Holiday Stress Eating by Matthew Lowe, DO

The upcoming holidays can bring about a variety of emotions.  For some, the holidays are a time for reflection, friends, family, and festivities.  For others, the holidays are a time of stress and anxiety. With increased stress, food can sometimes become an easy method for coping.  If you tend to turn to food for comfort and emotional support, there are some strategies that could help you deal with holiday stress without overeating.

1. Plan ahead.  Knowing what needs to be done, when you need to do it, and including eating in your “to do” list can be helpful to avoid stress eating.  Make a plan, stick to it, and plan for meals or snacks to help keep you on track.
2. ​Maintain a schedule.  With the increased fun and festivities, eating can be haphazard and spontaneous.  We tend to eat more when we graze and eat unexpectedly. Sticking to a regular eating schedule will ensure that you keep on track with your body’s nutrition needs and will help you avoid being overly hungry (which can lead to overeating).
3. Practice self care.  It is important that you take time for yourself this holiday season.  In the rush of shopping, cooking, and doing good for others, we tend to forget about our own needs.  Do something that you enjoy or something that relaxes you every day. Make this a part of your regular routine to avoid letting stress get the best of you.
4. Stay focused.  When we are out and about and really busy, we tend to lose sight of some of the most important things in our lives.  This can include drinking enough water, getting sufficient exercise, and eating regular meals. Keep yourself focused on your tasks, but also focus on your own nutrition and exercise needs this holiday season.
5. Eat in moderation.  During the holidays, we are surrounded by food nearly constantly.  From cookie exchanges to office parties to family meals, food is the center of many holiday traditions.  Moderation is the key to making it through these gatherings without overeating. Choose a few items that you really want to enjoy, and leave all the others for another day.  There will be many other opportunities to have these other things later.

By practicing a few simple strategies, it is possible to get through the holidays without turning to food for comfort.  Pay attention to your body. Eat when you are hungry. Be mindful and slow down while eating. Stop eating when you feel full.  Drink water. Oh, and don’t forget to exercise.

Have fun this holiday season.  But if your eating gets the best of you, remember that Providers for Healthy Living offers nutritional counseling by our licensed dietician, Kelsey Russell, RDN, and cognitive behavioral therapy and obesity medications by our obesity medicine specialist, Matthew Lowe, DO.  We are here to help you regain control of your eating and help you meet your nutrition and weight goals, if you need us. Call us at 614-664-3595 or register as a new patient on our website if you are interested in receiving assistance.