'Tis the season for overindulgence, overeating, and potential weight gain. In addition to plenty of overeating temptations, this is also a time of year that can easily trigger emotional eating -- stress eating, comfort eating, using food to feel better, calm ourselves or stuff down a feeling.
For many of us, the next few weeks will be a combination of fun, hectic times and stress. Holiday rituals trump our usual routines and structure, relationships aren't always merry, and emotional eating triggers abound.
Complicated as it is, there's no need to throw in the towel until January. It is possible to take charge of overeating challenges over the next few weeks and enjoy the holidays at the same time.
Here is a seven-step plan to avoid overeating and emotional eating, adapted from The Emotional Eating Rescue Plan for Smart, Busy Women.
- Identify your potential overeating triggers and vulnerabilities.Delicious food becomes even more irresistible when you are hungry for things that are not food. Exhaustion, stress, and other hidden hungers can easily trigger you to reach for food when you aren't hungry. The first step to empowering yourself is becoming aware of your vulnerabilities during the holiday season. You can take the free Hidden Hungers Quiz online to get a clear idea of potential overeating triggers and some simple action steps you can take to avoid overeating and emotional eating.
In The Emotional Eating Rescue Plan for Smart, Busy Women, I cover the importance of non-negotiables, the things that are essential to our wellbeing. When we don't attend to our non-negotiables, we are much more likely to overeat, so this step is key to staying in control with holiday eating and stress. Take a few minutes now to make a list of what is non-negotiable for you to be well and to function at your best. My list includes drinking enough water, getting enough sleep, and getting outside for some activity most days. I also need a little bit of time alone to sort through my thoughts.
What's your biggest challenge when it comes to overeating or emotional eating during the holidays? Leave a comment and share your thoughts and the strategies that you'll be putting into place this year.