5 Tips to Reduce Stress for the Holidays with Diabetes

Dec 05, 2023

There's a lot of stress getting ready for the holiday. Clean the house. Do the grocery shopping. Prepare the food. Get ready for company. Decorate your house. Gift shopping and wrapping presents. The thing about holidays is they don't necessarily bring out the best in people. Discussions around politics and religion, especially now, tend to make the holidays even more stressful.

So what can you do? Here are 5 ways to reduce stress during the holidays

Know your stressors/triggers

If you've been working hard to get your diabetes into better control by watching what you eat, you know that anything sugary might be a trigger for you. Knowing this, come up with a plan about how you're going to handle being around lots of food you shouldn’t eat. This may be especially challenging if these are comfort foods from your past.

Eat slowly and pay attention to what you are eating

When you do sit down to eat, be mindful of what you are eating. Take a bite, put your fork down, chew slowly, paying attention to the food in your mouth. Notice how it tastes, how it smells. Have a little pleasant conversation around the table, then take the next bite. Try to slow down. It takes 15 – 20 minutes for your body to register that it is full. Finishing before 15 minutes will keep you feeling hungry and this is when people tend to over eat.

Exercise

Stick with your usual exercise routine. The endorphins you experience from exercise help you feel good. If you are feeling stressed at a family meal or a party, go for a short walk. Getting yourself out of the situation is a great way to give yourself some space. This is an opportunity to think about your next steps and pull away from temptation.

Reach out for help

Talk to a friend or family member about being a “back up” person for you before the meal or party. This would be someone you trust and will simply listen. Sometimes, given the opportunity to talk through your discomfort will help YOU get clear on what to do next. If you do want some feedback, then ask for it.

Mindful breathing

Practice mindful breathing. At any point before, during or after a family meal or party, you can step away and take 2 or 3 slow deep breaths. This will take you out of the past (old memories), out of the future (what if…) and brings you into the present moment. From here, you can take whatever action is right for you. That could include leaving, asking someone else to get food for you, or bringing your own food. Think about what will work for you!

By planning ahead, releasing the idea of doing everything perfectly can help you relax and be ready for a great holiday with peace, joy, kindness and love.

Dr Elaine

Download my free 30 Day Guide to Manage or Reverse Type 2 Diabetes

This information is for educational purposes only and is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your healthcare provider for advice about a specific medical condition.