Do you ever experience moments of intense anxiety and panic? 

I have heard from so many of you that you need emotional support tools right now. It's chaotic out there, and with so much uncertainty and change, it is NORMAL to feel overwhelmed. 

I get it. Over the last year, I've had to rapidly change how my business operates from having a thriving in-person yoga therapy clinic in Aspen to a nearly 100% online business while writing my first book and having major back surgery. I would be lying to you if I told you that I hadn't felt panic. 

It is normal to feel fear and doubt; they are powerful survival emotions. The problem is when these emotions are left unresolved, they can bottle up and create panic attacks where we feel trapped in the intensity of our feelings. Why it's essential to develop the skill of self-regulation, our power to change the way we think, feel, and act!

Our bodies want nothing more than to achieve optimal balance. When we feel overwhelmed and anxious about life, our biology responds the same way it would be running for its life, producing fast-acting stress hormones to signal an immediate fight-or-flight response. 

These hormones increase: 

• insulin resistance
• blood pressure
• heart rate
• inflammation

AND damage our adaptive responses to stress. Whether you have diabetes or improve your health and performance, building your resilience includes self-regulation during those moments of panic. 

This short video shows you a brief and straightforward breathing technique that is my GO-TO STRATEGY when I am experiencing panic and overwhelm. 

It is a powerful lifetime tool to help you change how you feel and reduce the fear of what is entirely out of your immediate control. 

There's a simple answer to mastering Thanksgiving + diabetes. 
Stop obsessing and start enjoying. 
Turkey is good for you. 
Vegetables are good for you.
Desert is good for you (for the soul in moderation).
Connection with people you love - on Zoom/proactive distance...is right for you. 

What is harmful is fear, anxiety, and overthinking.
As long as you are doing the work most of the time, there should be no guilt involved in celebrations with food. 

Here's some simple strategies I implement:

• Maintain routines. Have a morning meditation practice? Make sure you're not setting these rituals aside. Check out some of my free yoga therapy for diabetes practices. 
• Watch your snacking and stack bolusing - Pick something substantial instead of grazing (with some fat, carb, and protein) that will fill you up, so you avoid crashing low later. 
• Eat breakfast. Don't "save" your appetite. It will just risk hypoglycemia, hunger + extra snacking. 
• Remember fat + fiber take longer to digest. I am on a Medtronic 670g pump in auto mode. Instead of a dual or square wave, take mini-boluses every 1-2 hours to compensate for digestion rate if you're on a loop. 
• Drink water - like tons of it. Add lemon or electrolytes. If you drink alcohol, limit it and intersperse 8oz of water between drinks. 
• Dedicate your morning to movement. Get outside if you can and breathe. 
• Take breaks - This year is more low-key in terms of size of family gatherings but still take time-outs. Meditate, go on a walk. Check out this meditation recording mid-day. 

Have I missed anything? Share this list with anyone who might need a reminder. 


I hope you all have a healthy, happy, and safe holiday!