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The holidays can be a whirlwind of joy, family, and indulgence, but they can also bring stress, busy schedules, and emotional triggers that lead to overeating. Managing your relationship with food during this time doesn’t mean deprivation—it’s about staying mindful, balanced, and kind to yourself. Here are seven practical tips for navigating emotional eating and staying calm during the festive rush.
1. Tune In to Your Hunger Cues
Ask yourself before eating: Am I physically hungry, or am I eating out of stress, boredom, or habit?
Practice the HALT method: check if you’re:
Hungry
Angry
Lonely
Tired
Drink water or tea first to see if thirst is driving your urge to eat.
2. Don’t Skip Meals
Skipping meals to “save room” for a big holiday feast often backfires, leading to overeating later.
Eat balanced meals with protein, fiber, and healthy fats throughout the day to stabilize blood sugar and reduce cravings.
Snack smart: A handful of nuts or a piece of fruit (paired with a fat) can keep hunger at bay without ruining your appetite.
If you are out on a long shopping trip, plan ahead and pack snacks so the fast food drive thru doesn’t become a temptation.
3. Create a Calm Eating Environment
The hustle and bustle of the season can lead to mindless eating. Ideally our bodies are in a parasympathetic state during meals, this aids in digestion and creates calm in our bodies.
Sit down at the table, even for small snacks.
Close your eyes and take a few deep breaths before beginning your meal or snack.
Minimize distractions (like your phone or TV) and focus on enjoying each bite.
4. Address Emotional Triggers Directly
Holidays can bring up a range of emotions—joy, nostalgia, or even anxiety. The holidays mean something different to everyone.
If stress is triggering cravings, try alternatives like journaling, calling a friend, or going for a walk.
Practice deep breathing or mindfulness exercises before turning to food for comfort.
Take a warm bath or listen to music to calm your emotions.
5. Choose Indulgences Wisely
The holidays are about enjoyment, not restriction. Choose treats you truly love rather than sampling everything.
Use the "3-bite rule”: savor the first bite, enjoy the second, and let the third satisfy you fully.
Balance indulgences with lighter meals or physical activity.
Again, never go into a holiday gathering starving-you will end up eating everything in sight. Rather, plan ahead and eat a small meal or snack that includes protein+fat+fiber.
6. Practice Gratitude and Mindfulness
Shifting your mindset can help you enjoy the season without feeling overwhelmed.
Before meals, take a moment to reflect on the food and the people you’re with.
Focus on the experiences and connections rather than letting food become the centerpiece of the season.
Start a gratitude journal-short and sweet every morning. Write down 2-3 things/people you are thankful for.
7. Stay Active to Relieve Stress
Physical activity helps burn off nervous energy and reduces stress.
Take a brisk walk after meals to aid digestion and clear your mind. Walking post-meals helps to balance your blood sugar as well.
Make movement fun: ice skating, holiday shopping strolls, or even a quick dance to festive music can do the trick.
If you are struggling to make time for movement, schedule it into your week. Sit down on Sunday, look at your calendar and schedule your movement sessions. Don’t let self-care take a back seat this holiday season.
Be Kind to Yourself
The holidays are a time for joy and connection, not guilt. If you overindulge, don’t beat yourself up. Instead, refocus on your next meal or activity and move forward. Moderation and mindfulness are the keys to a stress-free, enjoyable holiday season.
How do you handle stress or emotional eating during the holidays? Share your tips in the comments below!
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