How to Manage Diabetes During the Holidays

Unfortunately, stress can affect your blood sugar. That only makes it harder to keep your diabetes numbers managed during the holidays.

The good news is you can find ways to manage that holiday stress. We’ve put together a guide to help you enjoy your holiday all while managing your diabetes on the go.

Stick as Close to Your Routine as Possible

One of the biggest stressors during the holidays is the big change in routine that often happens during this time of year. Travelling or being invited to so many festive events can totally interrupt your normal diabetes management routine. Which means you might not be so on it when it comes to checking your blood sugar, taking your medicine, and eating the right meals.

While it might feel tricky, try to stick as close to your routine as much as possible. Here are a few tips to help you:

Use snacks to stay on track. If you’re unable to eat a meal at the time you usually do, grab a snack and then eat light when the meal is served.
Set alarms for medications and blood sugar checks. The hustle and bustle at this time of year can make it hard to remember when you’re supposed to take your medicine or check your blood sugar. Alarms or reminders on your phone can help keep you on track.
Get some rest! While you might be invited to parties that run late into the night, try to keep your sleep routine as normal as possible. Lack of sleep will only contribute to your stress.

Handling the Food Questions from Friends and Family

We all know these questions, right? Crazy comments from friends and family questioning your diet can be a total pain during the holidays. “Can you eat that?” “Why don’t you try what I made?” We know these questions and comments can be exhausting, but keep in mind that they probably just don’t know better. So try to not take it personally. Take time to talk to your loved ones about your diabetes so that they know better for next time.

Then you have the “diabetes police” types who question everything you put on your plate. “Should you be eating that?” “Don’t eat too much.”

Here are a few ways to handle those frustrating comments and questions from friends and family.

Prepare for the comments. Have a statement prepared that lets people know you appreciate their concern but you’re making choices that work for you and fit into your diabetes management plan. Knowing that you’re prepared builds confidence. And again, they don’t know better, so try to stay calm and....
Educate! Those questions can be used as a moment to educate loved ones. Calmly explain why you’re making the choices you are and why your choices matter. It’s often a time when you can dispel common diabetes myths.
Have some preloaded responses to handle common questions, such as:
- “I’m working to see how eating fewer carbs will impact my blood sugar. This is important because high blood sugar negatively impacts my energy, sleep, and mood.”
- “Thank you for offering, but eating this dish might make my blood sugar too high and I’m working to keep it carefully managed this year. I appreciate the offer; it looks wonderful.”

Relaxation Techniques to Alleviate Holiday Stress

As much as you try to stick to your usual routine and handle pesky comments about your diabetes, the craziness of the holidays can still leave you feeling stressed. Keep stress from affecting your blood sugar by finding relaxation techniques that alleviate holiday stress.

Exercise. Not only will exercise help you keep your blood sugar in check, it’s also great for busting stress. Make sure to find an exercise you like, this will help keep you motivated and you’ll have fun while you’re doing it.
Laugh. A good sense of humor helps almost anything, and laughter helps lower stress levels. The holidays are for having fun after all.
Breathe. Deep breathing exercises can reduce stress. Why not try out some meditation to feel more grounded and at peace in your body?
Talk to someone. Talking about your feelings with a good friend or loved one can help you cope with holiday stress.
Do Things You Love. Take time for the things you love, whether it’s reading a book or listening to music, to kick that stress to the curb.

Sources:

https://www.unitypoint.org/madison/article.aspx?id=b7c34f94-af2e-4193-a833-9cd1de29cbcd

https://diatribe.org/holiday-bright-spots-diabetes-tips

https://health.usnews.com/health-care/patient-advice/articles/2017-12-05/7-stress-busting-holiday-tips-for-people-with-diabetes

https://www.diabetesselfmanagement.com/managing-diabetes/emotional-health/dealing-with-diabetes-police-during-the-holidays/

https://my.clevelandclinic.org/health/articles/14891-diabetes-stress--depression