It’s not hard to feel overwhelmed during the hustle and bustle of the holiday season. Shopping for gifts, food, decorations, and holiday gatherings can take a physical, mental, and emotional toll on our bodies leading to holiday stress. On top of that, in 2020, we’re also dealing with a pandemic!
Even though many of us are seeing each other through video conferencing instead of face-to-face, there are still stress factors at work. In many cases, we have found comfort through eating. For those of us who are still visiting or entertaining family and friends, the stress and anxiety factors, that inevitably come, are still at play.
We want to live our lives as we did before social distancing became a way of life, but there’s a lot of apprehensions, nervousness, and uncertainty to go around.
At times like these, it’s even more tempting than ever to turn to food as a source of comfort. It’s so easy when food is all around you and everywhere you look. It takes discipline to not place that Instacart order or reach for that delicious treat that your Auntie sent over.
So, how can you reduce that holiday stress and resist the urge to finish off the cookie jar, the last pint of gourmet ice cream, or the last slice of the triple-layer chocolate cake?
- Take a moment to breathe. Stop everything else and just before your hand reaches the door of the refrigerator, focus instead on the cool air as it passes through your nostrils. Feel your lower belly fill as you use your diaphragm to breathe in. Hold your breath in for a second and then focus on the air as you breathe it out through the nostrils, warmer now, and feel your belly cave inwards as the air goes out. Focus on this process for 10 complete breaths. You will feel much calmer, your anxiety will subside, and the intensity of your cravings will diminish.
- Get a daily dose of fresh air and exercise. Even if it is just a walk around the block, you will feel invigorated. If you’re at a holiday gathering, the air can get warm and stuffy with people breathing out carbon dioxide and using up the available oxygen. The atmosphere becomes ripe for stressful feelings and can cause irritability. Instead of reaching for that delicious-looking dish for comfort, go outside to help clear your head and calm your mind. Once outside, not only will you be away from the food source, but it is also an opportunity to participate in some healthy exercise.
- When you do eat, eat mindfully. That means instead of zoning out and just stuffing yourself until you need to take an antacid pill or feel your waistband tightening, eat with awareness. See, smell, and really savor the food. Focus on the food as you take each bite—the sweet or savory tastes, the unique textures, and the different colors. Enjoy the experience! That way, you won’t eat as fast, or eat quite so much, or feel guilty about it. You’ll taste each and every bit. You’ll notice that you feel full sooner and you won’t be as inclined to reach for more.
- Be grateful. Be grateful for all the goodness you are receiving: the company of family or friends, good cheer, and wonderful food. Even if you’re eating alone, you can still take a moment to be grateful. Experts have found that being grateful increases your feelings of contentment and this, in turn, reduces your stress and lowers the temptation to eat for self-comfort. Finding other ways than eating to soothe yourself is healthier and more productive.