Eating Through the Holiday Season

Eating through the holidays can be overwhelming, to say the least. It can look vastly different to everyone. Maybe you are stressed around your family or the thoughts of the holidays, that you binge eat everything. Maybe you feel like you have unrealistic expectations set on you that you reframe from eating. It can even be a case that you shut off the signals and overeat and feel terrible.

So, let’s look at that for a minute.


Unfortunately, we can not change the way others act around you for the holidays, although that would be nice. So, we need to look at things we can change and do for ourselves.

  1. Self-Care- Ensure you are doing a lot of self-care prior to the situation that you know you will be stressed in.
  2. Essential oils- We have a whole blog on how essential oils can help support you.
  3. Boundaries- Make sure you are saying No to others and Yes to you.
  4. Walk away- If you need a minute, walk away, do some deep breathing, and re-collect.

But what about Food?

Ok, let’s look at the food situation.

Binge Eating-

This is something that I am quite familiar with. I struggled with it for years. I didn’t feel worthy enough to treat myself with the respect that I would just eat, and say screw it. A lot of it was related to my triggers, at the time I didn’t know where triggers.

This is where the pre-self-care will be very important. Set yourself up before you even enter that situation. For me, after I would leave the stressful event, I would sit down and eat a bag of chocolate, or dive into those holiday treats. I would shut off all intuition and eat. Why? Because the sugar gave me instant gratification. Although it would be followed with guilt and shame.

Here are some tips to help you with Binge Eating:

  1. During your stressful times- make sure you follow the tips above.
  2. When you feel like you need to binge- Go do some self-care, affirmations, deep breathing, or even a mini-meditation
  3. Drink some Water
  4. Pre-Plan- What? So, since I knew I would binge eat, I would pre-make treats. Healthy treats of course. The treats that are full of healthy fats and loaded with nutrients. This helped with the guilt-free and also hit that spot that made me feel good.
  5. Listen to that intuition- Know that it’s ok to stop!

Over Eating-

For some people and families, it’s almost like a tradition to overeat to the point that everyone needs stretchy pants and a nap after they eat. So how does one get out of that habit?

  1. Take smaller portions- You can always take more after your plate is cleared and you let it settle for a few minutes.
  2. Eat slowly- This helps your body signal when you are starting to get full. Plus it helps with digestion
  3. Be present with your meal- Be thankful for the meal you are eating, know that it will provide you with all the nutrients that you need
  4. Listen to the signs- When you take a smaller portion and eat slowly this helps you feel those signs when you are actually full.

Limiting Your Food-

This is also a struggle for some people. Often times it’s linked with expectations, If you haven’t already check out our blog on expectations. But, you are worthy of your love and affection just as much as anyone else. To take care of yourself or anyone else for that matter you need to make sure you are fueling your body. We don’t want your body to starve.

Helpful Tips:

  1. Do those affirmations- I love myself enough to nourish my mind body and soul with this delicious food.
  2. Start small- No need to rush eating large meals.
  3. Eat if you’re hungry- Just like we need to listen to our bodies when we are full, we need to listen when we are hungry

We understand that the holidays are a stressful time of year. To top it off this year looks different for a lot of people. Plus, we have the added stress of the world.

Be sure to check out our upcoming events for our free and paid events to help deepen your connection with yourself, and to help prepare you for the holiday season. Would you like some extra support? Check out our free Facebook support group.

Note: We are not Therapists, Registered Counsellors, Psychologists, and or Medical doctors. We are survivors ourselves, who offer support groups and services that help complement traditional therapies and medications. At no time are we providing a diagnosis or making medical recommendations. It is always recommended you speak with a Health Care Professional before making any changes.

If you are in immediate danger please contact your nearest Crisis Center and or dial 911 immediately.


I am Jenna, a Registered Holistic Nutritionist and Mindfulness Meditation Coach by day, and a Meditator, DIY Queen by night. Superhero mother of 4 boys (2 of which are my dog and husband). I love a good board game and some essential oils.

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