3 Ways to Manage Stress Eating During the Holiday Season

The holiday season is filled with joy and connection, but it can also be a time of stress. Stress is how the brain and body respond to any demand - and as you know, these months can feel much more demanding. Between family gatherings, travel, and a busy social calendar, it’s normal to feel overwhelmed, and many of us turn to food for comfort. 

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Here are a few ways that you may feel stress in your body, both physically and emotionally, when it arises:

• Physical reactions: elevated heart rate, faster breathing, muscle tension, higher blood pressure‍
• Emotional reactions: anxiety, anger, depression, fear, nervousness, overwhelmed

Now, why is it so easy to use food as a stress relief mechanism?  Chronic stress increases a hormone called cortisol in our bodies.  Cortisol can stimulate appetite and cravings for high fat/high sugar foods which drives the desire to eat foods in response to this feeling.  

Stress eating is a common response to seasonal pressures, but it doesn’t have to derail your health goals. By learning to manage stress eating effectively, you can feel more in control and enjoy the holidays without guilt. 

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1. Identify your Triggers

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One of the most effective ways to manage stress eating is to recognize what’s driving it. By understanding the specific situations, emotions, or times of day that lead to stress eating, you can create a plan to respond differently.

• Keep a Stress Journal: Try jotting down moments when you feel the urge to eat due to stress. Write about what happened, how you felt, and what foods you craved. This can help you identify patterns and triggers, like family dynamics, financial worries, or even boredom during holiday downtime.
• Identify Emotional vs. Physical Hunger: Emotional hunger often comes on suddenly and is tied to specific cravings, such as sweets or salty snacks, while physical hunger builds gradually and can be satisfied by a range of foods. Being aware of the difference can help you pause and decide if you’re truly hungry or if you’re looking for comfort.
• Practice a HALT Routine: When you feel the urge to stress eat, take a pause. Take a few deep breaths, assess your feelings and ask the following questions: Am I Hungry? Am I Angry?  Am I Lonely? Am I Tired? This can be enough to break the automatic habit of reaching for food when you’re feeling something other than true hunger.

2. Develop Healthier Coping Mechanisms

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Stress eating is often a way to soothe emotions, but there are many other ways to manage stress that don’t involve food. Finding alternative coping strategies can help you feel grounded and reduce your reliance on food to manage emotions.

• Engage in Physical Activity: Physical activity is a proven stress-buster. Try going for a brisk walk, doing a quick at-home workout, or stretching when you feel stressed. Exercise releases endorphins, which can elevate your mood and help you feel better without turning to food.
• Practice Relaxation Techniques: Breathing exercises, meditation, and yoga can help you relax and reduce stress. Consider using a meditation app for guided sessions, or take five minutes to practice deep breathing. Even a few deep breaths can help calm your mind and reduce the desire to stress eat.
• Create a Comforting Holiday Routine: Embrace non-food traditions and rituals that bring you joy and relaxation. For instance, you could plan a holiday movie night, go for a scenic drive to see holiday lights, or start a gratitude journal to focus on the positive aspects of the season. These can help shift your focus and manage stress in a meaningful way.

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3. Keep Balanced Habits

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The holiday season brings many opportunities to indulge - whether it is related to food or sedentary activities. However, balancing both of these habits can help you maintain your energy, keep blood sugars steady, and reduce the temptation to stress eat.

• Don’t Skip Meals: Skipping meals, especially to “save up” calories for a holiday meal, often backfires and leads to overeating. Instead, aim for regular, balanced meals with protein, fiber, and healthy fats to keep you satisfied. Also, eat a filling snack before you attend a holiday gathering.  This helps prevent intense hunger that can trigger stress eating.
• Have Healthy, Pre-portioned Snacks on Hand: Keep protein and fiber-filled snacks like Greek yogurt, pre-cut veggies with hummus, string cheese with your favorite fruit, 100 calorie nut packages, or your meal replacements readily available. These options provide a more balanced alternative to high-sugar or high-fat foods often consumed during stress eating. When you’re craving a snack, try choosing one of these healthier options to satisfy hunger and reduce cravings.‍
• Limit Screen Time/Social Media: You may be experiencing some additional downtime during the holiday season, so try not to increase your screen time which promotes sedentary behavior and also can lead to comparisons and additional stress. Be very selective about how you spend your screen time, set a timer to prevent overdoing it, and notice if what you are scrolling/watching increases your stress levels.

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