How do you start your day? Is it in a hurried and emotional rush or do you make every effort to bring your best self to the important work you do? Do you counter challenges you have throughout the morning with positive self-talk or do you let the “small stuff” negatively affect your mood? Here are a few things you can try to be more focused and emotionally prepared:
Reducing Sleep Inertia
When your alarm goes off in the morning, how do you respond? If you struggle to wake up each morning, you may be suffering from sleep inertia. That is the unpleasant, groggy feeling many people experience immediately after they open their eyes in the morning. Sleep inertia can last as short as 5 minutes or as long as 4 hours, but generally it doesn’t last longer than 30 minutes and can make it much harder for you to get going in the morning. The occurrence of sleep inertia has a lot to do with the sleep stage you are in just before waking up. “Abrupt awakening during a slow wave sleep (SWS) episode produces more sleep inertia than awakening in stage 1 or 2, REM sleep being intermediate” (Tassi, 2000).
How can you reduce your sleep inertia or prevent it from occurring? Get more sleep, because sleep deprivation increases the amount of slow wave sleep you have (Tassi, 2000). You also can try using a different type of alarm clock. An “artificial dawn” light alarm system can significantly reduce your level of sleep inertia (Gimenez, 2010). It doesn’t rely on the traditional buzz or ring sound to wake you up. Instead, like a natural sunrise, the artificial dawn light gradually becomes brighter and brighter as it gently arouses you. It is a relatively inexpensive item that you set to go on just before your desired wake up time. If you can’t get to bed earlier, you may find it helpful to schedule a brief nap during the day to refresh yourself. If your nap is between 5–15 minutes, you can enjoy an immediate energy bump that may last from 1–3 hours. If your nap is longer than 30 minutes, you initially may experience another groggy period of sleep inertia when you wake up, but will eventually go onto enjoy “improved cognitive performance” for quite a few hours (Lovato, 2010).
Managing Negative Messages
Peggy, in our scenario, heeded several negative inner messages that affected her behavior. While getting dressed, her critical inner voice urged her to recall how much she disliked her appearance. When her husband asked about their evening plans, that same voice reminded her that she was still angry at him about a comment he made the night before. That critical inner voice can be a powerful advisor: If you welcome its negative messages, you are more likely to have a tough day. The good news is that you have the ability to convert negative messages into more positive ones.
In 2012, a group of French researchers observed locals in a nearby barroom. They noted that the more alcohol the patrons consumed, the more attractive they believed themselves to be. Next, using a balanced placebo design, the researchers divided 94 subjects into two separate groups; one received alcoholic drinks while the other received nonalcoholic ones. Half of the members of both groups were told that their beverages were alcoholic and the other half were told that their drinks were alcohol free. After everyone finished drinking, all participants were asked to tape a video speech and rate how “attractive, bright, original, and funny” they believed they were. Independent judges who viewed the tapes found that those who believed they had imbibed alcohol awarded themselves more positive ratings. The assumption they made about their drinks affected their inner voices. This study, published in the British Journal of Psychology, goes by the following title: Beauty is in the Eye of the “Beer” Holder! (Bègue, 2012).
Stop, Drop, and Roll!
The barroom patrons coincidentally adjusted their inner voice after learning that their beverage contained alcohol. You also can change your inner voice deliberately. To do this, simply stop, drop, and roll (SDR). If you grew up in the United States, your elementary school teacher probably taught you the SDR fire safety technique to use if your clothing or hair ever caught fire. You were told to 1) stop moving, 2) drop to the floor and cover your face, and 3) roll back and forth to extinguish the flames. Here is our version:
1. Stop. Stop what you are doing and breathe. Then identify the negative thought you just received from your critical inner voice. (If you find it helpful, visualize a red stop sign.)
2. Drop. Drop the negative message about yourself or your patient and adopt a calmer, more generous, and compassionate one.
3. Roll. Roll forward with your new approach to the situation. If your feelings are particularly strong, you may need to repeat steps 1 and 2 multiple times before you feel comfortable enough to move forward.
Let’s return to our original scenario:
Dr. G had no intention of seeing Mrs. X. Despite his urging, Mrs. X refused to check her fasting blood glucose level every morning and that infuriated him. When he learned that she was coming to see him that morning, he felt angry and frustrated. He thought to himself, “Why doesn’t she listen? Why does she ignore the important self-management care tasks I assign?” Dr. G’s frustration put him in a horrible mood; he didn’t think he could speak with her without becoming angry. So, he told Peggy to see Mrs. X as soon as she arrived.
If Dr. G had used SDR, he might have enjoyed a more satisfying session with Mrs. G. as follows:
1. Stop. Dr. G. would recognize that he was angry and frustrated by Mrs. X’s behavior. He felt bad because his anger affected his ability to care for her.
2. Drop. Dr. G. would drop his negative thoughts and adopt a calmer, more generous, and compassionate understanding of Mrs. X’s behavior. Maybe mornings were too hectic for her or she didn’t understand why she should test her blood. Maybe she resented having diabetes or felt impatient because her blood glucose level was running high. Maybe knowing that she had a bad morning glucose value made her feel like a failure, so she didn’t want to do it. Dropping a negative attitude can be very challenging to do, but it is possible. For many, the key to doing this is to take a moment and consider the situation from the other person’s point of view. No one is all bad or all good. As a healer, take time to tap into your compassionate side and give the other person the benefit of the doubt.
● Roll. Dr. G would be ready to move forward. He would immediately calm down and choose to talk to Mrs. X about her reluctance to check her blood in a kinder, more understanding way. They would discuss the issue and come up with a solution: Mrs. X would check her morning blood glucose level twice a week on days when her schedule was less demanding. She also learned how to interpret her results and view them as helpful data, not threatening comments about her behavior.
Use the SDR intervention with patients, family, friends, staff, and even with yourself. It’s easy to remember, especially when you feel overwhelmed by strong, emotions. SDR can help you maintain a more positive attitude throughout the day. At the start of this chapter, we invited you to see your interactions with others as being circular—your behavior affects theirs and vice versa. When you use SDR to change your thinking, you bring a new, more positive perspective to each encounter. Your altered attitude can affect their behavior in a different, hopefully more positive, way. Throughout this book, we will show you how to use this tool and share it with your patients to help them better deal with the frustrations of living with diabetes and other challenging medical issues.
What to Eat?
According to the American Diabetes Association (ADA), “current evidence does not strongly support one eating pattern (such as Mediterranean, vegetarian, or low carbohydrate) over another” for managing diabetes in adults (ADA, 2013). That said, how you eat can affect your mood. A team at the University of Navarra followed the relationship between food choices and depression in 10,094 healthy individuals without depression. They found, after 4.4 years, that subjects