Updated October 08, 2014.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
Managing holiday stress and diabetes is a challenging combination. Have you noticed that the more stressed you feel, the more your blood sugar seems out of control? Blood sugar tends to rise when we feel anxious, worried or upset. For most people, the holidays add more responsibilities to your already busy life and give you less time to accomplish it all. It’s no wonder that many people feel stressed out this time of year.
Is feeling frazzled and living with high blood sugar just an inevitable part of the holidays? Not if you take a proactive approach to managing key areas of your life. Here are five ways to fight holiday stress, keep your blood sugar in check and actually enjoy the holiday season this year.
1. Get enough sleep
Sure, you’ve heard this many times. But it is one of the most important ways to fight stress. If you are sleep deprived you are less able to cope effectively with common stressors. Boosting your tired body and mind with caffeine doesn’t work toward stress relief. So what passes for “enough sleep?” For most adults it is at least 7 to 8 hours of sleep. Any less and you are probably leaving yourself vulnerable to the effects of stress.
2. Make mindful food choices
For people with diabetes, food is often a source of stress during the holidays. Meal plans designed to keep blood sugar in check can seem almost impossible to follow when surrounded by almost limitless opportunities to eat. Lower your stress over food by being mindful about your food choices.
Eat slowly and only when you are hungry or need to treat a low blood sugar. Be mindful of your portion sizes and count your carbohydratesbefore you fill your plate. That way you will not let your appetite or the bounty of food determine your intake.
3. Learn to say no
Trying to squeeze more into an already full schedule results in self-imposed stress. Prioritize your obligations. Choose those errands, parties and outings that are most important and say no to the others. Learning to say no often starts with acknowledging the unrealistic expectations you have of yourself or tendencies you may have to overextend yourself to please others.4. Keep a schedule based on self-care
When there are many demands on your time, there is tendency is to swap what’s important for what seems urgent. But as a person who lives with diabetes, self-care (sleep, exercise, glucose management, meal planning, etc.) is your top priority and should be considered non-negotiable if you want to minimize the effects of stress. Schedule your holiday activities around your self-care routine. If you plan ahead and are disciplined with your use of time, you will find that you can still address many of the “urgent” items that come up unexpectedly without sacrificing your needs.
5. Seek out nurturing relationships
There's usually a lot of person-to-person contact around the holidays, family gatherings being the most common. For some people, being with family or friends is very stressful. Unresolved issues from the distant or recent past can cause tense relationships. This might include family members who do not encourage or support your efforts to manage your diabetes. Opting out of these gatherings is one option for reducing stress.
Most importantly, seek out relationships over the holidays that feel supportive and nurturing to the values you hold. If family members are not supportive of your diabetes efforts, consider spending time with a supportive neighbor, co-worker, or friend. Check your area for diabetes support groups. Research studies have shown that a person with a strong support system copes better with stress, practices better diabetes management and is healthier than one who lacks this type of support.
And don’t forget that your choices matter. The degree of stress you feel in any situation is largely based upon your response to the stressor. That means you have control over how a potentially stressful situation might affect you.
Sources:
2009 Sleep in America Poll. National Sleep Foundation. Accessed November 29, 2009. http://www.sleepfoundation.org/sites/default/files/2009%20Sleep%20in%20America%20SOF%20EMBARGOED.pdf
Support a Relative or Friend. American Diabetes Association. Accessed November 29, 2009. http://www.diabetes.org/how-to-help/support/