Nutrition by Dawn - Blog

The holidays are here, and if you’re like most people (myself included), they’re probably not the picture-perfect Hallmark version we see on TV. Family dynamics, stress, and a packed schedule can bring extra challenges—and sometimes, those challenges lead to emotional eating or that extra glass of wine.

Ideally, we’d all have tools in place to handle these moments effortlessly. But this is real life, and sometimes, emotional eating happens. The good news? With a little intention and a few strategies, you can navigate these moments more effectively.

Building Your Toolbox, One Tool at a Time

The first step is recognizing emotional eating for what it is: a response to stress, discomfort, or emotional triggers. Over time, you can build a toolbox of strategies to help you move past these moments in healthier ways.

But what about right now?

When you’re in the heat of the moment—say, at a family gathering where the conversation turns to something uncomfortable—replacement behaviors can be your saving grace.

The Power of Replacement Behaviors

Instead of reaching for that extra cookie, pie slice, or glass of wine, try replacing the urge with a different, better-for-you action:

• Take a walk: Whether you grab a family member or pop in your earbuds and go solo, a quick walk can help you reset. Removing yourself from the environment, even briefly, can make a big difference.

• Excuse yourself to reset: Step outside, splash cold water on your face, or find a quiet corner to breathe deeply.

• Engage your hands: If you’re tempted to nibble on the treats you’re baking, try painting your nails, knitting, or folding laundry—anything that keeps your hands otherwise occupied.

• Set boundaries: It’s okay to let everyone know that you will politely exit a conversation that’s pushing your buttons. Protecting your peace is just as important during the holidays as it is the rest of the year.

Short-Term Tricks That Help in the Moment

These aren’t fixes but helpful “tricks” to shift your mindset:

• Wrap and store treats: If you’re baking for a gathering, portion out servings ahead of time and put extras out of sight.

• Reframe your thinking: Pause and ask yourself, “Am I hungry, or am I trying to soothe something else?” This simple question can help you make more mindful choices.

• Engage your senses: Light a candle, listen to soothing music, or try a quick meditation. Grounding yourself in the present moment can reduce emotional triggers.

Grace, Not Perfection

The holidays aren’t about perfection—they’re about connection, joy, and celebrating in a way that feels right for you. If emotional eating happens, don’t beat yourself up. Instead, reflect on the moment, learn from it, and move forward with self-compassion.

By setting boundaries, finding replacement behaviors, and showing yourself kindness, you can navigate the season with more ease and balance.