As people run into problems in their daily lives, they go about trying to solve them. Problem solving is a skill human beings and other primates are born with. It comes naturally to us.
You can use problem-solving strategies to help identify barriers to diabetes control, overcome those barriers, and continue to manage your diabetes.
This Well-being article focuses on using problem-solving strategies to work through problems you encounter while you’re following the Diabetes Control for Life™ Program.
Successful strategies for solving problems don’t necessarily come to people out of the blue. Psychologists have studied how people approach problems and they use this information to break down successful approaches into specific steps.
Here are five steps in one recommended problem-solving process:
Step 1: If your attitude is negative, change it! A common response to a diabetes control problem is a negative one. Something like, “It’s my fault. I’m obviously not doing this right. I can’t figure out how to stop overeating after dinner. I might as well give up.” Negative thinking has no place in problem solving.
To solve diabetes control problems effectively, a positive attitude is essential. Something like, “This is a normal part of diabetes management. I can deal with this.” The problem can be seen as a challenge to be met head-on, not as a sign of failure. If you need to perk up your positive self-talk, click here to review your Week 11 Well-being article, “Keep Talking Happy Talk.”
Step 2: Identify the problem and desired outcome. Sometimes problems are easy to pinpoint, but not always. If you’re having a hard time putting your finger on a diabetes control issue, start asking yourself some important questions. Below is a description of how Stephanie, a woman with type 2 diabetes, used this technique to figure out why she had stopped losing weight.
Step 3: Generate alternative solutions. Brainstorming to come up with lots of possible solutions is the next step. The more ideas, the better. The greater the variety of ideas, the better. When Stephanie was figuring out ways to solve her problem of not having enough time to buy and prepare dinners, she came up with more than a dozen possible solutions. Here’s a sample:
Don’t worry if some ideas sound silly or just downright crazy. Sometimes that crazy idea ends up being the one that works!
Step 4: Make a decision. Which solution/solutions is/are best? Only you can determine that.
For Stephanie, the least favorable solution was to cut back on all her Saturday activities, because on Saturday afternoon, she helped out at a nearby animal shelter. She loved this time with the animals and wasn’t willing to give it up. The most reasonable solution for her was to shop on Sunday afternoon.
Like Stephanie, you’ll need to compare the short- and long-term benefits and costs of each possibility, given your circumstances.
Step 5: Test your solution. Stephanie’s solution worked for her. Now that you’ve settled in on a solution to whatever problem is troubling you (if any), it’s time to put it to the test. Did it work? Are you back on track? How do you know it worked?
The only way to be sure your solution is working is to consult your journal or whatever you use to keep track of your behaviors and results. How has your solution (like Stephanie’s grocery shopping on Sunday) affected the goal you chose? Has your weight gone down again after a plateau? Are your blood sugar levels better?
In Stephanie’s case, her solution seemed to do the trick. She shopped on Sunday and made sure she had something to eat for each night of the week. Not only did she have food on hand, she had healthy and easy-to-prepare foods like packaged broccoli and carrots for a quick shrimp stir-fry. Her weight continued to go down and her blood sugar levels improved.
If the solution you tested doesn’t solve your problem, go back through the problem-solving steps and choose another solution to test. Then try again.
Here’s your opportunity to sharpen your problem-solving skills.
Describe a problem (like having trouble finding time for grocery shopping or physical activity) you face at this point in your diabetes control program. If you see no problem and are still losing weight and successfully managing your blood glucose levels, that’s great!
Adjust your attitude, if it’s negative. If you’ve hit a snag, what is your attitude about how the problem will ultimately affect your ability to manage your diabetes?
Positive — I know I’ll find a solution, get back on track, and continue to lose.
Negative — I don’t think I can solve this problem and get back on track.
If your attitude is negative, create a statement that reflects a more positive, solution-oriented attitude.
Identify the problem and desired outcome. What behavior or situation is getting in the way of your success? What is the real problem? Once you have the problem crystallized in your mind, write it down:
What is your desired outcome?
What alternative solutions to this problem can you generate?
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Make a decision. For each solution you identified, what are the benefits and costs? Is it going to help you solve your problem and achieve your outcome? How much time and energy will you need to invest? Is it worth it to you?
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| Which solution do you think is the best for you? |
Test your solution. How did you put this solution into action?
Did it work the way you wanted?
What was the outcome?
If the outcome was not what you wanted, don’t be afraid to ask for help. Being “in” the problem can make it hard for you to see it objectively or think of solutions. A supportive friend or your diabetes team members can be more objective and so can help you pinpoint the problem and find possible solutions when you can’t see the forest for the trees anymore.
