Managing Holiday Stress and Diabetes

Stress affects your blood sugar, making it harder to keep your numbers in check during the holidays. The good news? You can find ways to manage holiday stress. Here are a few guidelines to help you enjoy the season.

Your regular routine of testing blood sugar, taking medicine and eating meals is key to managing your diabetes, but staying on track can feel tricky when holiday celebrations disrupt the flow of daily life. Fortunately, a bit of planning can make all the difference:

• Use snacks to stay on track. If big holiday meals throw off your regular schedule, plan ahead by stashing some healthy, low-carb snacks in your bag. These small bites can keep your blood sugar stable until the next meal.
• Set alarms for medications and meals. The hustle and bustle can make it hard to remember when you’re supposed to take medicines. Setting alarms or reminders on your phone can help make sure you don't miss anything critical.
• Make sure you get your rest. While holiday parties may run late, try to keep your sleep routine normal. Insufficient rest impacts not only your mood and energy but also your blood sugar regulation.¹ Aim for consistency in your sleep patterns to stay balanced and refreshed.

Friends and family questioning your diet can make holiday meals more stressful than they need to be. Here are some suggestions on how to keep your stress levels low and your confidence high.

• Prepare for comments ahead of time. You might hear comments like, “Oh, come on, one bite won’t hurt!” or “Why don’t you try this? I made it just for you.” Prepare an answer in advance that politely explains your choices. For example:
  • “I appreciate the offer, but I’m really trying to find out if eating fewer carbs will help me manage my blood sugar better, so I'll just stick to my meal plan today.”
  • “Thank you so much! That looks delicious, but eating it might raise my blood sugar too much, and I’m working to carefully manage it this year.”
• Educate with kindness. Politely explain why you’re making the choices you are and why they matter. This could even create an opportunity to address common misconceptions about diabetes.
• Own Your Health Journey. Remember, you have the power to control what goes on your plate. Your well-being is always worth prioritizing.

No matter how hard you try, the craziness of the holidays can still leave you feeling stressed. Taking a little time for self-care can help you recharge, stay focused, and manage stress. Here are some relaxation tips to keep your spirits bright:

• Keep moving. Being active not only helps you manage blood sugar, it’s also great for busting stress.² Take a walk after your holiday meal, or sneak in short workouts during busy days. Even ten minutes of walking around the block can make a big difference
• Have a Laugh. Watch holiday comedies, reminisce over funny family stories, or share a laugh with friends. Including some lighthearted moments into your day helps keep things in perspective and lower your stress levels.
• Breathe. Feeling overwhelmed? Close your eyes and take a few deep breaths. Deep breathing exercises can help you feel more grounded and reduce stress.³ If you've not tried breathwork before, it would be good to check with your doctor to make sure you don't have any medical conditions that would be of concern before starting. 
• Do things you love. Take time for things that help you relax and unwind. Even just a short pause can help you approach the season with more joy and less stress.
• Ask for Help. Whether it’s shopping, cooking, or managing your symptoms, you don’t have to take on everything alone. Delegating or seeking support can alleviate the burden and give you room to breathe.

Everyone's diabetes journey is different, and there’s no "one-size-fits-all" plan. Tailor these tips to suit your needs and reach out to your healthcare provider for additional guidance and support. Holiday magic is all about balance, and you are more than capable of striking it this season!

1. American Diabetes Association | Diabetes Food Hub. Healthy Eating and Sleep—Two Key Lifestyle Factors. Accessed February 10, 2026 at https://diabetesfoodhub.org/blog/healthy-eating-and-sleep-two-key-lifestyle-factors
2. American Diabetes Association. Anaerobic Exercise and Diabetes. Accessed February 10, 2026 at https://diabetes.org/health-wellness/fitness/anaerobic-exercise-diabetes 
3. Northwestern Medicine. 4 Breathing Exercises for Less Stress, More Energy. Accessed February 10, 2026 at https://www.nm.org/healthbeat/healthy-tips/4-breathing-techniques-for-better-health