5 tips to control emotional eating during holiday gatherings

The holiday season is a time of joy and celebration, but for many, it can also bring up a lot of emotions and stress. Dr. Brian Licuanan, a board-certified clinical psychologist, highlighted that this time of year can be emotionally distressing for some individuals. Whether it’s past losses, relationship issues, or health concerns, the holidays can be a challenging time for many.

One common way people cope with stress during the holidays is through emotional eating. Serena Poon, a certified celebrity nutritionist, shared some tips on how to curb emotional eating during this festive season.

First and foremost, Poon emphasized the importance of acknowledging emotions and practicing mindfulness. Recognizing the root causes of emotional cravings and practicing mindful habits can help individuals resist temptations. Chronic stress can lead to increased levels of cortisol, which can amplify cravings for comfort foods. Poon suggested grounding exercises like yoga or breath work to help manage stress.

Setting clear intentions before attending gatherings can also help individuals make mindful decisions about what and how much to eat. Focusing on meaningful conversations or savoring a favorite dessert can help reduce feelings of guilt and empower decision-making.

Staying hydrated and slowing down while eating can also help curb emotional eating. Dehydration can often be mistaken for hunger, so drinking water throughout the day can help reduce unnecessary cravings. Poon recommended starting holiday meals with a salad or vegetable soup and pairing it with water or herbal tea. Taking slow, deep breaths and focusing on the flavors and textures of food can also help individuals eat mindfully and regulate appetite.

In addition to focusing on food, Poon suggested introducing non-food celebrations and activities during the holidays. Decorating, playing games, volunteering, and spending quality time with loved ones can help shift the focus away from food. Swapping traditional holiday recipes for healthier alternatives can also balance indulgence with nutrition.

Prioritizing sleep and self-care is another important aspect of curbing emotional eating during the holidays. Quality sleep is essential for regulating hunger hormones and reducing cravings for high-fat, high-sugar foods. By cultivating a mindful approach to eating, integrating gratitude and self-care, and addressing the root causes of emotional cravings, individuals can enjoy a balanced and joyful holiday season.

Licuanan encouraged Americans to take this time to reconnect with loved ones and strengthen relationships. By focusing on meaningful connections and practicing self-care, individuals can navigate the holiday season with compassion and balance.