Holiday stress and hunger: how not to take it out on food

The end of the year brings work deadlines, bills, gifts and a packed schedule. For many people, it is also when food becomes a way to let off steam.

What happens in the body

A review by Torres and Nowson showed that stress changes the way we eat: many people start reaching for higher-calorie, sweet and fatty foods, and eating even when they are not hungry. It is not a lack of willpower; it is a common response to stress.

Hunger or stress?

Hunger builds up slowly and accepts any food. A craving caused by stress comes on suddenly, asks for something specific and passes in a few minutes if you do not feed it.

What to do in the moment

1. Stop for two minutes: take a deep breath and ask yourself what you are feeling.
2. Drink water: it gives the craving time to fade.
3. Change places: a short walk breaks the impulse.
4. If you eat, serve a plate: sit down instead of eating straight from the package.
5. Protect your sleep: sleeping too little makes stress and hunger bigger.

No guilt

One day of overeating does not ruin the month. What adds up is turning a bad day into a bad week. Log it, move on and get back to the plan at the next meal.

This content is for information only and doesn't replace advice from a doctor or dietitian.