The holiday season often brings endless to-do lists, gatherings and parties, which can increase stress and lead to overeating or mindless snacking. With a little mindfulness, you can enjoy holiday treats without compromising your health or well-being.
Overeating during the holidays is sometimes used as a distraction from uncomfortable emotions, much like smoking or drinking. While it may provide temporary relief, stress eating can have unintended consequences for your overall health.
Why do we overeat?
According to Behavioral Health Therapists, if you are attending a holiday event and everyone is gathered around food eating and talking, eating can become mindless because we’re engaged in other activities. The holidays can also be a very stressful time and many of us reach for food to feel better. Eating can become a way to cope with stress.
When we eat foods high in fat or sugar, our brains release dopamine, a neurotransmitter that triggers feelings of pleasure. This can momentarily ease stress and make us feel good. However, when we rely on these foods to cope, we create cycles of unhealthy eating.
Mindful eating helps regulate this response. By paying attention to what and why we eat, we can handle stress without turning to food for comfort. Learning to sit with difficult emotions instead of eating through them allows us to break these patterns.
How to Practice Mindful Eating
Mindfulness teaches us to focus on the present moment and become more familiar with our emotions, even when they are uncomfortable. This awareness reduces reactive behaviors and fosters a healthier relationship with food.
When eating mindfully, take time to notice:
- Color: Appreciate the visual appeal of your food.
- Smell: Savor the aroma before your first bite.
- Texture: Feel the different textures as you chew.
- Body Response: Observe how your body reacts, like salivating, as you prepare to eat.
Tips for avoiding mindless eating at holiday gatherings
- Choose activities that don’t revolve around food, such as games or walks with friends and family.
- Eliminate distractions like TV or phones while eating.
- Sit at the table with the sole intention of enjoying your meal.
- Reflect on where the food came from and the effort it took to prepare.
- Eat slowly, paying attention to flavors, textures, and how the food makes you feel.
- Stop eating when you’re no longer hungry, even if food remains on your plate.
- Stick to your regular routines for exercise and sleep to maintain balance.
- Relish your favorite holiday treats without using them as a way to cope with stress.
- Start small: Mindful eating can begin with something as simple as a cup of tea or coffee.
Mindful eating is a gift to yourself. It allows you to savor holiday traditions without overeating, giving you the freedom to enjoy the moment and prioritize your well-being throughout the year.
Watch our video for more tips on mindful eating: Holiday Mindful Eating Guide.
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