Using Visualization for Difficult Diabetes Situations: A Game-Changer in Management
For a long time, I didn’t believe in the power of visualization as a tool in managing my diabetes. It felt too abstract, like something that belonged in the world of elite athletes or high-performing CEOs—not in the daily realities of someone managing blood sugar levels. But a few years ago, I started reading about how visualization helps people achieve remarkable results, and curiosity got the better of me. I decided to give it a try in the most practical, diabetes-related way possible. The results were nothing short of transformative.
My First Experiment: Visualizing Stability During Dental Surgeries
One of the most challenging diabetes scenarios I’ve faced was undergoing multiple dental surgeries. The anxiety of how my blood sugar would behave under the stress and physical strain was overwhelming. Would it skyrocket from the stress? Would I experience a dangerous drop during or after the procedures? The unknowns were daunting.
This is when I started visualizing. Every morning and evening for weeks leading up to the surgeries, I would sit quietly and imagine my blood sugar at a steady 120 mg/dL. I’d picture the number on my Dexcom CGM app, feel the calm of knowing I was in a safe range, and visualize myself walking confidently into the dentist’s office.
When the day arrived, my actual blood sugar levels mirrored what I had visualized. They stayed within the range of 100 to 150, starting at a steady 120. While I took all necessary precautions—packing extra insulin, test strips, and pump supplies—the visualization made a surprising difference. It helped me feel prepared, calm, and in control, contributing to my stability.
Expanding the Practice: Presentations, Travel, and Everyday Challenges
Encouraged by this experience, I began using visualization in other challenging scenarios. Before delivering an important presentation, I’d visualize myself speaking confidently with my blood sugar stable. I’d visualize my glucose levels adapting smoothly to international trips with tricky time changes. The practice started spilling over into daily life—moments when I’d anticipate difficulty or stress. Time and time again, visualization proved a reliable tool in my diabetes management toolkit.
Why Visualization Works
Visualization is more than positive thinking; it’s a process of mentally rehearsing success. Studies show that imagining positive outcomes can lower stress and improve physiological responses. When you visualize a steady blood sugar level, you’re not just daydreaming—you’re training your brain and body to align with that goal. Stress, a known blood sugar disruptor, is also reduced when you feel mentally prepared and empowered.
For people with diabetes, where stress can send glucose levels spiraling, the ability to calm the mind is an invaluable asset. Visualization aligns well with mindfulness, which has been shown to improve glycemic control and overall quality of life for those with diabetes.
Practical Tips to Start Visualizing for Diabetes Management
If you’re curious to try visualization, here’s a simple guide to get started:
Set Aside Quiet Time: Find a few minutes in the morning and evening to sit quietly without interruptions.
Define Your Goal: What outcome do you want? A steady blood sugar reading, a calm reaction to stress, or a successful event without glucose spikes?
Engage Your Senses: Visualize as vividly as possible. Picture the numbers on your CGM, feel the calm in your body, and imagine the sights and sounds of the scenario.
Be Consistent: Like any skill, visualization becomes more effective with practice. Make it a daily ritual.
Pair It with Preparation: Visualization isn’t a substitute for good diabetes management but a powerful complement. Bring your tools, plan your meals, and follow your medical advice.
Unlocking a New Tool for Your Diabetes Journey
The beauty of visualization is that it’s accessible to everyone, regardless of the type of diabetes you manage or your challenges. It doesn’t require fancy equipment or hours of your time—just the willingness to experiment and the commitment to practice. For me, it has become a cornerstone of how I prepare for difficult situations, helping me not just manage diabetes but thrive with it.
So, whether you’re gearing up for a daunting event, planning a complex trip, or simply navigating the daily highs and lows of blood sugar management, give visualization a try. You might just discover a new superpower.
