As much as we want to enjoy the holidays, stress can overshadow the joy. We may try to cope by eating the many sweet treats around us. Eating when you are stressed is considered emotional eating.
It is an attempt to fill an emotional need rather than a physical one. The surge of dopamine after a sweet treat brings temporary relief but doesn’t last. The stress will return and may be compounded by regret.
Let’s take a look at emotional eating and how to handle it throughout the holiday season.
Building Awareness
Self-awareness is the first step to breaking the cycle of emotional eating. It is a skill to be able to identify when you are really hungry and when you are trying to meet an emotional need.
Ask yourself if you are stressed, sad, lonely, angry, or bored before you grab a bite to eat. If you are experiencing a difficult emotion, ask yourself if you are really hungry or if you are trying to meet an emotional need.
Sometimes it can be hard to tell. The Mayo Clinic has identified some clues you can look for to determine if you are really hungry.
For instance...
- physical hunger generally builds gradually after not eating, while emotional hunger can come on suddenly even if you have recently eaten.
- physical hunger is felt in the stomach, while emotional hunger is felt in the mind.
- physical hunger builds gradually and there is patience felt in meeting that need, while emotional hunger tends to demand an immediate response.
- emotional hunger often feels like it can only be satisfied with a specific type of food, while physical hunger can be satisfied with many different options.
- emotional eating often makes you feel ashamed, while physical hunger simply leaves you satisfied.
An Intentional Choice
Once you recognize what is driving you to reach for food, you can intentionally choose a response. You may still choose to eat the treat even if you are not truly hungry. If so, enjoy every bite without guilt. Making your decision consciously is a great practice to develop.
If you decide to skip the treat for now, here are some things that can help you stick to your choice in the moment...
- distract yourself for a time (watch a show, read a book, etc.)
- remove yourself from the situation (go for a walk, take a drive, leave the room, etc.)
- reach out to a friend (make a phone call, send a text message, etc.)
- lean into the difficult emotion (let it wash over you knowing it is temporary.)
- comfort yourself through self-care (journal, create something, do something artistic, etc.)
- rest or take a nap if you are tired (lay down for a nap, stare out the window, etc.)
- exercise (even gentle movement can be beneficial.)
- practice, meditation, mindfulness, or self-compassion exercises.
Enjoy the season. It’s okay to treat yourself to foods you might not otherwise eat. Make these choices intentionally, so you can truly enjoy them without regret!
Dr. Jamie