Cheer up your inner chatter
Use positive self-talk to curb negative emotions and boost confidence
Stop the negative self-talk
BE INTENTIONAL
Positive self-talk doesn’t just happen. It requires taking a step back, identifying that the conversations you have with yourself are negative, and working to think in a more balanced way. Just don’t be too hard on yourself. “Reframing how you talk isn’t easy and takes practice,” says Mark Heyman, type 1, certified diabetes educator, psychologist and the founder and director of the Center for Diabetes and Mental Health in San Diego. If negative chatter slips back in, that’s normal. To aid in identifying destructive thoughts, work with a mental health professional to help you develop the skill and learn the signs of sadness, hopelessness or fear, which often signal that negative thoughts are present.
FACT CHECK THE NEGATIVITY
One solution to cultivate positivity? “Test your thoughts with facts,” says Heyman. When you have a negative thought, act like a judge. Ask yourself: what evidence do I have that this thought is true or false? “You can then use that evidence to come up with a more realistic thought that’s almost certain to be less negative,” he explains. For instance, you may think that diabetes is making your life miserable, which is making you feel overwhelmed and hopeless about multiple areas of your life. However, after examining the situation, you may find that although diabetes does make some things challenging, you actually have a lot of things in life that make you happy.
CREATE A HAPPY BASKET
Practising gratitude can help foster positive thinking. That’s why Susan Hyatt, a master certified life coach and author of Bare, a book on cultivating body-love and self-love, recommends creating what she calls a happy basket. To do this, place a basket in a high-traffic area of your home, such as the kitchen. When something makes you happy – say a photo, finished book or card – place it in the basket. Every week, review your treasures and notice any trends. “You’re collecting things over a week’s time that fill you with gratitude and joy,” she says. Acknowledging the good in your life will help to rebalance your outlook.
FOCUS ON WHAT YOU CAN CONTROL
When you’re dealing with diabetes, it’s easy to let your mind drift to everything that could happen in the future. But try to resist the urge to keep thinking about all of the negative things that have occurred, are occurring or could occur. Focus instead on what you can do to take care of yourself right now. “Taking back control can often dispel negative thoughts,” says Hyatt. It can help you live in the moment.