10 Holiday Self-Care Strategies for People With Diabetes
Handling the holidays and managing diabetes can be stressful, especially with the changes to your usual routine. Here are some easy strategies to implement that can help you enjoy a stress-free holiday season.
The holiday season brings family and friends together for shared meals, gift exchanges, and celebrations. Among the joy and merriment, people with diabetes still have to manage blood glucose levels. Traveling, changes in sleep and social schedules, holiday feasts, and potential personal and financial stressors can make living with diabetes all the more challenging.
While children, adults, and caregivers who are managing diabetes during the holidays may have different challenges, the fact that they all want it to be a special time can sometimes add to the pressure.
Stacey Simms, host of the Diabetes Connections podcast and author of "The World’s Worst Diabetes Mom," knows first-hand the additional challenges the holidays can bring.
Simms shared the story of a Hanukkah party her family attended when her son Benny, who has type 1 diabetes, was 8 years old. The party not only included sufganiyot (jelly donuts that are included in many Hanukkah celebrations) but also a donut-eating contest.
“I think Benny scarfed down two donuts before the other kids had gotten through two bites,” Simms recalled. “All of our friends knew Benny had diabetes, and they were all horrified. How could I let him do this? How could I not? He’d always wanted to do something like this, and I was not about to say ‘No’ because of type 1 diabetes.”
Simms didn’t want to forbid him from participating. “I figured this way, he’d get it out of his system,” she said. “Sure enough, later that night, he literally got it out of his system. He was fine after that but decided that eating contests were one and done.”
A decade later, this episode is still fresh in her mind, Simms said. It underscores the challenges that the holidays can pose for both people with diabetes and their caregivers alike. The increased availability of celebratory foods during this time of year is just part of it. There’s also ample opportunity for guilt, blame, and second-guessing that can derail even the most informed or enthusiastic party-goers. As a result, it’s essential, Simms said, to be kind to yourself and others as we mark these occasions.
Best holiday self-care strategies
Here are some favorite holiday self-care strategies shared by people living with diabetes and those caring for those with diabetes.
1. Don’t stress about sticking to the same routine.
General advice that is frequently given to people with diabetes is to stick to a regular routine. That advice, however, might set some people up for failure. The holiday season is a time that tends not to be routine for many. Dr. Mohammad Al-Jundi, an endocrinologist at MedStar Health in Maryland, tells his patients not to stress about sticking to the same routine during the holidays because it's not a regular time of year. Focusing on flexibility and adjusting to your diabetes management plan as needed is key to less stress.
2. Work towards acceptance
Daniel Calabrese of Tennessee has been managing type 2 diabetes for 15 years. He shared that one of the most challenging aspects of living with diabetes is working towards accepting the diagnosis. Acceptance is important to ensure that you are taking care of yourself to the best of your ability.
“Once you have accepted that diabetes is something you have to deal with, it makes it easier," he said. "No matter what the situation, you will have to make choices about your diabetes. I do enjoy a little slice of pie or cake at special celebrations, but I don’t choose to do that regularly because I want to focus on staying healthy.”
3. Learn to say “no”
Melanie Teslik, spokesperson for the Association of Diabetes Care and Education Specialists (ADCES), encourages her clients to practice saying ‘no’ when needed.
“It’s a special time of year that people should enjoy, with moderation being key. I support my patients’ decisions, including saying ‘no’ if they do not want to participate in an activity that will cause undue stress,” she said.
4. Focus on joy
Mary Ellen Phipps, author of "The Easy Diabetes Desserts Cookbook," has been living with type 1 diabetes since the age of 5. She suggests focusing on enjoyment.
“The holidays bring lots of foods we look forward to all year long, and depriving yourself will only leave you disappointed," Phipps said. "If you want that real-deal-straight-from-grandma’s-oven piece of pecan pie, go for it! The emotional joy you will feel is so much better for you than the stress and anxiety of restriction on a holiday, or any time of year.”
5. Share in the spirit your way
Sandra Arévalo, an ADCES spokesperson, suggested focusing on sharing in the holiday spirit your own way.
“When going to a party, bring a diabetes-friendly dish that you enjoy," Arévalo said. "While sharing in the spirit of the holidays, make sure you have something healthy to eat in case you can’t [or don’t want to] eat much of everything else.”
6. Let go of guilt
Simms recommended parents of children with diabetes and those living with diabetes to let go of guilt.
“Don’t feel guilty if you feel worried or uncomfortable doing things that used to bring you joy this time of year. All of the firsts after diagnosis can be difficult to manage, physically and emotionally," Simms said. "Be kind to yourself. We were all in those shoes and it may be reassuring to know that once your family is more comfortable with type 1 diabetes, you’ll be able to handle just about anything.”
7. Avoid hypoglycemia and hyperglycemia
Al-Jundi reminds his patients to stay safe during the holidays by enjoying themselves but not overdoing it. Whether it’s limiting or avoiding alcohol consumption, remembering to take medications, or monitoring portions of treats, the goal is to stay safe and healthy – and help prevent hypoglycemia or hyperglycemia.
8. Prioritize movement and mindfulness
Exercise and mindfulness can be key to managing diabetes; they can also serve to manage stress. Teslik encourages her clients to maintain their physical activity levels throughout the holidays. She also suggests support groups and mindfulness practices like meditation as tools to deal with holiday stress.
9. Pile your plate with protein and fiber
Phipps reminds us of the importance of eating fiber and protein at each meal, even during the holidays. “Whether it’s a special holiday meal or just a regular meal, both are incredibly helpful and necessary for balancing blood sugar levels,” said Phipps.
10. Don’t worry about getting it “right”
Simms added another reminder about self-care and acceptance during the holidays. “Try to remember that you don’t have to get it 'right.' For most of us, the holidays are a time when we still do our best at managing diabetes – it’s not as though you can stop – but it helped me to keep in mind that my son’s long-term health wasn’t going to be hurt by a couple of holiday parties or even an eating contest,” Simms said.
Bonus tip: Plan a getaway
Calabrese jokes that taking a cruise is the best self-care strategy for managing diabetes during the holiday season.
“You eliminate family and life stress. Plus, the chef on the ship can personalize your food to be delicious and balanced, if you make those choices,” he said. If a cruise isn't doable up your alley, take a flight or a road trip on that vacation you've been fantasizing about but keep putting off. And yes, if you can't get out of town, a staycation counts!
The bottom line
Handling the holidays can be stressful. Remember, the most important aspect of self-care is protecting your own well-being and health. Focus on the strategies that work for you to make the most of the holidays. Reach out for support from family, friends, and healthcare providers. Prioritize what’s most important and reflect on how it influences your diabetes care. Lastly, don’t forget to find joy during this season.
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