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The holidays—a time for joy, laughter, and… stress. Between shopping lists, family gatherings, and office potlucks, it’s easy to feel like you’re juggling a million things at once. And let’s be honest, when the pressure mounts, that tin of holiday cookies starts looking really comforting. Emotional eating during the holidays? We’ve all been there.
But here’s the good news: you can manage holiday stress and keep those snack attacks in check. Let’s dive into some realistic, non-preachy tips to help you stay calm, centered, and in control of your eating habits this holiday season.
1. Recognize the Stress-Eating Cycle
The first step in avoiding emotional eating is understanding what’s triggering it. Stress has a funny way of making us reach for comfort foods—those sugary, salty, or carb-heavy snacks that seem to soothe us temporarily.
Why It Happens: Stress increases cortisol, your body’s “fight or flight” hormone, which can ramp up cravings for high-calorie foods. Combine that with holiday treats at arm’s reach, and it’s a recipe for overindulgence.
Pro Tip: When you feel the urge to stress-eat, pause and ask yourself, “Am I hungry, or am I looking for comfort?” This small moment of mindfulness can help you make a conscious choice instead of an automatic one.
2. Have a Stress-Relief Toolkit
Let’s face it—stress is inevitable during the holidays. The key is having go-to strategies to manage it that don’t involve eating half a pie.
Ideas for Your Toolkit:
Take a Walk: Fresh air and movement can help clear your head and reduce stress.
Breathe: Deep breathing exercises can work wonders in calming your mind. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, exhale for 8.
Call a Friend: Venting to someone who gets you can be more satisfying than any cookie.
Dance It Out: Blast your favorite holiday jams and have a mini dance party. Yes, it counts as cardio.
3. Don’t Skip Meals to Save Calories
Skipping meals during the holidays might seem like a good way to “balance out” indulgent treats, but it can backfire. When you’re overly hungry, you’re more likely to overeat—and stress only amplifies this.
Pro Tip: Eat balanced meals with protein, fiber, and healthy fats throughout the day to keep your blood sugar stable and cravings in check. Bonus: you’ll have more energy to tackle your holiday to-do list.
4. Set Realistic Expectations
Perfection is overrated, especially during the holidays. Trying to make everything Pinterest-perfect can pile on unnecessary stress, leaving you drained and more prone to emotional eating.
Pro Tip: Focus on what really matters—spending time with loved ones, enjoying traditions, and savoring the moment. If the cookies are a little burnt or the gift wrap looks “creative,” nobody will remember.
5. Limit Your Exposure to Temptations
Holiday treats are everywhere, from the office breakroom to Grandma’s kitchen. While you don’t need to avoid them entirely (where’s the fun in that?), you can minimize their power over you.
Pro Tip: Keep healthier options within reach, like mixed nuts, fresh fruit, or air-popped popcorn. When indulging in holiday goodies, serve yourself a portion on a plate rather than grazing straight from the buffet or tin.
6. Practice the 80/20 Rule
Trying to completely avoid holiday treats can lead to feelings of deprivation—and let’s be honest, that’s no fun. Instead, aim for balance with the 80/20 rule: eat nutritious, wholesome foods 80% of the time and enjoy indulgent holiday favorites the other 20%.
Pro Tip: Savor your indulgences. Sit down, eat slowly, and truly enjoy that gingerbread cookie or slice of pie. Mindful eating can help you feel satisfied with less.
7. Stay Active (Without Overcommitting to the Gym)
Exercise is a natural stress reliever and can help regulate your appetite by balancing hormones. But during the holidays, finding time for your usual routine can feel impossible.
Pro Tip: Keep it simple. A 20-minute walk, a quick home workout, or even stretching before bed can make a big difference. Bonus: staying active can also help offset those extra holiday calories.
8. Get Enough Sleep
Holiday stress and late-night wrapping marathons can wreak havoc on your sleep schedule. Lack of sleep messes with hunger hormones, making you more likely to crave high-calorie foods.
Pro Tip: Aim for 7-8 hours of sleep per night, even during the holiday hustle. Prioritize winding down with a relaxing bedtime routine—no screens allowed.
9. Give Yourself Grace
The holidays are about joy, not guilt. If you find yourself indulging more than planned or stress-eating in a moment of weakness, don’t beat yourself up. It happens to everyone.
Pro Tip: Focus on progress, not perfection. Every small step you take to manage stress and eat mindfully adds up, even if you slip up here and there. Be kind to yourself—you deserve it.
10. Connect with What Really Matters
At the end of the day, the holidays aren’t just about the food—they’re about spending time with loved ones, reflecting on what you’re grateful for, and enjoying the season’s magic.
Pro Tip: When stress creeps in, take a moment to step back and focus on what you’re celebrating. Gratitude can help shift your mindset and reduce emotional triggers.
The Bottom Line
The holidays can be stressful, but they don’t have to derail your healthy habits. By staying mindful, managing stress with non-food strategies, and finding balance in your eating choices, you can enjoy the season without succumbing to emotional eating.
Remember, it’s not about being perfect—it’s about feeling good, both mentally and physically. So, take a deep breath, savor the moments (and maybe a cookie), and have a happy, stress-free holiday season!
Download a copy of the free "5 Day Meal Plan" with grocery list included
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