Managing diabetes is a 24/7 responsibility that often goes hand in hand with emotional and psychological struggles. People living with diabetes are at least two to three times more likely to experience depression compared to the general population, yet mental health issues are frequently underdiagnosed in this group. One promising approach for addressing the emotional challenges that come with managing diabetes is Acceptance and Commitment Therapy (ACT), a behavioral therapy that has been shown to help people better cope with their condition and improve emotional well-being.
The Link Between Diabetes and Mental Health
Diabetes management requires constant attention to blood glucose levels, medication schedules, and lifestyle changes. However, this constant vigilance can be exhausting, especially when combined with feelings of sadness, depression, or anxiety. Research has shown that individuals with diabetes are at a higher risk of developing depression and other mental health conditions, which can make diabetes management even more difficult. Unfortunately, depression and other mental health disorders are often not properly diagnosed or treated in people with diabetes.
What is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is a form of cognitive behavioral therapy (CBT) that helps people manage their thoughts and emotions by encouraging acceptance rather than avoidance. The main idea behind ACT is that individuals don’t have to control their thoughts or push them away—instead, they can accept negative thoughts and feelings without letting them dictate their actions. By focusing on what truly matters in life, ACT encourages individuals to live in alignment with their core values, regardless of the challenges they face, including chronic conditions like diabetes.
ACT has shown promise not only in improving emotional well-being but also in helping with practical aspects of diabetes management, such as blood sugar control. In one study, individuals with type 2 diabetes who participated in ACT therapy experienced improvements in both their blood sugar levels and their ability to accept their diabetes diagnosis and associated anxiety. These findings suggest that ACT can offer a holistic approach to managing both the emotional and physical aspects of living with a chronic condition.
How ACT Helps with Negative Thoughts About Diabetes
Rachel Daws, a therapist certified in ACT and working with individuals living with diabetes, explains that ACT focuses on several key strategies to help individuals break free from negative thinking and live more fully. Here are some important tools used in ACT to help people with diabetes:
Avoid Avoidance: People often try to avoid or suppress negative emotions, but this usually exacerbates the problem. According to Daws, avoidance only intensifies negative feelings and prevents people from fully engaging with life. Instead, ACT encourages individuals to recognize that negative thoughts and emotions are natural, but they don’t need to control our actions. By accepting these feelings as they are, people can focus more on what truly matters in their lives.
Notice Negative Thoughts: The first step in overcoming negative thinking is to become aware of it. Daws encourages her patients to pay attention to their thoughts and emotions, rather than pushing them away. Acknowledging negative thoughts allows individuals to gain perspective and avoid getting stuck in a cycle of avoidance and self-blame.
Identify Core Values: In ACT, identifying core values is essential. Values are different from goals—they are the guiding principles that give life meaning and direction. Daws suggests that individuals focus on values-based actions, such as maintaining good relationships or leading a healthy life, rather than focusing solely on managing diabetes. When individuals make decisions based on their values, they often feel more fulfilled and resilient, even in the face of chronic illness.
Visualizations, Mindfulness, and Values-Based Goals
ACT uses various techniques, such as visualizations and mindfulness exercises, to help individuals gain clarity about their values and goals. By practicing mindfulness, people with diabetes can develop a more accepting and present mindset, reducing the impact of stress and anxiety on their emotional and physical health. Additionally, setting values-based goals rather than just focusing on short-term outcomes (such as blood sugar levels) can help individuals feel more empowered and motivated to manage their condition with resilience.
Conclusion
Living with diabetes can be physically and emotionally demanding, but Acceptance and Commitment Therapy offers a promising way to support both the mental and physical aspects of diabetes management. By teaching individuals to accept negative thoughts and emotions, focus on their core values, and engage in mindfulness practices, ACT can help those with diabetes live more fulfilling lives and improve their emotional well-being. As research continues to explore the benefits of ACT, it’s clear that this approach can provide much-needed support for individuals navigating the complexities of living with a chronic condition like diabetes.
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