HOLIDAY TRAVEL STRESS & DIABETES: PRACTICAL WAYS TO STAY CALM ON THE GO

Travelling is exciting, new places, new food, time with loved ones. But for people living with diabetes, travel can also bring extra stress: flight delays, changes in routine, long days out, and the worry of managing blood sugar away from home.
The good news? With a bit of planning and a few calming habits, you can enjoy your holiday without your diabetes stealing the spotlight.

This guide covers simple, practical strategies to keep stress down and blood sugar steady while you’re on the move.

WHY STRESS MATTERS WHEN YOU HAVE DIABETES

When you’re stressed, your body releases hormones like cortisol and adrenaline. These can raise blood sugar, make you feel hungrier, disrupt sleep, and affect how your medication works. Understanding the triggers helps you stay ahead of them.

Travel stress often comes from:

• Unexpected changes (flight delays, long waits)
• Packing and prep pressure
• Being in unfamiliar places
• Heat, dehydration, and long walking days
• Feeling worried about managing lows or highs while away from home
• Social pressure during holidays (big meals, late nights)

1. PLAN SMARTLY TO REDUCE TRAVEL STRESS

Planning doesn’t remove stress completely, but it reduces 80% of it. A few easy steps:

• Pack a “Diabetes Travel Kit” Include:
  • Glucose meter and testing strips
  • CGM and pump supplies
  • Fast-acting glucose (Glucochews are perfect for flights + long outings)
  • Snacks that don’t melt
  • Insulin and backup (kept cool, not frozen)
  • Scripts and a letter from your doctor
  • Chargers, batteries, spare cables
  • A small cooling pouch for hot destinations
• Keep all diabetes supplies in your carry-on. Never check them in, bags can be lost, delayed, or overheated in cargo.
• Arrange meds and scripts before you go. Book your repeat scripts early.

2. MANAGE BLOOD SUGAR DURING BUSY TRAVEL DAYS

Holiday travel days are unpredictable, especially with kids, group trips, or long drives.

• Snack proactively - Having quick carbs within reach reduces anxiety about lows.
  Tip: Keep a few glucose tablets in multiple bags, handbag, backpack, car glovebox.
• Set reminders to check levels - Travel throws routines off. A simple phone reminder helps you stay on track.
• Avoid dehydration - Dehydration can spike your blood sugar, so keep sipping water throughout the day.

3. SUPPORT YOUR MENTAL WELLBEING WHILE TRAVELLING

Stress management is just as important as physical preparation.

• Take “quiet minutes” during the day - Even 60 seconds of slow breathing helps steady blood sugar. Try: 4 seconds in, Hold 2 seconds, 6 seconds out
  Repeat 3–5 times.
• Move gently when you can - Walking, stretching, or a quick swim helps bring glucose down naturally and releases feel-good endorphins.
• ✔Protect your sleep - Travel often means late nights, but try to keep some structure:
  • Keep the room cool
  • Limit screens before bed
  • Bring an eye mask if you’re a sensitive sleeper
  • Better sleep, more stable blood sugar.

4. EAT MINDFULLY (WITHOUT RUINING YOUR HOLIDAY FUN)

Travel = delicious food. You can enjoy it, just be mindful.

• Don’t skip meals - Skipping makes highs and lows more intense, especially when you're busy and active.
• Balance your plate - Aim for: 
  • Protein (meat, eggs, tofu)
  • Veggies or salad
  • A controlled portion of carbs
• Choose drinks wisely - Travel often means cocktails, beer, or sugary drinks.
  You don’t need to avoid them completely, just pair alcohol with food and monitor your levels closely.

5. TALK TO THE PEOPLE YOU’RE TRAVELLING WITH

A little communication goes a long way, This reduces your mental load and makes emergencies less stressful. Tell your travel companions:

1. You have diabetes
2. Signs of a low
3. What to do if you need help
4. Where your hypo treatment is kept

6. BE KIND TO YOURSELF, TRAVEL ISN’T PERFECT

You might have a high after a big lunch. You might go low after a long walk sightseeing. You might forget to check your levels at the exact right time. That’s okay.

Travelling with diabetes is about doing your best, staying safe, and enjoying the moment, not perfection.

FINAL THOUGHTS

Managing diabetes on holiday doesn’t have to feel overwhelming. With preparation, small calming habits, and the right supplies on hand, you can enjoy your trip confidently and stress-free. Whether you’re exploring Australia or heading overseas, you deserve a holiday that feels good for your mind, body, and blood sugar.

Explore our blog for more tips and resources.

Disclaimer: This blog is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified health provider with any questions about your condition. If you have a medical emergency, call 911 (US) or 000 (Australia) immediately, or visit your nearest emergency care center.