Managing emotional eating by nutritionist

Manage Emotional Eating Over the Holidays

How to manage emotional eating over the holidays?  The holiday season is a time of joy, celebration, and togetherness, but it can also be a period of emotional turbulence for many of us. With the abundance of delicious, often indulgent food and the stress that sometimes accompanies this time of year, it’s not uncommon for emotional eating to rear its head. As a holistic health coach, I understand the importance of addressing the root causes of emotional eating to help you maintain a balanced and healthy relationship with food during the holidays. I’ll share practical tips and strategies to help you manage emotional eating over the holidays and prioritize your overall well-being this holiday season.

Mindful Eating Over the Holidays

Mindful eating is a foundational principle in holistic health, and it can be especially helpful during the holidays. The key is to be present in the moment, savoring each bite and paying attention to your body’s hunger and fullness cues. Try these techniques:

  • Pause before eating: Take a moment to breathe deeply and become aware of your emotional state before reaching for food.
  • Engage your senses: Notice the colors, textures, and aromas of your meal. This helps you savor the experience.
  • Eat without distractions: Turn off the TV and put away your smart phone while eating. Focus on your food and the conversation at the table.

Emotional Awareness

Emotional eating often stems from unresolved emotional issues. This holiday season, make an effort to tune into your emotions and address them in a healthy way:

  • Journal your feelings: Keep a journal to record your thoughts and emotions. This can help you identify patterns and triggers for emotional eating.
  • Seek support: Talk to a trusted friend, family member, therapist, or coach about your feelings. Sharing your emotions can help you process them in a healthy manner.
  • Practice stress management: Incorporate stress-reduction techniques into your daily routine, such as deep breathing, meditation, or yoga.

Balanced Nutrition to Manage Emotional Eating

A balanced diet can help stabilize your mood and reduce the urge to emotionally eat. Focus on nourishing your body with whole foods:

  • Prioritize fruits and vegetables: Load up on colorful, nutrient-rich fruits and veggies to support your physical and emotional well-being.
  • Include lean proteins: Protein helps keep you feeling full and satisfied, reducing the temptation to snack on unhealthy foods.
  • Choose whole grains: Opt for whole grains like quinoa, brown rice, and oats for sustained energy and stable blood sugar levels.

Plan Ahead to Prevent Emotional Eating

Planning your holiday meals and snacks can help you make healthier choices and avoid impulsive eating:

  • Bring a healthy dish: If you’re attending a gathering, consider bringing a nutritious, homemade dish to share.
  • Eat before parties: Have a small, balanced meal or snack before heading to a holiday event to curb excessive snacking.
  • Create a meal schedule: Stick to regular meal times as much as possible to maintain a sense of routine.

Self-compassion over the Holidays

Remember that it’s okay to indulge occasionally during the holidays. Be kind to yourself and avoid guilt if you slip up:

  • Practice self-compassion: Acknowledge your emotions and actions without judgment. Treat yourself with the same kindness you would offer a friend.
  • Stay focused on your goals: Remind yourself of your overall health and wellness objectives, and use them as motivation to make healthier choices.


Taming emotional eating over the holidays is achievable with mindfulness, emotional awareness, balanced nutrition, and a compassionate attitude towards yourself. As a holistic health coach, I encourage you to embrace the holiday season with an open heart, enjoying the company of loved ones and delicious food while maintaining a healthy and balanced relationship with both. By implementing these strategies, you can make this holiday season one of nourishment, self-discovery, and personal growth.  Many of my clients not only maintain their weight but even lose weight.

Key to Success

As we all know, knowledge and implementation are two very separate realities.  Making lifestyle changes all at once can feel overwhelming especially with all the conflicting noise on the internet.  Humans are hardwired to need support; seek it both personally and professionally.  Get a free 30-minute phone consultation.  See if this is the right match for you by addressing natural weight loss, cravings, emotional eating, balanced diet, disease prevention, nutrition, and getting to the root cause of what’s keeping you stuck.  See what others are saying on Google and Yelp.

For more articles, read

~ Samantha Hua, Nutrition Coach, Holistic Health Coach & Weight Loss Coach