The New Year can bring new challenges for caregivers. Caregivers balancing a diabetes diagnosis and caregiver responsibilities should be mindful of limiting high-stress situations. According to the Centers for Disease Control and Prevention (CDC), people living with diabetes are twice as likely to experience depression or other mental health challenges compared to those at a lower risk for developing diabetes.
This topic is especially important during special occasions and holidays because typical routines can be disrupted, there can be increased emotional pressures, and both positive and negative stressors can be added. This change can make self-care more difficult for caregivers with diabetes. Balancing self-care with caring for others becomes more crucial during this time to prevent burnout.
What is Diabetes?
Diabetes is a condition that causes blood glucose (sugar) levels to rise higher than normal. The American Diabetes Association recommends maintaining blood glucose levels between 90–130 mg/dL when fasting and 180 mg/dL or below two hours after meals.
When blood sugar levels are too high—known as hyperglycemia—individuals may experience symptoms such as fatigue, frequent urination, blurry vision, excessive thirst, and slow healing of wounds. In contrast, hypoglycemia occurs when blood sugar levels drop below 70 mg/dL. Symptoms may include dizziness, headaches, and rapid heart palpitations. Some signs can overlap with hyperglycemia, making regular glucose monitoring essential.
New seasons may bring a lot of joy, along with numerous stressors. Meals tend to stray from the normal eating plan, and when attending gatherings, there might not be foods that fit your food goals. Irregular sleep and travel routines can also take a toll on mental health, and individuals may have to change their eating or exercise schedule. Stress hormones can make blood sugar rise or fall unpredictably, and long-term stress can lead to other health problems or make pre-existing problems worse.
Who Are Caregivers?
A caregiver is anyone who provides physical or emotional support to another person. One in five adults in the United States provides care to a family member or friend living with a chronic disease, disability, or other health condition. In total, more than 53 million adults serve as caregivers to either another adult or a child with special needs. Many caregivers are related to the care recipient, or they may be paid caregivers who have received training and education in providing care. The primary responsibility of a caregiver is to assist in meeting the daily needs of another person. Some duties include, but are not limited to, bathing, dressing, feeding, transportation, housework, and more. The primary responsibility of a caregiver is to ensure that the person they are caring for is safe and healthy.
The emotional impact of caregiving during the holidays can increase significantly due to the added stressors and challenges of this time. Figuring out travel, scheduling conflicts, or hosting events can impact when and how you can provide care for someone.
Why Are Caregivers a Vulnerable Population?
Caregivers often face emotional, physical, and financial strain, especially when balancing their own health needs with the needs of those they care for. This dual responsibility can increase stress levels and impact overall well-being—particularly for those also managing chronic conditions such as diabetes. With the holiday season, extra holiday responsibilities may arise not just for the care recipient, but also for the caregiver themselves. Additional responsibilities like shopping, cooking, or hosting may also be involved in caregiving. Caregivers might start to feel guilty about taking time for themselves because fewer support resources are available during the holidays when offices or clinics close. There is also the added stressor of financial strain from holiday spending and other expenses/medical bills.
Caregivers can be at a higher risk for chronic stress, depression, sleep disruption, and weakened immune functioning. Caregivers may also delay their own medical appointments or ignore their own symptoms to help others.
Ways to Help Cope with Stress in Challenging Times
For people managing diabetes, helping to cope with stress could look like planning meals in advance or eating something that aligns with your dietary needs before attending a group gathering. This way, you can be satisfied during the gathering and can snack on the foods that you want to eat. Another tip is to carry quick-acting sources of sugar in case your blood sugar drops too low. It is important to stay hydrated and possibly monitor your blood sugar more often during holiday festivities. If you are at a gathering where food is available, choose lower-carb options first and then go from there.
Some other ways to help cope:
- Use stress management techniques like deep breathing, mindfulness exercises, or yoga
- Keep healthy boundaries and learn to say “no” to extra commitments
- Prioritize good rest, as sleep deprivation can raise blood sugar
- Create a healthy alternative meal plan
For caregivers, it is essential that you schedule personal breaks. Make sure to communicate boundaries with the person you are taking care of, so that they understand your needs as well during this busy time of the year. Ask for help. Reach out to family members, friends, or neighbors if you are feeling overwhelmed. One of the most important things that caregivers can do is make time for themselves, especially during this busy time of the year.
Ways to Make Time for Yourself:
- Make a self-care checklist that includes eating well-balanced meals, staying hydrated, going on short walks, and journaling
- Plan to share or delegate caregiving tasks in advance
- Establish clear communication, express what you need without guilt
Signs of Burnout for Caregivers
Some signs of burnout include, but are not limited to, increased irritability or sadness, feeling detached, experiencing sleep problems, having physical symptoms like headaches or stomachaches, and losing interest in things they previously enjoyed. Burnout can impact you in various ways, whether that is physical, psychological, financial, or social. Caregiver burnout encompasses a variety of emotions. Some include anxiety, fear, guilt, or negativity. All of these are normal emotions to have when you are feeling burnt out, but it is important to reach out for help when you are feeling this way.
Remember that your health and peace of mind matter. Change does not have to be perfect; taking care of yourself is the best gift you can give to yourself and those who rely on you.
Resources and Support
Reach out for help. The holidays can be an extra stressful time for many people. There are many ways to find support. These include:
- Local or online caregiver support groups
- 988 Suicide and Crisis Lifeline
- Talking to a healthcare provider
- Respite care – this is a temporary break for caregivers; it can be a few hours or a few days
- American Diabetes Association: https://www.diabetes.org
- Family Caregiver Alliance: https://www.caregiver.org
- National Alliance for Caregiving: https://www.caregiving.org
- ADA Healthy Holiday Recipes: https://www.diabetesfoodhub.org
References:
- American Heart Association. (2019). What is diabetes? https://www.heart.org/en/health-topics/diabetes
- Center for Disease Control and Prevention. (2024). Diabetes and mental health.https://www.cdc.gov/diabetes/living-with/mental-health.html
- Cleveland Clinic. (2023). Caregiver burnout.https://my.clevelandclinic.org/health/diseases/9225-caregiver-burnout
- John Hopkins Medicine. (2026). Being a caregiver.https://www.hopkinsmedicine.org/health/caregiving/being-a-caregiver
- National Institute of Health. (2021). The impact of poor sleep on type 2 diabetes.https://www.niddk.nih.gov/health-information/professionals/diabetes-discoveries-practice/the-impact-of-poor-sleep-on-type-2-diabetes
Authors:
- Jevencia Hill, Rural Health and Nutrition Agent, Lexington, Richland, and Kershaw Counties
- Phoebe Covode, UPIC Intern, Rural Health and Nutrition
Reviewed by:
- Melissa Bales, Extension Associate, Rural Health and Nutrition
