Holidays and Diabetes

By Jenny Ornelas, LICSW

The holiday season brings joy, family gatherings, and a variety of delicious foods. For people managing diabetes, however, this time can also bring challenges as everyday eating habits change and emotions run high. Focusing on personal and practical resources can empower individuals to celebrate the holidays with health and confidence.

Harnessing your strengths

• Self-Awareness: Pay attention to how your body feels before, during, and after meals. Trust your ability to check in with your hunger, fullness, and emotions. Give yourself a pep talk: “I can do this. I got this.”
• Resilience: Celebrate every mindful decision that supports your health, no matter how small. Small and big steps should both be celebrated. Even a small step is still a step forward.
• Adaptability: It’s all right to be flexible. If plans change, use your adaptability to adjust meals or expectations without guilt. Have a backup plan or two. Remember, life is about balance.
• Connection: Sharing your experience with loved ones can boost motivation and a sense of belonging. You are perfect just the way you are.
• Self-Compassion: Treat yourself with kindness, especially if things don’t go as planned. Talk to yourself just as you would a loving friend in need.

Implement your strengths through mindful eating

• Pause and reflect: Before eating, take a moment to assess your hunger and emotions. This pause can help guide more intentional choices. Am I feeling full? What is my fullness on a scale from one to ten (1= not full at all, 10= happy, comfortably full)?
• Savor and appreciate: Slow down and truly taste your food, appreciating its flavors and textures. Mindful eating enhances satisfaction and helps prevent overeating. You’ve been waiting all year for your holiday meal; there’s no need to rush. Remember, we’re trying to prevent blood sugar spikes.
• Enjoy treats intentionally: Include your favorite holiday foods in moderation and appreciate them without guilt. Flexibility allows for enjoyment and balance. When there are leftovers, plan for two of your favorites on one day, and two different ones the day after.
• Tune in to emotions: Notice if stress or emotions are influencing your eating. Address your feelings with compassion rather than judgment. Ask yourself how you are feeling afterwards, and listen to your emotions instead of fighting them.
• Reach out: Connection is a key strength. Sharing goals or challenges with others can provide encouragement and accountability. Your goals are also our goals here at Kinwell. We want to support you; let us know how we can help.

Make the best out of the holidays

Managing diabetes during the holidays is about more than what’s on your plate. By recognizing and using your strengths—self-awareness, adaptability, and self-compassion—you can navigate the season with greater ease. Mindful eating and attention to mental well-being can transform challenges into opportunities for growth and genuine enjoyment of the holidays.

Kinwell offers group programs for nutritious eating, diabetes management, and emotional resilience. If you are managing diabetes or prediabetes, ask your clinician if you’d benefit from our online group programs. Call (206) 690-5852  to register.

Happy Holidays from Kinwell.

Jenny Ornelas is a licensed independent clinical social worker with a master’s degree in social work from Eastern Washington University. She is experienced in a variety of concerns such as stress, anxiety, depression, trauma, balancing comorbidities, women’s issues, youth challenges and mood disorders among others.