How to Stop Stress Eating with Mindfulness During the Holidays-EPISODE 7

How to Stop Stress Eating with Mindfulness During the Holidays 

The holidays can be a really trying time for those hoping to build up their health. It can be a time mixed with a lot of emotions: full of joy and full of challenges.

So trying to eat well can often go “out the window” during this time, but it doesn’t have to AND it can actually be very enjoyable without ruining your health goals! Ready to tune in?

This is PART 1 of 2 of learning to eat “intuitively” and mindfully.

Implementing mindfulness into our everyday lives is a great way to increase our awareness, gratitude, and positivity. Practicing mindfulness allows us to feel grounded and present to overcome stressors and burdens. Another great advantage of mindfulness is to benefit your health and eating habits. As we approach the holiday season it’s so easy to lose sight of healthy habits between stress and the influx indulgent treats. Here are some practical ways to approach mindful eating, to help you enjoy the holiday season without overeating.

Take care of your emotional state

We often turn to food when we’re stressed, feeling low, have low energy, super busy or even bored. We’re not really hungry. We’re just allowing the food to comfort those areas. And the truth is, they often do! … well, for a short time.

“Your body is always saying something when we crave food … when we tune into that craving and listen to our body, it allows us to hear if we’re actually hungry or just wanting to feel better”

For a quick pick-me-up, the first thing we crave is sugar or salt. Perhaps some pastries or some French fries, a dessert or some chips. But the truth is those foods contain refined carbs which even though they may help the brain produce serotonin or a quick shot of dopamine, they also cause a quick crash. Serotonin is also known as the “feel good” hormone which your brain secretes when you feel pride after hitting a milestone or reaching a goal. On the healthy side of the spectrum, whole-grain carbohydrates produce a more lasting effect on your mood and sustain the levels of serotonin in your body.

Take Your Time & Slow Down

So often we rush into our celebrations (or our lives in general) and get caught up in the chaos. By taking time to be present and appreciate the things around you, you can catch your breath and be intuitive about your meal. As you sit down for your meal, stop and reflect on your environment and company—take a brief moment to look around and think something positive about each person at the table with you. It’s a great time for a mini gratitude practice.

Take a deep breath in between bites. Check in with your body. How are you feeling?

Appreciate your surroundings, the fact that you have food and a roof over your head. Enjoy how your food looks and smells in between each bite. Have you ever just paused and taken a breath in between each meal?

Enjoy this time during your meal and in between bites, savoring your food and respecting when you’re full. By paying special attention to how your body’s feeling, you can set your limits without being deprived. And by enjoying the people you’re with and truly enjoying your food, you’ll find you will fill up your emotional cup as well!

This whole process of eating slow has actually been studied in-depth and shown that many people will lose weight by simply slowing down their meals. Their digestive issues resolve, their stress levels lower, weight releases off their bodies, and energy levels rise.

It takes about 20 minutes for your body’s satiety signals to kick in. Slow eating gives the system time to work, allowing you to better sense when you’ve had enough.

“It’s incredible to see how your relationship with food changes when you bring attention and awareness to the process of eating,” said Elaine who gave a 30-day slow eating challenge a try.

Mindfulness is an excellent tool for your lifestyle in many ways, especially when it comes to stress management and healthy habits. Using mindfulness ahi health motivation is a great way to practice your mindfulness and reach your wellness goals. Use these tips to be present, healthy, and happy this holiday season.

I’d love to hear how this process goes for you!

If you’d like a helpful workbook with guided questions and prompts to help you go deeper in this process, download below: