The holiday season is a magical time filled with joy, connection, and… stress eating! Between gift shopping, social events and that never-ending mountain of year-end work deadlines, it’s no wonder that stress levels skyrocket during these “festive” months. If you’ve ever found yourself reaching for cookies, candy, or just about anything in your line of sight during the holidays, you’re in good company. And there’s real science behind why we can all fall into this deliciously comforting trap.

So, why exactly do we stress eat? When you’re stressed, your body triggers the survival fight-or-flight response. Without getting too far into the science, stress hormones, like cortisol, increase and signal your brain that energy is needed. Historically, this made sense. Our ancestors needed quick energy to escape danger. But today, the “danger” might be an overflowing inbox or a tense family dinner.  And while cortisol is essential for getting us out of danger, when it sticks around longer than necessary, it can build up and make us crave calorie-dense foods like sweets and carbs. So, it’s not just a lack of self-control—it’s biology doing its thing.

And there’s more!  Your gut and brain are actually connected.  They talk to each other constantly through the gut-brain axis.  This means that when you’re stressed, it doesn’t just mess with your mood—it also messes with your gut. A stressed gut actually produces fewer feel-good neurotransmitters like serotonin. So not only is your body signaling you to eat for energy, but your brain is also actively looking for something that will make it feel better. Enter sugar and fat which deliver a quick hit of dopamine.  This makes us feel good in the moment, but then comes the inevitable crash.  This leaves us in a cycle of cravings (and often beating yourself up!)

Now that we understand this powerful physiological cycle, what can we do?  While it’s impossible to eliminate stress entirely, you can change how your body and brain respond to it.  With a little help from science (and a bit of humor), we can make stress eating less of a go-to survival tactic.  Here are five science-backed strategies to test:

1. Pause. Before reaching for food, take a deep breath and ask yourself: Am I hungry, or am I trying to soothe stress? Simply identifying the trigger can help you choose a more helpful coping mechanism.
2. Prioritize Sleep. Poor sleep increases cortisol and disrupts hunger-regulating hormones like ghrelin and leptin, making you more prone to cravings. Give yourself a leg up with a good night’s sleep.
3. Move! Exercise is one of the most effective ways to reduce cortisol and improve mood. Even a quick walk makes a huge difference.
4. Practice Quick Stress Coping Techniques.  Evidence-based practices like mindfulness, deep breathing, yoga and even singing or laughter can help regulate your stress response.
5. Keep Healthy Food Options Handy. When stress hits, have nourishing snacks like nuts, fruit, or cut veggies available as a first line of defense.

Stress eating doesn’t mean you’re failing; it means you’re human! This holiday season, focus on progress – not perfection. One indulgent moment doesn’t define you or your health.

If you’re ready to dive deeper into how stress, hormones, and nutrition intersect, I’d love to chat.  As a wellness coach, I take an evidence-based, practical approach to building healthier habits, especially during high-pressure times like the holidays. The holidays should be about joy—not stress or guilt.

Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]

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