You know the feeling.
It’s the quiet sigh that escapes as you look down at your meter. The number staring back at you is higher than you’d hoped. Immediately, a wave of frustration, guilt, or even a sense of failure washes over you. What did I do wrong? You think. I knew I shouldn’t have had that extra bite.
For those of us living with a chronic condition, a single number on a screen can hold a surprising amount of emotional weight. It can feel like a grade on a report card, and a high reading can feel like a failing one.
But what if we could change that? What if that number was just a piece of information, not a judgment?
Let’s be clear: a blood sugar number is not a measure of your worth, your discipline, or your character. It is simply data. It’s a signal from your body, not a failing grade on a test.
Your blood sugar can be affected by so many things beyond what you eat. A high reading could be a result of:
- Stress: Hormones like cortisol can cause a blood sugar spike.
- Poor Sleep: A restless night can make your body more resistant to insulin.
- Illness: Even a simple cold can send your numbers climbing.
- Hormones: Normal hormonal fluctuations, especially for women, can affect glucose levels.
- Activity: An unexpected change in your routine can have an impact.
Seeing a high number doesn't mean you've failed. It means your body is telling you something. It’s an opportunity to investigate, to learn, and to move forward with a new strategy.
The next time you see a number that makes you sigh, try this simple three-step process to reframe your mindset and turn a moment of frustration into a moment of empowerment.
1. Acknowledge, Don't Judge. Permit yourself to feel the frustration without adding a layer of guilt. Say to yourself, "Okay, that's a high number, and I feel frustrated by that. It's not the number I wanted to see." Just naming the feeling, without attaching blame or a moral judgment to it, is a powerful act of self-compassion.
2. Investigate, Don't Blame. Put on your detective hat. Instead of asking, "What did I do wrong?" ask, "What could be a factor here?" Look for clues:
- Did I get a bad night's sleep?
- Am I feeling stressed or under the weather?
- Was there something new in my meal?
- Did I forget to take a dose of medication?
You are investigating your body's response, not blaming yourself for a mistake.
3. Reset and Move On. The past is the past. You can't change the number you just saw. But you can change what you do next. A high reading is a signal to reset your focus. Take a deep breath, drink a glass of water, or go for a short walk. Do something positive in that moment to help your body, and then continue with your day.
Your journey with a chronic condition is a marathon, not a sprint. Some miles will be a perfect breeze, while others will feel like an uphill struggle. A high reading is just one mile marker. It doesn't define the race, and it certainly doesn't define you.
Embrace the art of the good day, which is not a perfect day, but one where you meet challenges with compassion and resilience.
You've got this.
We invite you to share your experiences in the Intribia community. What are your go-to strategies for reframing your mindset after a challenging reading? Your story might be the one that helps someone else navigate their own journey.
