of self-care and a mindset focused on incremental improvement.The next time you feel challenged, try incorporating one of these self-care examples and see how you feel. Small improvements can lead to significant positive changes.
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Deb is employed by Dexcom, but her words and opinions in this blog are her own.
Tami is employed by the University of Kentucky HealthCare Barnstable Brown Diabetes Center, but her words and opinions in this blog are her own.
