Managing Stress During the Holidays

The holiday season can be a particularly stressful time when it comes to food. Compared to more “normal” periods of the year, there is often a greater quantity and variety of food available, which for some people can become a source of anxiety.

How can we best manage some of the situations that may arise?

1) Avoid falling into the “all or nothing” trap.
Don’t eat everything in sight thinking “I’ll start my diet in January anyway,” but also don’t deprive yourself completely by thinking “I won’t eat anything so I don’t gain weight.” The right approach lies in the middle — eating mindfully and consciously.


2) Take your time; there’s no rush.
You don’t have to eat just because there’s a lot of food on the table. Instead, listen to your body and choose consciously what, when, and how much to eat, breaking free from automatic behaviors that can lead to uncontrolled eating.


3) Take breaks and alternate your focus.
Balance the moments you dedicate to food with moments of breathing, conversation, and social interaction. Food isn’t going anywhere — notice how easily your attention can shift.


4) Eat what you truly want and what really satisfies you.
Otherwise, you’ll constantly feel like you haven’t had enough.


5) Savor your food and enjoy every bite.
During pauses, check in with your hunger levels and ask yourself whether you genuinely need more food or if you’re already satisfied.


6) Let go of perfectionism.
There is no standard or perfect behavior for managing the holidays. What matters are your own tastes, emotions, and thoughts.


Remember: during the holidays, food is just one part of the experience.

The key word is relax.

Enjoy time for yourself, your hobbies, your loved ones, and your friends.



Giulia Zanchi
Clinical Psychologist and Psychotherapist in Training