Managing Chronic Illness During the Holidays

Author: Janine Soo Thow NZRN/AUSRN & Clinical Preceptor - BSci, BHSci(Nursing), PGCertPHCSpecialtyNursing

The Holiday Season is supposed to be a time of joy, family gatherings, second helpings and festive celebration. However, for individuals living with a chronic illness, or multiple, maintaining health during the holiday season can be extremely challenging, especially when planning to travel or participate in social gatherings.

With travel plans, late nights, and irregular mealtimes, the holiday season can be the perfect trap for symptoms to flare up and throw your health off track. So, if you are living with a chronic illness, remember that while it can still be a time of joy and celebration, it is important to have the right strategies in place to help you avoid flare-ups or complications this season.

Here are some practical tips to help you manage your condition over the holiday season.

• Plan, plan, plan: when you know you are going to travel, make sure you book an appointment with your doctor in advance to get refills of medication you may need to help manage your health. List needed emergency supplies and keep emergency contact info with you.

• Stick to your medication schedule: it is essential to follow your prescribed regimen by setting reminders to ensure you stay on track, as the holiday season may cause disruption to your regular routine. If you are planning to travel, please talk to your doctor about having an additional supply of medications to ensure continuity and avoid running out during your trip. In addition to this, it always helps to make a note of the nearest doctor or medical clinic in the area you will be in, if you require medical assistance.

• Communicate your needs: if you are staying with family or friends, talk to them about your needs ahead of time, especially for meals, to avoid unexpected surprises. Being honest with your loved ones about your health needs, helps them to support you and ensure you are not being pushed beyond your limits.

• Watch your portions and eat healthy: Holiday dishes can be especially tempting, but it's important to stay mindful about both the types and amounts of food you consume. It is acceptable to enjoy occasional treats; however, it is advisable to also include healthier options such as fruits, vegetables, and lean proteins. When in doubt, consult your doctor or nutritionist beforehand to determine the appropriate amount of food to take. For long journeys, remember to pack nutritious snacks that benefit your health.

• Stress management: it’s very easy to get stressed during the holiday season. Breathing exercises, saying no to events you do not have the energy for, asking others to share tasks, having quiet time alone or doing something that gives you peace of mind, can help reduce stress.

• Keep moving: with all the tempting food, it is important to watch your blood sugar levels, blood pressure and other symptoms. Staying active or beginning a new exercise regimen can be beneficial for your health, for processes such as digestion and maintaining your blood sugar level and managing your chronic illness. Exercise has significant benefits mentally by boosting your energy levels and reducing your stress levels but also has positive effects on your cardiovascular system and joints. If you are diabetic, remember to be bring your blood sugar machine with you to keep an eye out for any highs or lows.

• Prioritise rest and sleep: rest and sleep are vital for recovery, healing and managing chronic illness during the busy holiday season. A lack of sleep can reduce your body’s immunity and increase inflammation. Getting 8 hours of sleep each nice ensures you are energised, and in a good mood. If you have fatigue, take short naps throughout the day to recharge.

© 2025 Mindful & Powerful Within Limited. Illustration by our founder & author, Janine Soo Thow. All Rights Reserved

Author: Janine is a NZ/AUS registered nurse, clinical preceptor & cervical smear test taker who is deeply passionate about education and sharing knowledge on women’s health, mental health & chronic illness. During her time as a GP nurse & women’s health nurse, she helped run multiple women’s health clinics in Auckland.

Drawing from her professional clinical experiences & personal journey as a patient living with dysmenorrhoea, endometriosis, adenomyosis and PCOS, she firmly believes that knowledge is power and that open discussions of women’s health is essential for advocacy and change.

So if you’re living with a serious health condition or a recent diagnosis, remember that having a couple of strategies in place, you can still have an enjoyable and festive holiday season.