How to Manage Emotional Overeating During The Holiday Season
If you are the kind of person who doesn’t indulge in food when stressed, you are one of the lucky ones! Everyone else knows how comforting eating is on stressful days. The so-called emotional eating has nothing to do with hunger or satiation. Instead, we eat to suppress negative emotions and feel better. This phenomenon is on the rise, especially around the holidays. Not only because we want to share good experiences with good food, but also because temptations are everywhere! They are abundant at office Christmas parties, as well as gatherings at relatives’ and friends’ homes. Experts say we often don’t even realize that emotions are at the root of overeating. In such cases, however, giving up food is not a good option, so it is important to adopt a few habits that will help us develop a healthier relationship with food, no matter what time of year it is. And what better time to start than the holiday season? So, in this article, we will show you how to manage emotional overeating during the holiday season!
Let’s see how you can manage emotional overeating during the holidays
These psychological tricks will help you enjoy the festive season to the fullest! (not literally)
How to Manage Emotional Overeating During The Holiday Season
# Be aware of the reasons
Pay attention to what prompts you to reach for more food, or more accurately, be aware of what the emotional reason is: sadness, excitement, frustration, exhaustion, or boredom. Then after you have got that figured out, you will be able to get to the root of your overeating! If you are bored, for example, try to keep yourself busy and creative with a new hobby. Laying on the couch all day and snacking sounds fun, but it does not engage your brain and hands in the best and healthiest way.
Try to really pay attention to what prompts you to reach for more food
# Take a minute
It is recommended to allow yourself between 15 and 60 seconds before you start eating. Ask yourself if you really want to eat, and think about whether the consequences are worth it. In most cases, you will realize that taking a minute before starting to eat is all you need to be more mindful! But, if you still want that cookie even after a minute, then you should probably have it. However, take the time to really enjoy it and savor each bite!
Taking a minute before starting to eat is all you need to be more mindful
# Plan ahead
Think about what upcoming situation is likely to make you want to snack to calm down and think of something else to do instead. You can call a friend, go for a walk or find somewhere quiet to relax. If you know something will likely make you more stressed or anxious, do something that you love to get your mind off the intrusive thoughts!
Do something that you love to get your mind off the intrusive thoughts
# Pay attention to rest and emotions
Dr. Johnny Bowden, a health expert, advises, “Don’t let yourself get too hungry, too angry, too lonely or too tired.” Make sure you get enough sleep, eat evenly throughout the day, and manage the emotions that come up. That is truly the key to a balanced lifestyle and healthy eating habits.
Don’t let yourself get too hungry, too angry, too lonely or too tired
# Try this sentence
The subconscious mind is the basis of emotional eating, so the next time you get hungry, ask yourself, “Am I experiencing physical hunger or emotional hunger?” The type of food you want should give you a clue. If you reach for a plate of biscuits instead of a bowl of fruit next to it, emotions are probably playing a role. Sugar is the easiest dopamine rush, but you want to nurture your body and not get a quick fix!
Always ask yourself if you are experiencing physical hunger or emotional hunger
These were our best tips for how to manage emotional overeating, especially during the holiday season. Remember to listen to your body and nurture it. Always try to determine the root cause or reason for your actions and cravings. But don’t be too hard on yourself if you slip up every now and then, we are only humans!
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- The 7 Best Warming Foods for a Healthy Winter Detox
Sources
- Mayo Clinic ©
- Healthline ©
- Help Guide ©
- WebMD ©
- Psycom ©
