December 18th, 2024
By: Stephanie Gallant, PhD, Clinical Psychologist
Oh the holiday season! A magical time of twinkling lights, ugly sweaters, and food. So much food. For many, it’s a time of joy and connection. But for those wrestling with binge eating, it can feel like walking a tightrope over a minefield of casseroles, cookies, sucre à la creme, and unbearable guilt.
If you’ve ever told yourself, “I just need more willpower,” I see you and I’m going to stop you right there.
Binge Eating 101
Let’s start with a critical truth: binge eating is not about willpower and self-control. It is also NOT synonymous with occasional overeating, which is a normal part of life and not a problem. Binge eating is a complex behaviour that involves consuming large amounts of food in a short period of time, often accompanied by feelings of guilt, shame, and loss of control (1). It is not tied to body size or weight—people of all shapes and sizes can experience it. Binge eating often stems from a mix of genetic, neurobiological, psychological and environmental factors. It’s not about a lack of willpower; it’s about unmet needs, both physiological and emotional.
Diet culture loves the holidays more than Mariah Carey loves Christmas. It loves to whisper in your ear: “Save those calories for the feast!” But restricting food intake can trigger primal survival mechanisms, increasing hunger hormones like ghrelin and driving an intense desire to eat (2). This isn’t a lack of willpower—it’s biology trying to keep you alive.
For some, binge eating can be a way to cope with stress, anxiety, or even boredom. Unfortunately, while food might provide temporary relief, it often leads to guilt, perpetuating the cycle. Having difficulty identifying and managing emotions is a common factor in binge eating (3).
The holidays can be a sensory overload of aromas, memories, and inappropriate comments about eating habits and body weight and shape. The sheer abundance of food and pressure to “save space for the feast” and to “try everything” can overwhelm even the most mindful eater.
Here are a few tips and suggestions for navigating holiday binge triggers.
Make Intuitive Eating Your Holiday Ally
Intuitive eating, a philosophy developed by dietitians Evelyn Tribole and Elyse Resch (4), is all about ditching diet culture and reconnecting with your body’s natural hunger and fullness cues. Here is some of its wisdom that might be useful during this holiday season.
Holiday eating is often framed as an “all-or-nothing” event: either you indulge now and “detox” later, or you restrict yourself before to “make space for the feast.” This mindset sets you up for the restriction-binge cycle. Unlike what the world seems to be telling you, the most helpful thing you can do is to stick to your routine. Whether it’s a day of festivities or one of staying warm on your couch in your pajamas: Eat your meals. Eat your snacks.
Intuitive eating emphasizes feeding yourself adequately and regularly. Research shows that consistent eating patterns help regulate appetite and reduce the likelihood of binges (5).
The more you label foods as “bad” or “off-limits,” the more tempting they become. Allowing yourself to eat what you enjoy reduces the allure of “off-limit” foods and can prevent the urge to binge. A slice of “bûche de Noël” is just a slice of “bûche de Noël”—not a moral failing.
Check in with your body. Before diving into the buffet or your fridge packed to the brim with yummy left-overs, ask yourself: Am I actually hungry? If yes, what sounds satisfying? If not, what need might I be trying to fill—stress relief, comfort, distraction?
Borrow some wisdom from Dialectical Behaviour Therapy (DBT)
DBT, developed by Marsha Linehan and adapted for binge eating by Safer, Telch, and Chen (6), focuses on managing emotions and urges effectively. Let’s explore some DBT tools you can apply this holiday season.
Mindfulness is at the heart of DBT. It encourages staying present, which can help you avoid autopilot eating. Practice noticing the colors, smells, and textures of your food. Chew slowly and savor each bite. Take a pause mid-meal. Check in with yourself: Am I still enjoying this? Am I full? If the answer is yes, keep going. If not, it’s OK to stop—even if Aunt Susan insists you try her butter tarts.
Opposite action is the idea of doing the opposite of what certain emotions might be urging you to do. Santa baby will likely not “slip a sable under the tree”, but it may very well slip in some stress, loneliness, and overwhelm—prime triggers for bingeing. Opposite action helps you respond to these emotions in more effective ways. Feeling the urge to eat out of boredom? Try a non-food activity that meets that same need instead. Craving comfort? Try wrapping yourself in a cozy blanket and watch a favourite movie. Feeling stressed? Take a walk, practice deep breathing, or listen to your favourite playlist.
While spontaneity has its charm, the holidays are not the time to wing it if binge eating is a concern. Coping ahead involves planning for challenging situations before they arise. To manage binge eating during the holidays, identify triggers and plan strategies to cope with them. By visualizing potential scenarios, preparing responses, and mentally running through the actions during a time of calm, coping ahead reduces impulsive behaviour making it easier to navigate stressful holiday situations without resorting to binge eating.
Some examples might include:
Give Yourself The Gift of Compassion.
A little kindness toward yourself goes a long way. Studies show that self-compassion reduces the likelihood of binge eating and helps foster a healthier relationship with food (7).
Instead of berating yourself for overeating, try saying:
“It’s OK. One meal doesn’t define me.”
“The holidays are stressful, and I’m doing the best I can.”
Remember: binge eating thrives on shame, so interrupting this cycle with kindness can help you regain some balance. For a deeper dive into self-compassion, have a look at my colleague Lisa’s two-part blog post on the topic:
Final Thoughts: Celebrate Progress, Not Perfection
The holidays are about connection, joy, and (yes) delicious food. Managing binge eating during this time isn’t about being perfect; it’s about finding balance and showing yourself grace. The holidays are messy, delicious, and imperfect—just like us.
