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Managing Stress Eating During the Holidays

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The holidays are filled with joy, tradition, and togetherness—but they can also bring extra stress. Between packed schedules, travel, financial pressure, and long to-do lists, it’s easy to find yourself reaching for comfort foods more often than usual. Stress eating is common this time of year, and while treats are meant to be enjoyed, mindful strategies can help you feel more balanced and in control through the season.

Why We Stress Eat

When stress rises, the body releases cortisol—a hormone that increases appetite and cravings, especially for sugary and high-fat foods. Add holiday treats within arm’s reach, and emotional eating can quickly become the default response to stress, fatigue, or overwhelm.

Understanding the why helps you better manage the when.

Signs You May Be Stress Eating

You might be stress eating if you notice:

  • Eating when you’re not physically hungry
  • Craving specific “comfort foods”
  • Eating quickly or mindlessly
  • Feeling tired, overwhelmed, or emotional before eating
  • Feeling guilty or overly full afterward

The goal isn’t to avoid treats. It’s to tune in to what your body really needs in the moment.

Healthy Ways to Break the Stress-Eating Cycle

  1. Pause and Check In
    Before reaching for food, take 10–20 seconds to ask yourself,
    “Am I hungry, or am I stressed, bored, or tired?”
    This pause can help you decide what you truly need.
  2. Create a Holiday Snack Plan
    Instead of grazing throughout the day:
  • Eat balanced meals with protein, fiber, and healthy fats
  • Keep nutritious snacks ready—nuts, fruit, yogurt, veggies with hummus
  • Save treats for moments when you can sit and enjoy them
  1. Find Non-Food Stress Relievers
    Try small, calming habits that give you a mental reset:
  • A 5-minute walk
  • A few deep breaths
  • Listening to a favorite song
  • Stretching or light movement
  • A warm cup of herbal tea

These quick resets often satisfy the emotional need you were trying to fill with food.

  1. Keep Holiday Favorites in the Mix
    Avoiding treats entirely can make cravings stronger. Instead, enjoy special foods intentionally:
  • Serve smaller portions
  • Slow down and savor each bite
  • Choose foods you really enjoy, not just what’s available
    Enjoying food mindfully helps you feel satisfied with less.
  1. Set Realistic Expectations
    December is not the time for strict diets or all-or-nothing thinking. Give yourself grace and aim for balance—not perfection.
  2. Build a Supportive Environment
    Keep a fruit bowl or prepped veggies visible. Place holiday cookies or candy in the pantry instead of on the counter. A few small changes can help you make healthier choices without feeling deprived.

The Bottom Line

The holiday season should be a time of celebration—not stress. With a little awareness and a few simple strategies, you can break the cycle of stress eating and enjoy the foods you love intentionally and without guilt. Remember, balance is built from small, mindful choices. Be kind to yourself, take breaks when you need them, and savor the moments (and the treats!) that make this season special.