Emotional Wellbeing with Type 2 Diabetes

Here you'll find all the worksheets and information you ned to put into practice what you've learned in our Emotional Wellbeing with Type 2 Diabetes class.

 

What we learned

How our thoughts, feelings and actions are linked

We introduced the "5 Areas" model from Cognitive Behavioural Therapy (CBT). This shows the links between what we think, how we feel both emotionally and physically, and what we do. 

Although we can't just change how we feel, we can use these links to improve how we feel by changing what we do or the way we think. 

Alarming Adrenaline

We explored the role of adrenaline in our body, and the physical symptoms it can create as part of the "fight or flight" response. 

Resources: 

• Alarming Adrenaline guide to the physical symptoms caused by the 'fight or flight' response. 
• An NHS Self-Help guide on how to manage panic. 

 

Relaxation Techniques

We looked at how relaxation techniques can help us to manage and reduce the physical symptoms of 'fight or flight'. We practiced the 5, 4, 3, 2, 1, technique, and here are some more that you could try. 

Resources: 

• A Square Breathing guide: Step by step instructions on a controlled breathing technique that may help when you're feeling panicked or breathless. 
• The 5, 4, 3, 2, 1, Grounding Technique Guide, bringing your mind back to the present moment and away from worrying thoughts and feelings. 
• Relaxation Audio guides from Coventry & Warwickshire Partnership NHS Trust
• A mindfulness video playlist from Solent NHS Trust. 
• A range of meditation videos from Calm
• Headspace App, mindfulness and meditation resources. 

 

Activity Diary

We explored how managing Type 2 Diabetes can affect our mood, and the vicious cycle where feeling down drains our motivation and energy levels but doing less activity can also make us feel low. 

We looked at ways to notice your patterns of activity, and ways to plan ahead and pace yourself to be active at a level that's right for you. 

Resources:

• The Activity Diary worksheet, to keep a note of what you do and how you feel, so that you can notice any patterns. 
• Conserving Energy, a guide to the 3Ps: Plan, Pace and Prioritise, from the Royal College of Occupational Therapists.  

 

Thinking Habits

We explored those unhelpful 'Negative Automatic Thoughts' that can pop up and affect our mood. We learned ways to spot them, and ways to challenge them so that you can think more clearly.

Resources: 

• A video on how to recognise the 12 types of unhelpful thinking
• A guide to challenging those 12 types of unhelpful thoughts

 

Further Resources

We hope you found this class helpful. Here are a few more resources you may find helpful as you move forward with your new skills.

• Resources on emotional wellbeing from Diabetes UK
• Sugar Buddies, a peer-to-peer support group for people with diabetes
• How diabetes can affect your emotional wellbeing, Zena's story from Diabetes UK