The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
The holiday season is a time for celebration, but it can also bring significant stress—especially when you're trying to manage your health, including maintaining stable glucose levels. In fact, stress can have a direct impact on blood sugar, especially for those with diabetes.
When you're stressed, your body releases hormones like cortisol and adrenaline. These hormones trigger a “fight or flight” response, which raises blood sugar levels to give you more energy to deal with the perceived threat. While this response is helpful in emergencies, chronic stress during the holidays can keep glucose levels elevated for longer periods. Also, stress can lead to unhealthy behaviors such as overeating or neglecting physical activity, both of which can further affect blood sugar.
Tips to stay in balance
Mindful practices, healthy habits, and proper planning can help mitigate the negative effects of stress, allowing you to take charge of your health throughout the holiday season.
Here are eight quick tips to help you manage holiday stress and your blood sugar levels:
1. Plan wisely
With countless gatherings and responsibilities, stress can skyrocket, leading to poor food choices and less physical activity, two factors that contribute to fluctuating glucose levels. Try planning your meals and activities in advance—sticking to a routine can help you stay on track with healthy habits.
2. Strive for balance, not perfection
Many of us strive for the “perfect” holiday, but it’s important to let go of unrealistic expectations. Accept that things might not go exactly as planned—and that’s okay. Lowering the pressure you place on yourself can help reduce stress and stabilize blood sugar.
3. Make room for self-care
It’s okay to turn down some invitations or delegate tasks. Saying “no” to extra commitments can free up time for self-care, ensuring you create space and time to be more resourced in dealing with the exuberance and social demands of the holiday season.
4. Stay mindful
Practicing mindfulness is a powerful tool for stress reduction. Try to stay present, focusing on the moment without judgment. This simple shift can decrease holiday-related anxiety, which in turn may lead to more stable blood sugar levels.
5. Stick to your healthy habits
It’s tempting to indulge in festive treats, but staying consistent with your healthy habits will pay off. Opt for nutritious snacks like fresh veggies before holiday meals to curb overeating. A short morning walk can also boost your energy and can help stabilize your blood sugar throughout the day.
6. Create a relaxing environment
Set up a calming atmosphere at home. For some, this might include soft music, candles, and as much natural light as possible. Research shows that relaxing surroundings can ease stress, helping you maintain steady blood sugar.
7. Share what’s on your mind
The holidays can be emotionally taxing, especially if you’re coping with a recent loss or dealing with family tensions. Talking openly with loved ones about your feelings can reduce stress and help you feel supported.
8. Be realistic with resolutions
If you do decide to make health-related resolutions, start small. Whether you're looking to set a new glucose-tracking goal or to exercise more, breaking it into smaller steps will make it less burdensome and more attainable.
Here’s to comfort and joy
Hopefully, incorporating some of these tips will help you reduce holiday stress and manage your glucose levels, ensuring that you enjoy the season without compromising your health. With a bit of balance, you’ll be able to savor this special time with friends and family while feeling your absolute best.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
