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The added stresses of holiday shopping, out of town visitors, and social gatherings can all be triggers for us to eat without thinking, without being truly aware of what and how much food we want and need. With the gingerbread houses, cookies and pies, and holiday dinners with all the trimmings, it can be easy to over-indulge.
Stress during the holidays can take on many forms, from being over-tired to being busier than normal. And our bodies respond to all types of stress in the same way.
Stress is the body's natural response to anything that it perceives as a challenge to our well-being. With that automatic response comes some changes in the signals our bodies give us. When we are stressed we naturally crave more carbs and sugars. These “fast fuels” burn quicker and don’t stay in the body as long as more nutrient dense options. This means that we need to eat more of those sugars and carbs more often to keep our energy up.
You don’t have to be at the mercy of those cravings. You can easily and naturally manage those pesky cravings, feel better, and enjoy the holidays more. These methods will teach you to override those cravings and stop stress-eating, without dieting or depriving yourself.
Slow Down
While your first response might have been “But I have too much to do!” logically you know that wearing yourself down makes you less effective at getting those things done. You shouldn’t have to get to the point of saying “I’ll be glad when they’re over.”
Giving yourself a few moments to recharge can mean the difference between holiday burnout and actually enjoying yourself. Try something that you know refreshes you. Maybe it’s a bubble bath or shower. Maybe it’s a breathing exercise like Square Breathing. Maybe it’s going for a short walk. Find something that you can do in just a few moments that helps to dissolve some of your stress, and plan it into your day. Letting go of some of that stress means that you are more likely to eat healthier foods.
Check In
Before you eat, take a deep breath and notice how you feel. Are you Hungry? Stressed? Sad? Bored? Remember that there is no food or drink that will satisfy any feeling other than real physical hunger. When you pause to check in with yourself, you’ll know better what your body is telling you. Then you can choose if you want to eat, or if there is something else you need.
Use Your Body
A process called Embodied Cognition lets us use the position of our bodies to shift our thinking. This is the same science behind using a “Power Pose” to create a feeling of confidence. Embodied cognition creates something called an “anchor” that associates a gesture or posture to a feeling or idea.
When you want to turn down holiday treats, think “no” and hold your hand out as if signaling someone to stop. The thought and the hand gesture combine together to make a powerful anchor that can naturally redirect your behavior.
Go For a Walk
Like any other cardiovascular exercise, brisk walking boosts endorphins, which can reduce stress hormones and alleviate mild depression. Regular exercise, through the production of feel-good endorphins, can improve mood and self-esteem.
Serve Yourself on a Smaller Plate
Stop “grazing” by serving out a portion and sitting down to eat it. This helps you to pay more attention to what you are putting in your mouth and have more control over how much you eat. Using a smaller plate helps you to be more satisfied with smaller portions by making those small portions look bigger.
It’s okay to eat your favorite things, and by using some simple techniques, you can enjoy the holiday season more without losing control of your eating!∎
Karen Gray is a Certified Hypnotist, Registered Nurse, and Director of Green Mountain Hypnosis. For more information on how you can use hypnosis to live a better life, you can visit www.greenmountainhypnosis.com, contact us at karengray@greenmountainhypnosis.com, or call (802) 566-0464.