Build Your Post-Holiday Game Plan: Rebound From the Sugar Rush

The final whistle has blown on the holiday season. The decorations are packed away, the leftovers are gone, and the festive cheer has faded. But for many of us with type 2 diabetes, a different kind of post-holiday blues sets in. It's the "losing the first round of the playoffs" type of blues.

How do you feel after the holidays?

The holidays can be an actual obstacle course for anyone managing diabetes. It can be like trying to score the winning touchdown against the toughest defense to win the big game. Or it can be like trying to guard Steph Curry from shooting a 3-point shot.

Sugary treats, rich foods, and endless social gatherings are constant temptations. Battling that can throw your diet plan entirely off track. Add the stress of travel, family dynamics, and the pressure to "enjoy" every moment, and it feels like you're constantly teetering on the edge of a blood sugar spike.

For me, the holidays often leave me feeling drained and discouraged afterward. It's like how the Atlanta Falcons blew a half-time lead to lose the Super Bowl (never forget, you just had to be there, LOL). But sometimes, I get too hard on myself for the inevitable slip-ups, the missed workouts, and the feeling of losing control.

My self-criticism adds fuel to the fire. That makes it even harder to keep my blood sugar in check. This added stress is all due to the love of spending time attempting to enjoy the holidays.

Change your post-holiday game plan

But this year, I'm changing my game plan. I'm learning to acknowledge that the holidays are a time for celebration, not self-punishment. I'm focusing on self-compassion, reminding myself that one holiday season doesn't define my entire health journey.

I'm making the end of the holidays of 2024 the comeback season of 2025. I will have a great off-season. Here's how I'm getting back on track.

Prioritize recovery

This might sound basic, but it's crucial. I'm making time for activities that help me recharge, like riding my bike more, meditating, walking, and simply getting fresh air.

Roughly taking 15 minutes of mindfulness can make a huge difference in reducing stress. Take time to plan out the recovery process. Pushing away from the computer to give my mind a break and help my body recharge will be key.

Set a foundation

It's easy to let healthy habits slide during the holidays. Now's the time to get back in the game. I'm focusing on re-establishing a regular exercise routine, prioritizing whole, organic, unprocessed foods, mental health, and getting enough sleep. I'm simply reorganizing my playbook for the new year.

Practice mindful eating

Instead of restricting myself, I'm focusing on mindful eating. This means paying attention to my body's hunger cues, savoring each bite, and avoiding distractions while I eat. As I have said before, moderation is very important.

Leverage the support of your team

Talking to other people with diabetes can be incredibly helpful. Sharing experiences, offering support, and knowing I'm not alone can make a huge difference in managing stress and staying motivated.

Changes are made during the offseason; sometimes, a "draft" to switch things up needs to happen. Placing positive people on your team while on your journey will impact how well you perform. The right medical team and support system will heighten the odds of your winning success.

Limit distractions

Social media can be a significant stressor, especially after the holidays. I'm consciously limiting my screen time and disconnecting from the constant bombardment of images that can trigger feelings of inadequacy and anxiety.

Social media is sometimes like reading a lousy write-up of your favorite team after a losing game. It can be depressing. Despite being a professional sports photojournalist, I plan to decrease my time on social media and focus on more outdoor activities this year outside of being on the sidelines.

Execute your plan

Managing stress can be an ongoing battle, especially for someone with type 2 diabetes. But by recognizing the problem, I can prioritize recovery, rebuild, and construct a new solid foundation.

By practicing mindful living, I'm learning to navigate the post-holiday blues more gracefully. I want to set my playbook for success and execute my game plan to win.

I'm not perfect, and I still have my off days. But I'm learning to be kinder to myself, to celebrate my victories, and to focus on progress, not perfection. Remember, you're not alone if you struggle to manage stress after the holidays. Reach out to your healthcare team, connect with others with diabetes, and prioritize self-care. You've got this!

What are your plans to navigate past the post-holiday stress for this new year?