For some, the holidays are a time of joy and connection. For others, all the socializing, expectations, and disruption of routines can bring stress, anxiety, or a complicated mix of emotions. And for many people, those emotions show up around food. If you notice emotional eating, guilt, or “all-or-nothing” patterns showing up this time of year, it makes sense, and you’re not alone.
Here are a few tips on how to manage emotional eating around the holidays.
1. Expect emotional eating to show up
The holidays can bring stress, nostalgia, loneliness, joy, and fatigue—all of which can stir up food-related emotions.
First of all, there’s nothing wrong with having some element of emotional eating – we eat for many reasons other than hunger. Around the holidays, this may mean eating to connect with others, participate in tradition, or to share in cultural experiences.
Secondly, noticing that emotional eating is happening doesn’t mean you’ve failed; it’s an invitation to get curious about what you’re needing in that moment (rest, connection, comfort, alone time?). Once you’ve noticed the need, see if it’s possible to meet it, perhaps by stepping outside for a few moments. And if you can’t meet the need right away sometimes just acknowledging it is a way to be kind to yourself.
2. Nourish yourself regularly
Skipping meals or “saving up” for a big dinner often backfires, leaving you over-hungry and more vulnerable to eating past fullness. Balanced, consistent meals support both your mood and your ability to stay attuned to your body.
3. Create moments of calm
If the holidays feel overstimulating, small grounding rituals can help—like taking a few slow breaths before meals, stepping outside for a moment, or having a quiet cup of tea. Escape from your family for a few minutes if you need to! These moments signal safety to your body. If you’re feeling regulated, you won’t need food to regulate you.
4. Allow joy in eating
Lastly, it’s okay to enjoy festive foods without guilt. There are lots of holiday foods that only come around once a year, don’t miss out! Pleasure and satisfaction are legitimate parts of nourishment. Mindful enjoyment—actually tasting, savouring, and being present—can help you feel more grounded and less chaotic around food.
If you know the holidays are a tricky time for you when it comes to eating, body image or family dynamics, you don’t have to navigate it alone. I offer a gentle and trauma-informed approach to help you find a kinder relationship with food, your body, and yourself. Book a free consult today to see if it’s a good fit.
Cet article a été rédigé par Emily Hiram, un·e thérapeute vérifié·e de notre réseau. Découvrez son expertise et son approche ci-dessous.
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