How to Stop Stress-Eating During the Holidays (Without dieting)
Let’s talk about something almost no one admits out loud during the holidays:
A lot of us aren’t eating because we’re hungry.
We’re eating because we’re overstimulated, overwhelmed, exhausted, emotional, and trying to hold it all together.
And when December hits?
Food becomes comfort.
Relief.
A pause button.
Something that feels easy when everything else feels hard.
If you’ve ever found yourself standing in the kitchen at 9:30 PM eating handfuls of whatever’s around and wondering, “Why can’t I just get it together?” — this is for you.
Here’s the most important thing to know upfront:
👉 Stress-eating is not a willpower problem.
👉 It’s a support problem.
Let’s fix the support — without dieting.
Why Stress-Eating Spikes During the Holidays
Stress-eating doesn’t show up out of nowhere.
It shows up when a few very predictable things collide.
1. Your nervous system is overloaded
December is loud — mentally and emotionally.
Deadlines, gatherings, expectations, logistics, family dynamics, travel, finances… it’s a lot.
Food becomes a way to self-soothe.
2. You’re under-eating earlier in the day
This one is sneaky.
A very common holiday pattern looks like this:
Quick or skipped breakfast
“I’ll just grab something later” lunch
Long afternoon without fuel
Evening crash → cravings → overeating
By the time dinner or nighttime hits, your body is just trying to survive.
3. You’re mentally labeling foods as “bad”
When treats feel forbidden, they become louder.
The more you tell yourself:
“I shouldn’t”
“I was bad today”
“I’ll fix this in January”
…the stronger the urge becomes.
4. You’re tired
Like, deep-in-your-bones tired.
And tired brains crave:
sugar
carbs
salt
dopamine
comfort
That’s biology — not weakness.
The Reframe: Stop Fighting Food, Start Supporting Yourself
Here’s the shift that changes everything:
Instead of asking
“How do I stop stress-eating?”
Ask
“What support am I missing right now?”
Because when your needs are met, stress-eating naturally softens.
Let’s break down what actually helps.
Step 1: Eat Regularly (Yes, Even During the Holidays)
This is the least glamorous advice — and the most powerful.
Consistent meals = fewer cravings.
Aim for:
A real breakfast
A real lunch
A real dinner
1–2 snacks if needed
Nothing fancy. Just steady fuel.
Especially include:
protein
carbohydrates
something satisfying
Eating earlier in the day is one of the fastest ways to reduce nighttime stress-eating.
Step 2: Build Comfort In — On Purpose
Trying to avoid comfort foods during the holidays is like trying to avoid snow in December.
Instead:
Choose comfort foods intentionally
Enjoy them without guilt
Pair them with nourishment
Examples:
Hot cocoa with a snack that has protein
Cookies after dinner, not instead of dinner
Mac and cheese alongside a veggie
Pie because you want it — not because you’re “out of control”
When comfort is allowed, it loses its power.
Step 3: Pause the “What’s Wrong With Me?” Loop
When you feel the urge to eat under stress, try this quick check-in:
Ask yourself:
Am I physically hungry?
Am I tired?
Am I overwhelmed?
Am I craving comfort?
Do I need a break?
There is no wrong answer.
If food still sounds good — eat.
If something else might help — try it first.
Support options:
2 minutes of deep breathing
Stepping outside
Stretching
A hot shower
A cozy show
Going to bed earlier
This isn’t about denying food.
It’s about expanding your coping toolbox.
Step 4: Eat Real, Satisfying Dinners
A big reason stress-eating happens at night?
Dinner wasn’t satisfying enough.
Balanced dinners reduce grazing later. Aim for:
Protein
Carbs
Veggies
Flavor
Examples:
Pasta with chicken and spinach
Chili with toppings
Soup + bread
Tacos
Stir-fry
Sheet-pan meals
If dinner feels like a meal — not a diet — everything gets easier.
Step 5: Ditch the Guilt Talk
The fastest way to create more stress-eating?
Shame.
If you eat something purely for comfort:
You didn’t fail
You didn’t “ruin” anything
You don’t need to compensate
Food is not a moral test.
It’s nourishment, pleasure, culture, and comfort.
Especially in December.
Stress-eating during the holidays isn’t something to fix or fight.
It’s information.
It’s your body saying:
“I need more fuel.”
“I need more rest.”
“I need more care.”
“I need things to feel easier.”
When you respond with support instead of restriction, the cycle loosens — naturally.
No dieting required.
If you want a holiday eating plan that supports your energy, emotions, and schedule — without guilt or restriction — I build exactly that inside my program.
Learn more here: www.marybos.co
