Holiday Tips: How To Manage Stress and Overeating

Introduction

The holiday season is filled with joy — but it also brings plenty of opportunities for stress, overcommitting, and overeating. Between shopping, hosting, social events, and family gatherings, it’s easy to feel overwhelmed. One of the best ways to stay balanced during this busy time is to plan ahead and set realistic expectations. Trying to squeeze too much into a short period can leave you exhausted rather than enjoying the festivities.

Overeating is another common holiday challenge. If it happens, don’t be hard on yourself — simply return to your normal healthy habits at the next opportunity. Here are five simple strategies to help you manage stress, support digestion, and feel your best this holiday season.

Tip 1: Prioritize Protein

Keeping protein intake high throughout the day helps stabilize blood sugar, especially before big holiday meals. The order you eat your food matters, too. Filling up on fiber-rich foods first — such as fruits, vegetables, and healthy dips — can prevent overeating later.

At gatherings, try offering:

• A veggie and fruit platter

• Hummus or Greek yogurt dip

• Nuts and seeds

• A source of lean protein and healthy fats

This helps curb appetite before reaching for sugary treats or alcohol.

Tip 2: Support Your Vagus Nerve with Breathing

The vagus nerve plays a major role in calming the body and keeping you in the parasympathetic (“rest and digest”) state. A simple breathing technique can activate it:

• Inhale for 3 seconds

• Hold for 4 seconds

• Exhale slowly for 5 seconds

Research shows that a long, controlled exhale helps reduce anxiety and soothe the nervous system. This technique is especially helpful during moments of stress or panic.

Tip 3: Don’t Feel Guilty About Indulging

Food is part of holiday celebration, and enjoying it shouldn’t cause guilt. If you do overeat, focus on getting back into your routine rather than punishing yourself. Support digestion with plenty of water, light movement, and — if needed — digestive enzymes. The key is balance, not perfection.

Tip 4: Get Enough Sleep

Sleep is often overlooked during the holiday rush, but it’s critical for managing stress and preventing overeating. Aim for 7–8 hours per night. To improve sleep quality:

• Keep your bedroom cool, dark, and quiet

• Avoid screens before bed

• Limit caffeine late in the day

• Maintain a consistent sleep routine

Good sleep boosts mood, reduces cravings, and improves overall resilience.

Tip 5: Move Your Body

Exercise is one of the most effective natural stress relievers. Even a brisk 10–15 minute walk can:

• Boost endorphins

• Improve mood

• Reduce tension

• Support better sleep

• Help regulate appetite

Any movement counts — walking, stretching, dancing, or a quick home workout can make a big difference during busy days.

Conclusion

The holidays don’t have to be stressful. With a little planning, mindful eating, proper rest, and self-care, you can enjoy the season without feeling overwhelmed or overindulged. Focus on one step at a time, stay present, and protect your wellbeing — so you can make this holiday season joyful, balanced, and truly enjoyable.