10 Proven Strategies for Managing Type 1 Diabetes:

Take Back Control and Live Life on Your Terms

Written by: Seth Helbling RN, CDCES

Living with type 1 diabetes (T1D) doesn’t mean you have to let it define you. Yes, diabetes is demanding—it requires daily decisions, adjustments, and constant vigilance. But you are so much more than your blood sugar readings. With the right tools, mindset, and support, you can take back your life, manage diabetes effectively, and show up at 100% for the things that matter most. Diabetes Self-Management Education and Support (DSMES) is here to help you do just that. Led by Certified Diabetes Care and Education Specialists (CDCES), DSMES programs are designed to empower you with the knowledge and strategies to master your diabetes, not just manage it. It doesn’t matter if you’re on multiple daily injections or a fully automated insulin delivery device, using finger sticks, continuous glucose monitors (CGM), or integrated continuous glucose monitors (iCGM)—there is a strategy for every person with diabetes. DSMES is structured to strip everything down to the core principles of managing type 1 diabetes and then builds you back up with the skills, insights, and tools you need to thrive on your own terms. Studies show that individuals who participate in DSMES are not only more likely to achieve better blood sugar control but also to reclaim their emotional well-being, reduce complications, and gain the confidence to live their best lives. This is your invitation to stop surviving and start thriving. Let’s dive into how you can integrate DSMES into your everyday life and take back control.

1. Start with DSMES to Build a Strong Foundation

DSMES is more than education—it’s your roadmap to resilience. Whether you’ve just been diagnosed or are years into your journey, DSMES helps you understand the core principles of diabetes management while teaching you how to tailor those principles to your unique life. According to a study published in The Diabetes Educator, participants in DSMES programs are 1.6 times more likely to improve their glycemic control. DSMES builds a foundation that not only improves your physical health but also fosters emotional well-being. This isn’t about following a rigid set of rules—it’s about finding what works for you. Working with a CDCES ensures you have a partner who’s invested in your success, helping you build sustainable habits that fit your goals and lifestyle.

2. Use Technology to Free Yourself, Not Weigh You Down

Tools like CGMs, insulin pumps, and automated delivery systems can feel like lifesavers—or chains. DSMES helps you turn technology into a tool of empowerment. A CDCES will teach you how to use these devices seamlessly in your life so they work for you, not the other way around. Research shows that people who use CGMs for managing their diabetes have lower A1C levels (an average reduction of 0.5-1%) and a significant decrease in hypoglycemia, compared to those using traditional finger-stick testing. These technologies help you achieve better control with less effort. Set small goals to incorporate data-driven decisions into your routine without letting the numbers overwhelm you. Diabetes doesn’t have to dominate your thoughts—it can become part of the rhythm of your life.

3. Simplify Your Relationship with Food

Food doesn’t have to be your enemy. DSMES programs teach you how to approach meals with confidence, not fear. You’ll learn to count carbs, manage insulin doses, and still enjoy your favorite meals without guilt. A study published in Diabetes Care found that individuals who received DSMES education were more likely to make healthier food choices and improve their blood glucose control, reducing their A1C by up to 1%. Start by building a mental library of go-to meals that work for your blood sugar and your taste buds. With the skills DSMES provides, you’ll be able to make choices that fuel your body without letting food decisions consume your day. See my article on good eats for people living with type one diabetes. 4. Move with Intention and Joy Exercise isn’t just about blood sugar—it’s about reclaiming your body. DSMES helps you create an exercise plan that fits your lifestyle and makes you feel strong, capable, and alive. According to the American Diabetes Association, regular physical activity can lower blood glucose levels, reduce insulin resistance, and improve cardiovascular health, which is especially important for individuals with T1D. Exercise significantly improves insulin sensitivity by enhancing your muscles’ ability to take up glucose from the bloodstream. This means your body needs less insulin to utilize sugar, making it a key strategy for managing blood sugar levels and preventing insulin resistance. Key points about exercise and insulin sensitivity:

• Muscle uptake: When you exercise, your muscles actively contract, signaling them to take up more glucose from the blood, even without a large amount of insulin present.
• Acute effects: A single exercise session can temporarily increase insulin sensitivity, with the most noticeable improvements occurring within hours after exercise.
• Regular training: Consistent exercise over time leads to sustained improvements in insulin sensitivity by increasing muscle mass and enhancing muscles’ ability to utilize glucose.
• Different exercise types: Both aerobic exercises (like running, swimming) and resistance training (weightlifting) have been shown to improve insulin sensitivity.

How exercise improves insulin sensitivity: Exercise improves blood circulation, allowing more insulin to reach muscle cells. It also activates AMP-activated protein kinase (AMPK), which plays a crucial role in enhancing glucose uptake. Additionally, exercise depletes glycogen stores in muscles, making them more receptive to storing glucose after activity. Whether it’s walking your dog, hiking a trail, or hitting the gym, the key is finding something you love. With DSMES guidance, you’ll have the confidence to stay active without fear of lows or burnout. By moving intentionally, you’re not only improving your blood sugar control but also empowering your body to function at its best. Learn how to hack your workouts as a person living with type one diabetes to optimize your gains.

5. Tackle Challenges as Opportunities

Every blood sugar spike or low is an opportunity to learn, not a reason to feel defeated. DSMES equips you with the skills to turn setbacks into strategies, making each day a step forward. A systematic review published in Diabetes Research and Clinical Practice found that DSMES leads to significant improvements in problem-solving skills, which directly correlates to better diabetes management and fewer emotional distress episodes. If you have a plan, it is harder to panic and become frustrated. With support from a CDCES, you can analyze what went wrong and create a plan for next time. Over time, these moments will feel less like failures and more like stepping stones to mastery.

6. Prioritize Your Mental Health

You are more than your diabetes, and taking care of your emotional well-being is just as important as your blood sugar. DSMES integrates stress management, mindfulness, and self-compassion into your care plan, giving you tools to handle the emotional weight of T1D. Research shows that people with diabetes who receive DSMES education report significantly lower levels of diabetes-related distress and better emotional well-being. By integrating mental health strategies, DSMES supports both mind and body. Carve out small moments each day to focus on yourself, whether it’s a few deep breaths, journaling, or simply reflecting on your wins. As a person living with T1D for the last 30 years and as an active CDCES I believe that mental health is the pillar that all diabetes management rests on.

7. Lean on Your Support System

Diabetes doesn’t have to be a solo journey. DSMES helps you build a strong network of support, from family and friends to diabetes support groups. For adolescents and younger individuals, T1D camps are available across the nation and offer an incredible support system, providing a sense of community and shared experience. A study published in The Diabetes Educator highlighted that individuals who actively involve their family members in DSMES programs are more likely to stay committed to their diabetes management and achieve better outcomes. Bringing a loved one to a DSMES session allows them to better understand your daily challenges and equips them with the tools to support you in your journey. You’re not meant to do this alone—build your support system and use it to empower yourself. Strength lies in unity, so gather your “army” and go after your dreams with confidence.

8. Set Goals That Reflect Who You Are

DSMES encourages you to set goals that truly matter to you—not just numbers on a meter. Maybe it’s having more energy to keep up with your kids, running your first 5K, or simply feeling confident in your daily choices. Your CDCES will help you turn these meaningful goals into a roadmap, breaking them into small, manageable steps that fit into your everyday life. To get started, try making a list of goals you’d like to achieve using the S.M.A.R.T. framework: make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. When setting goals, it’s important to focus on both process goals (the actions you take) and outcome goals (the results you want). Stay flexible with your goals, as managing diabetes can be unpredictable. And remember, you don’t have to do this alone—lean on your healthcare providers, family, and support groups to stay on track. Discover how to set SMART goals for better diabetes management by reading this.

9. Make DSMES Part of Your Team

You deserve a team that supports your success, and DSMES is an essential part of that. Regular check-ins with a CDCES ensure you’re staying on track, adapting to changes, and getting the most out of your management plan. Research consistently shows that ongoing participation in DSMES improves A1C levels by an average of 0.6-1% and reduces hospitalizations related to diabetes complications. I understand that insurance coverage for a CDCES can be a concern, but many insurance plans do cover diabetes education services, including visits with a CDCES. In fact, the American Diabetes Association and other organizations strongly advocate for the inclusion of diabetes self-management education and support (DSMES) in insurance plans. You may find that your insurance covers DSMES as part of preventive care, and some plans offer reimbursement for these services. I encourage you to reach out to your insurance provider to ask about coverage specifics, and don’t hesitate to let your CDCES know about your concerns—they’re often experienced in helping navigate insurance coverage and can guide you through the process. Investing in your health is one of the most valuable things you can do, and your CDCES is there to help you every step of the way.

10. Embrace a Growth Mindset

Diabetes is a journey, not a destination. DSMES helps you stay curious, adaptable, and open to new ideas. Every day is a chance to learn more about yourself and your diabetes, and with the right mindset, you can thrive no matter what life throws your way. Studies have shown that individuals with diabetes who embrace a growth mindset—believing they can improve their condition through effort and learning—experience better outcomes in both their blood glucose control and overall quality of life. Conclusion Type 1 diabetes is a part of your life, but it doesn’t define you. With DSMES, you can reclaim your power, build confidence, and live a life that reflects your full potential. This is your journey, and you have everything you need to take control, thrive, and show up for the moments that matter most. Take the first step today. Find a CDCES, enroll in a DSMES program, and take back your life. You’ve got this—and you’re not alone. Interested in learning more about managing your Type 1 diabetes? In my upcoming blog, I’ll be diving deeper into the complexities of blood glucose management by exploring a comprehensive list of 42 factors that affect glucose levels. Stay tuned!   References

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