The holidays are often called “the most wonderful time of the year,” but for many people living with diabetes, they can also be one of the most stressful. Between family gatherings, travel, unpredictable schedules, and winter weather, it’s easy for stress levels — and blood glucose — to creep up.
Stress isn’t just a feeling. When the body is under pressure, it releases hormones like cortisol and adrenaline. These can make blood sugar rise and may also make it harder for insulin to work properly. Even when food choices haven’t changed, glucose numbers may be higher than usual.
A little planning — and a lot of self-kindness — can help you enjoy the season more comfortably.
Why does stress rise during the winter holidays?
Canadian holidays come with unique challenges:
- Colder, darker days can mean less outdoor activity
- Travel can throw off routines and make diabetes supplies harder to access
- Social pressure around food is common at potlucks and family dinners
- Holiday spending and gift-giving can feel overwhelming
- Weather delays can disrupt plans and increase worry
All of these factors can raise stress hormones — and affect blood sugar.
What are some tips to manage stress & support blood sugar?
- Stick to small routines
Even if everything else feels chaotic, keep a few anchor habits: regular meals, medication timing, and short movement breaks. - Practice calm in quick moments
Deep breathing, mindful stretching, or stepping outside for a minute of fresh air can help your body reset. - Balance your plate at gatherings
Pair your favourite holiday treats with protein and fibre-rich foods to help keep blood sugars steadier. - Move when you can
Mall walks, shovelling snow, skating at a local rink — winter still offers lots of ways to stay active. - Protect your sleep
Good rest reduces stress and can improve glucose levels. - Be kind to yourself
Flexibility matters. One meal or one day doesn’t define the holidays — or your health.
Finding joy beyond food
Holiday celebrations often revolve around meals — but the magic of the season goes so much further. Try focusing on traditions that make you feel connected and joyful:
- Playing board games or puzzles
- Going for a neighbourhood “holiday light walk”
- Hosting a craft
- Enjoying winter activities like tobogganing or skating
- Listening to holiday music or watching favourite movies
- Writing cards or creating homemade gifts
When joy comes from shared experiences instead of just what’s on your plate, celebrations can feel lighter and less stressful.
Travelling with diabetes during the holidays
Canada’s winter travel can be unpredictable — snowstorms, delays, and long drives can all interrupt routines. A bit of planning can help keep stress low as you visit loved ones.
Pack smart
- Bring extra supplies (at least a few days more than you think you’ll need)
- Keep diabetes essentials in carry-on bags, not checked luggage
- Pack quick glucose sources (juice box or tablets)
If you live with type 1 diabetes
- Carry insulin and back-ups, plus equipment like pen needles, pump supplies, extra infusion sets, and a spare CGM sensor if you use one
- Protect insulin from freezing in the car or overhead bins (keep it close to your body inside a coat or insulated pouch)
- Double-check time zone changes for pump/CGM settings if you’re flying within Canada
If you live with type 2 diabetes
- Take medications on schedule (use reminders on your phone if travel disrupts routine)
- Include healthy snacks to avoid long gaps between meals
- If you use insulin, follow the same precautions as for type 1
General travel tips
- Stretch your legs during long drives — movement helps support blood flow and glucose levels
- If delayed, try to maintain your eating schedule with small, balanced snacks
Snowy roads? Keep an emergency car kit that includes your diabetes essentials
Make joy the focus
The holidays don’t need to be perfect to be meaningful. Choose the celebrations, traditions, and activities that matter most to you — whether that’s sipping hot cocoa by the fire, skating on a frozen pond, or enjoying the sparkle of lights against fresh Canadian snow.
And if someone comments on what you’re eating, a friendly “This works best for me” is all you need to say.
Diabetes educators, pharmacists, and healthcare teams across Canada can help you through changes in routine and stress. If the season feels overwhelming, let them know — you don’t have to navigate it alone.
