Managing emotional eating during the festive season

The festive season brings warmth, connection and joy, but it can also stir up emotions that make healthy eating feel more challenging. Between busy social calendars, family gatherings and an abundance of indulgent foods, it’s easy to turn to food for comfort or relief. Feelings of stress, nostalgia or even happiness can all play a role in emotional eating.

The good news is that with a little awareness and gentle intention, it’s possible to enjoy the holidays without losing sight of your wellbeing. Here are some simple ways to approach this season with balance and care.

‍

Recognise emotional hunger vs physical hunger

Understanding what kind of hunger you’re experiencing can make a big difference. Physical hunger builds gradually and comes with signs such as a growling stomach or tiredness. Emotional hunger tends to come on suddenly, often linked to feelings like stress, boredom, loneliness or celebration.

Before eating, take a moment to pause and ask yourself: Am I physically hungry, or am I looking for comfort? That small reflection can help you make a more mindful choice.

‍

Practise mindful eating

Mindful eating is about slowing down and fully engaging with the experience of eating. By paying attention to the taste, texture and smell of your food, you can feel more satisfied and avoid eating out of habit or distraction. Try to:

• Sit down to eat without screens or multitasking
• Take small bites and chew slowly
• Pause occasionally to check in with your body and notice how full you feel
  
  

Choose nourishing alternatives

You don’t need to avoid festive foods to stay balanced, simply add variety. Including healthier options can help you enjoy the celebrations while keeping energy levels steady. You could:

• Swap crisps for vegetable platters with hummus or guacamole
• Choose fruit-based desserts, such as baked apples with cinnamon
• Use ingredients like oats or almond flour for lighter festive bakes
  
  

Manage stress in supportive ways

The holidays can be joyful but also demanding. When stress builds, it can be tempting to reach for food as a quick comfort. Finding non-food ways to unwind helps break this pattern and supports emotional balance. 

• Go for a walk to boost mood and energy
• Write down your thoughts to process emotions
• Take a few minutes each day for deep breathing or quiet reflection
• Set boundaries around your time and commitments
  
  

Create new traditions

If food has always been the centre of your celebrations, consider creating traditions that focus more on connection and shared experiences. 

• Decorating together or playing games
• Watching festive films or going for a seasonal walk
• Giving experience-based gifts, such as concert tickets or days out
• Volunteering or contributing to community projects
  
  

Allow yourself to enjoy food

The holidays are meant to be enjoyed, and that includes food. Restriction can often backfire, so aim for balance instead of perfection.

• Have small portions of your favourite treats
• Eat slowly and savour every bite
• Let go of guilt and focus on enjoying the moment
  
  

Keep meals balanced

Eating regularly and including protein, fibre and healthy fats in your meals helps keep hunger steady. Staying hydrated throughout the day also supports mindful choices and energy levels.

‍

A kind reminder

One meal or one day doesn’t define your progress or your relationship with food. What matters most is your overall balance and how you treat yourself along the way. By approaching the festive season with mindfulness and self-compassion, you can enjoy every moment, food included, while staying connected to your wellbeing.