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    The Diabetes Motivation Book: Change One Thing at a Time with the Science of Willpower
    The Diabetes Motivation Book: Change One Thing at a Time with the Science of Willpower
    The Diabetes Motivation Book: Change One Thing at a Time with the Science of Willpower
    Ebook99 pages1 hour

    The Diabetes Motivation Book: Change One Thing at a Time with the Science of Willpower

    By Heidi Beckman

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    About this ebook

    Have you ever heard yourself say, “I know exactly what I need to do to manage my diabetes, but I can’t make myself do it?" If so, this book is for you.

    When you are diagnosed with diabetes, you are asked to make multiple changes to your lifestyle (eating well, exercising regularly, monitoring blood sugar, and sometimes taking medications or insulin). Individuals with diabetes often acquire all of the knowledge about how to manage their blood sugar, but not surprisingly, they soon find that knowledge is not enough.

    There is another ingredient that is essential to help you improve your health habits and optimize your ability to cope with diabetes: motivation. Motivation is the fuel that you need to propel yourself toward a healthy life.

    In this book, Dr. Beckman writes about the well-tested willpower techniques that enhance motivation. She writes about the process of change and helps you find the unique way that you can modify your diabetes habits, one habit at a time. Based on research from the field of health psychology, the techniques in this book have the power to transform the way you think and behave in relation to your diabetes and the power to ensure good self-care well into the future.

    Reviews:

    "... most people are desperate to know what they can do to live with illness as effectively as possible. This book offers valuable insights and exercises that promote a person's ability to enact change that will improve their situation...." -Rosalind Joffe, Chronic Illness Coach and Author of Women, Work, and Autoimmune Disease

    "... Dr. Beckman has given the reader change worksheets that can be used by anyone contemplating change for any reason. Learn how to set a GROWTH mindset, how to strengthen your self-control muscle, and best of all, how to be your own best friend when it comes to making healthy choices." -Judy L. Young, Laugher Therapy Instructor, Fresh Food Coach

    "Don't be fooled by how easy this book is to read--The Diabetes Motivation Book is packed with powerful strategies to make positive behavior change. Dr. Beckman has a wonderful ability to translate state of the art science into practical, personal lessons that offer hope and direction." -Dr. Nate Regier, Founder, Next Element Consulting, LLC

    LanguageEnglish
    PublisherHeidi Beckman
    Release dateJul 29, 2012
    ISBN9780985939113
    The Diabetes Motivation Book: Change One Thing at a Time with the Science of Willpower
    Author

    Heidi Beckman

    Dr. Heidi Beckman is a Licensed Clinical Psychologist and Certified Educator in Personal Finance. She currently works in the field of health psychology at a large academic medical center. She is passionate about understanding what helps people change so that they can lead lives that are physically, emotionally, and financially healthy. She reads the research literature on motivation, persistence, and impulse control and applies it to everyday problems. Over the past fifteen years, she has delivered numerous presentations on the science of habit change to members of the community, medical patients, and professional audiences. She has designed and led a number of psychotherapeutic groups that help medical patients optimize their coping and health management. Dr. Beckman writes about the well-tested willpower techniques that enhance motivation. She is excited to help readers find their own unique way to change their habits, one habit at a time.

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      Book preview

      The Diabetes Motivation Book - Heidi Beckman

      The Diabetes Motivation Book:

      Change One Thing at a Time with the Science of Willpower

      Heidi T. Beckman, Ph.D.

      Smashwords Edition

      Copyright 2012 Heidi T. Beckman

      Smashwords Edition, License Notes:

      This book is licensed for your personal enjoyment only. This book may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smaswords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      Table of Contents

      Disclaimer

      Acknowledgments

      Introduction

      Lesson One: The Nature of Change

      Lesson Two: Stages of Change and Goal-Setting

      Lesson Three: Develop the Identity of a Changer

      Lesson Four: Align Your Change With Your Values

      Lesson Five: Keep Up Your Energy Level

      Lesson Six: Use Your Emotions in Your Favor

      Lesson Seven: Use Your Body in Your Favor

      Lesson Eight: Use Your Environment in Your Favor

      Lesson Nine: Exercise Your Self-Control Muscle

      Lesson Ten: Manage Difficult Emotions

      Lesson Eleven: Manage Frustration, Discouragement, and Hopelessness

      Lesson Twelve: Deal With Disappointing Blood Sugar Readings

      Lesson Thirteen: Manage Setbacks

      Lesson Fourteen: Increase Acceptance

      Lesson Fifteen: Challenge Excuses

      Lesson Sixteen: Treat Yourself With Compassion

      Lesson Seventeen: Arrange Social Support

      Lesson Eighteen: Be Resilient

      Lesson Nineteen: Be an Optimalist

      Lesson Twenty: Prevent Relapse

      References and Additional Readings

      Disclaimer

      The author has been careful to confirm the accuracy of the information presented in this book and to ensure that it is based on research results that are considered to be sound and acceptable to the scientific community at the time of publication of this work (that is, the research results have been published in peer-reviewed journals). However, the author is not responsible for errors or omissions or for any consequences resulting from the application of the ideas in this book. The author does not guarantee that any particular outcome will occur in the lives of the readers of this publication. The information in this work is not intended as a substitute for consultation with medical professionals. Each individual’s physical and emotional health concerns should be evaluated by a qualified professional. Names and identifying details of all patients’ stories have been changed to protect their anonymity. They are composites of true patient stories.

      Acknowledgments

      Thank you to all of the individuals who have participated in my Creative Coping with Chronic Illness groups over the past ten years, both at the University of Wisconsin Hospital and Clinics and at Prairie View, Inc. You have taught me many important lessons about what it means to live a meaningful life with a chronic medical condition.

      Introduction

      For Whom This Book is Written

      Personal change is difficult. And yet, when you are diagnosed with diabetes, you are often asked to make multiple (sometimes dramatic) changes to your lifestyle. You are expected to eat the correct balance of healthy foods, to exercise regularly, to monitor your blood sugar level, and for some patients, to take medications or administer insulin. Not surprisingly, individuals with diabetes often acquire all of the necessary information about how to manage their condition, but they find themselves unable to apply it. If you have ever heard yourself say I know exactly what I need to do, but I can’t make myself do it, this book is for you.

      As you may have found, you can have an abundance of knowledge about healthy habits, but this does not necessarily lead to personal transformation. I have met individuals who have gone through diabetes education classes four or five times (and probably can even teach the class at this point!) but still do not participate in regular diabetes self-care. This situation reminds me of a quote from American author Napoleon Hill: Knowledge is only potential power.

      There is another key ingredient that must be added to your knowledge in order for you to improve your health habits and optimize your ability to cope with diabetes. That key ingredient is motivation. Motivation is the fuel that you need to propel yourself toward better health management. Although diabetes-specific knowledge and skills are essential first steps, motivation will ensure that you take good care of yourself well into the future.

      Are you feeling a bit lacking in motivation? You’re not alone. We know that changing habits for the long term is very hard. That’s why 45% of people give up on their New Year’s resolutions before the end of January and why many people feel that they simply cannot lose weight, quit smoking, or eat more vegetables.

      Finding the motivation to cope with diabetes long-term is especially hard for several reasons. It is a condition that requires your attention on a daily basis, and you can’t take a vacation from self-care. When you are managing diabetes, you aren’t just managing what is happening in your body, but you are often managing the cognitive, emotional, and interpersonal dimensions of the disease, as well. On top of all of that, many of the complications of diabetes do not arise until well into the future (for example, vision loss, kidney problems, or nerve damage). That means you have the challenge of figuring out how to motivate yourself today to prevent something that won’t happen until tomorrow (and therefore, is easy to ignore).

      Many individuals with diabetes will acknowledge that the biggest obstacle to finding the motivation for diabetes care is their emotions. It is both normal and common to experience sadness for the losses associated with diabetes, anger or resentment, fear of future health consequences, and shame (especially if a person believes he or she is responsible for the onset of the condition). To make matters worse, symptoms associated with diabetes (like a high blood sugar level) can intensify the experience of emotional distress, and emotional distress can worsen the symptoms of diabetes.

      If any of these motivational challenges sound familiar to you, this book is written for you. This is a book about diabetes motivation more than diabetes knowledge. It is a book about the process of change and finding the unique way that you can change your diabetes habits, one habit at a time. The ideas in this book are based on well-tested willpower techniques that have been studied by behavioral scientists. These techniques have the power to transform the way you think and behave in relation to diabetes

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