Editor’s note: Holly Bertone, a certified holistic health coach based in Chambersburg, is offering readers an eight-part series with tips on avoiding holiday overeating. After the series, she’ll offer a weekly set of health pointers.
The holidays are a time for celebration, but they can also be a minefield for emotional eating. Maybe you’ve found yourself reaching for a treat, not out of hunger, but because you’re stressed, overwhelmed or simply looking for comfort. Sound familiar? Emotional eating is a common struggle, especially when festive foods seem to tempt us at every turn. The good news is that recognizing the triggers behind this behavior is the first step to breaking free and regaining control.
What is emotional eating?
Emotional eating happens when we use food to cope with feelings rather than hunger. It’s often tied to stress, boredom or even celebration. The problem is, this behavior can lead to overindulgence, guilt and frustration—especially when it sabotages health or weight loss goals.
This behavior can be described as part of the “Comfort Craving Cycle.” Here’s how it works: We experience stress or emotional discomfort, seek out food to soothe our feelings, feel better momentarily and then often feel guilt or regret afterward. This cycle can repeat itself endlessly if left unaddressed.
Why emotional eating happens
Our brains are hardwired to keep us safe and balanced, always seeking what scientists call homeostasis. This is a state of calm and stability, much like the feeling of curling up with a cozy blanket on a cold evening. When life throws challenges our way, the brain looks for quick solutions to return to that state of comfort—and often, food becomes the answer.
Research supports this connection. A study from UCLA found that simply labeling emotions can reduce activity in the brain’s emotional centers, helping to decrease the intensity of those feelings. This means that when we recognize what we’re feeling—whether it’s stress, sadness or frustration—we’re better equipped to manage it without automatically turning to food. Source: UCLA Research on Emotional Regulation
Real-life example of the cycle
Picture this: It’s been a long day, and you’re exhausted. There’s a plate of cookies on the counter, and you grab one without much thought. After all, you’ve earned it, right? But one cookie turns into two, then three, and before you know it, the plate is empty. The initial comfort is quickly replaced by guilt, and you wonder why this keeps happening.
This pattern becomes even more common during the holiday season when treats are everywhere, and stress levels tend to rise. The key to breaking the cycle is to identify the triggers—those emotions or situations that set off the urge to eat—and respond differently.
How to break the cycle
The first step to overcoming emotional eating is awareness. Start paying attention to what’s happening when you reach for food. Are you truly hungry, or are you responding to an emotion? Keep a journal to note your feelings and what might have triggered them.
When you identify a trigger, label it. For example, if you’re feeling stressed, acknowledge it: “I’m stressed because I had a tough day at work.” By naming the emotion, you create a moment of pause, giving yourself the chance to choose a different response.
Another effective strategy is to find alternatives to food for comfort. This might include taking a short walk, practicing deep breathing or calling a friend to talk through what’s on your mind. These small shifts can make a big difference over time.
The science of small shifts
Developing new habits takes time, but the impact can be transformative. Recognizing and labeling emotions not only helps break the cycle of emotional eating but also promotes long-term emotional resilience. With practice, you can gain control over your responses and build healthier habits.
Moving forward
Imagine what it would feel like to approach a plate of cookies and pause—not out of willpower, but because you’re genuinely choosing what’s best for you. The first step is identifying your triggers and becoming more mindful of how emotions influence your behavior.
Breaking free from emotional eating is a journey that starts with awareness. By understanding your triggers and finding healthier ways to cope, you can take control and create a more balanced relationship with food—one choice at a time.
