Stress eating during holiday gatherings can be managed with these 5 tips.

The holidays spent with loved ones can evoke a range of feelings.

When festivities involve indulgent foods, it can be difficult to control emotional eating.

Dr. Brian Licuanan, a board-certified clinical psychologist in California, pointed out that while the holidays are often portrayed as a joyous season, this may not be the case for everyone.

This part of the year is very emotionally distressing for many people, he stated in an interview with Planet Chronicle Digital.

"Perhaps they experienced a loss in the past, a marital dispute, or are dealing with a health issue."

For individuals without family, holidays can be a time of loneliness, while for those struggling with substance abuse, it can be a tumultuous period, Licuanan pointed out.

One way people cope with stress is through "comfort eating," as stated.

When stress levels rise, we seek to calm them down, he stated.

"The holiday season, with its plentiful food, poses a slight challenge."

5 ways to curb emotional eating

In California, a certified celebrity nutritionist and longevity wellness expert, Serena Poon, provided several strategies for controlling emotional eating during the holiday season.

1. Acknowledge emotions and practice mindfulness

Poon suggests that identifying the underlying causes of emotional cravings and adopting mindful practices can aid in resisting temptations.

Emotions are how our body communicates with us, and suppressing them can result in physical manifestations, as she explained to Planet Chronicle Digital in an interview.

Poon stated that research indicates that long-term stress can boost cortisol levels, which intensifies cravings for sweet or comfort foods, disrupts hormonal equilibrium, affects digestion, and weakens the immune system.

During times of stress, a grounding exercise, such as yoga or breath work, was recommended by the expert.

Poon believes that occasionally indulging does not lead to failure.

She advised focusing on resetting and practicing self-compassion at your next meal.

"To reset your body and mindset after a large holiday dinner, consume water, go for a walk, and plan a balanced breakfast containing protein and fiber."

2. Set clear intentions

Making a clear plan for behavior at social events can control emotional reactions.

"Poon suggested that focusing on meaningful conversations or savoring one favorite dessert rather than sampling everything can create mindfulness and empower decision-making."

To avoid overindulging on mashed potatoes, plan ahead to enjoy one serving guilt-free while prioritizing vegetables and protein on your plate.

"This approach encourages mindful indulgence and reduces guilt."

3. Stay hydrated and slow down

Poon advises that thirst is often confused with hunger and suggests consuming water regularly to reduce "unnecessary cravings."

"She recommended starting your holiday dinner with a salad or vegetable soup, followed by heavier dishes, and suggested pairing it with a glass of water or herbal tea."

Pausing and taking three slow, deep breaths when cravings arise is also a suggestion from Poon.

She advised pausing and taking a deep breath before heading to the dessert table to determine if it's hunger or stress driving the desire.

"Put your fork down between bites, chew thoroughly, and focus on the flavors and textures of your food."

"Activating the parasympathetic nervous system through a simple act reduces stress and enables more deliberate food choices."

Poon emphasized that savoring your food and eating slowly helps the body feel full while enjoying the meal.

She advised to place your fork down between bites, chew thoroughly, and concentrate on the flavors and textures of your food.

"This not only improves your experience but also aids in appetite control."

4. Introduce non-food celebrations or healthy alternatives

Poon pointed out that holidays don't necessarily have to center around food.

She advised against focusing solely on food rewards and instead suggested exploring alternative activities such as decorating, playing games, volunteering, or spending quality time with loved ones.

Poon proposed replacing traditional holiday dishes with healthier alternatives, such as mashed cauliflower instead of potatoes and low-sugar sweets.

Replacing conventional dishes with healthier alternatives can aid in maintaining a balance between enjoyment and nourishment, as she stated.

5. Prioritize sleep and self-care

Poon stated that lack of sleep can enhance the levels of ghrelin, the hunger hormone, while decreasing leptin, the satiety hormone, making it more challenging to control cravings.

"Get quality, restorative sleep to avoid increased caloric intake and cravings for high-fat, high-sugar foods."

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"Enjoying the holiday season with balance and joy requires cultivating a mindful approach to eating, integrating gratitude and self-care, and addressing the root causes of emotional cravings."

According to the expert, emotional eating is not about achieving perfection but rather about establishing a long-term, empathetic connection with your body and feelings.

Licuanan encouraged Americans to take this time to "reconnect with people."

He urged me to reconnect with the relationships that are most important to me.