Vacationing with family and friends brings up a lot of emotions.
It can also be difficult to control emotional eating if the festival includes a lot of indulgent food.
Dr. Brian Licuanan, a licensed clinical psychologist in California, points out that while the holidays are portrayed as a joyous season, that may not be the case for some people.
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“For many people, this time of year is a very emotionally distressing time,” he said in an interview with Fox News Digital.
“Maybe they've had a breakup in the past, or a discord in their marriage… maybe they're going through a medical condition.”
Psychologists say people tend to cope with stress through “comfort eating.” (St. Petersburg)
Licuanan said the holidays can be a lonely time for those without family, and a “tumultuous” time for those struggling with substance abuse.
“Comfort food” is one of the ways people tend to cope with stress, he said.
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“When stress levels increase, we [look] “To alleviate that,” he said.
“During the holiday season, it's a little more difficult because there's so much food.”
Experts warn that stress levels can increase during the holidays, leading to feelings of isolation and depression for some people. (St. Petersburg)
5 ways to curb emotional eating
Serena Poon, a certified celebrity nutritionist and longevity health expert in California, offers these tips for curbing emotional eating during the holidays:
1. Recognize your emotions and practice mindfulness
Poon says you can deal with temptation by recognizing the root causes of your emotional cravings and practicing mindful habits.
“Emotions are our body's way of communicating, so suppressing them can lead to physical symptoms,” she said in an interview with Fox News Digital.
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“Chronic stress can increase cortisol levels, which not only amplifies cravings for sweet and comforting foods, but can also affect hormonal balance, gut health, and even immunity. We know this from research,” Poon added.
Experts suggested trying grounding exercises like yoga and breathing exercises when you're feeling stressed.
According to wellness experts, maintaining “emotional resilience” helps support a long life of mental and physical health. (St. Petersburg)
According to Poon, overindulging from time to time is not a recipe for failure.
“Practice self-compassion and focus on resetting with your next meal,” she advised.
“After a big holiday dinner, drink water, take a walk, and plan a balanced breakfast with protein and fiber to reset your body and mindset.”
2. Set clear intentions
Being decisive in how you behave at gatherings, whether it's socializing or eating, can help you control your emotional impulses.
“For example, instead of trying everything, focus on having a meaningful conversation or tasting one of your favorite desserts,” Poon suggested. “Setting intentions creates mindfulness and enables decision-making.”
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For example, “If you don't like mashed potatoes, prioritize vegetables and protein and decide in advance to enjoy each serving guilt-free,” she continued.
“This approach encourages mindful indulgence and reduces guilt.”
Experts encourage people to reach for high-protein and high-fiber options first at the dinner table. (St. Petersburg)
3. Stay hydrated and slow down
Poon said dehydration is often mistaken for hunger, but she recommends drinking water throughout the day to reduce “unnecessary cravings.”
“Start your holiday dinner with a salad or vegetable soup before eating heavier dishes,” she suggested. Combine with water or herbal tea.
Dehydration is often mistaken for hunger, so experts recommend drinking water throughout the day to suppress your appetite. (St. Petersburg)
Poon also suggested that when a craving strikes, stop and take three slow, deep breaths.
“If you find yourself habitually drawn to the dessert table, stop for a moment, take a deep breath, and determine whether the motivation is hunger or stress,” she advised.
“Put down your fork after each bite, chew thoroughly, and concentrate on the flavor and texture of your food.”
“This simple act activates your parasympathetic nervous system, which reduces stress and allows you to make more intentional food choices.”
Developing the habit of eating slowly and mindfully can help your body feel full while enjoying your meal, Poon added.
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“Put down your fork after each bite, chew thoroughly, and focus on the flavor and texture of your food,” she advised.
“This not only enhances the experience, but also helps regulate appetite.”
4. Introduce non-food celebrations and healthy alternatives
Poon points out that the holidays don't have to be all about food.
Instead, she encouraged them to explore non-food rewards and activities like decorating, playing games, volunteering, and spending quality time with loved ones.
Cooking low-calorie meals for the holidays may help you feel less guilty, experts suggest. (St. Petersburg)
Poon also suggested bringing healthier versions of traditional holiday dishes, such as mashed cauliflower or low-carb sweets instead of potatoes.
“Replacing traditional recipes with healthier ones can help balance indulgence and nutrition,” she said.
5. Prioritize sleep and self-care
Poon said sleep deprivation can increase the hunger hormone (ghrelin) and decrease the satiety hormone leptin, which can make it harder to suppress appetite.
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“Aim for high-quality, restorative sleep,” she suggested. “Lack of sleep is associated with increased calorie intake and cravings for high-fat, high-sugar foods.”
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“By cultivating a mindful approach to eating, integrating gratitude and self-care, and addressing the root causes of your emotional needs, you can enjoy the holiday season with balance and joy.”
Experts say emotional eating isn't about perfection, but about “developing a sustainable and caring relationship with your body and emotions.”
Licuanan encouraged Americans to use this time to “reconnect with people.”
“Go back to the relationships and connections that you really value,” he said.
