Mindful Eating for the Holidays: 5 Practical Tips to Avoid Binging
Holiday Binging
As social creatures, we humans are especially fond of connecting over a meal. The holiday season is typically associated with bonding and with a general sense of celebration. This season can be wonderful, but simultaneously, it can be a recipe for some unhealthy food-related decisions.
During such a special time of year, it can and should feel good to indulge—a little. The problems arise when we are unable to stop.
The Impact of Holiday Binging
The following incomplete list is just the tip of the iceberg. If you toss in some holiday drinking, it becomes a legitimate toxic brew.
Heartburn/Acid reflux
Sluggishness
Increased blood sugar
Sleep disturbances
General irritability
5 Practical Tips to Avoid Binging During the Holidays
It’s sad and ironic that many folks choose to let down during such a happy time. But the good news is that we have the power to reverse this annual trend.
1. Plan Ahead
Arriving with an empty stomach is an invitation to fill it. One of the most practical tips to avoid binging is to eat some healthy snacks before leaving your house. It will be a lot harder to binge when you’re already half-full with the good stuff.
2. Enlist Some Allies
Team up with others in your family or social group to offer each other support. If necessary, create an alert for each other if one is eating too much or too fast. It doesn’t have to be an overt effort but just enough to keep you on the straight and narrow.
3. Suggest a Pot Luck
If you and like-minded others each bring one course, you retain far more quality control. Having healthy options available makes it easier to practice self-control without looking rude. When everyone is reaching for seconds, you can do so with a clear conscience.
4. Organize a Fun Physical Activity
Where is it written that everyone must sit for hours at a table and then for more hours in front of the TV? Plan in advance to take a group walk or play a low-key game of touch football. Your body will thank you for the activity breaks.
5. Eat Slowly, Chew More, Listen Instead of Talk
Around a holiday table, conversations abound. Allow yourself to focus on listening as you eat as slowly as possible. This approach also means chewing a lot. By taking your time, you can eat less without drawing any attention to that choice.
Recruit Help as a Holiday Gift!
Disordered eating is a severe issue. It is a diagnosable condition that requires urgent treatment. This approach is not to say that holiday binging is the same thing. However, if you find yourself making all the excuses this time of year, it might be wise to ask for help.
The reasons why anyone overeats are countless. With the holidays invoking a wide range of emotions—both good and bad—there can be more to overeating than just asking for seconds. Working with a therapist is a proven path of discovery.
With the help of a seasoned guide, you can explore and address the underlying issues that culminate at the holiday table. If you find it virtually impossible to control such binging, it can be a self-loving choice to get some counseling.