Bellevue Christian Counseling Logo

  • ServicesRead about the expertise available
    • Individual ServicesAddress your personal concerns confidentially
      • ADHD
      • Abandonment Issues and Neglect
      • Aging and Geriatric Issues
      • Anger Management
      • Anxiety
      • Autism Spectrum Disorder
      • Bipolar Disorder
      • Chemical Dependency
      • Counseling for Children
      • Counseling for Teens
      • Codependency
      • Depression
      • Eating Disorders
      • EMDR
      • Grief and loss Counseling
      • Individual Counseling
      • Infidelity and Affairs
      • Lifespan Integration Therapy
      • Men’s Issues
      • OCD
      • Personal Development
      • Psychological Testing
      • PTSD
      • Relationship Issues
      • Sex And Porn Addiction
      • Sexual Abuse
      • Spiritual Development
      • Trauma
      • Weight Loss
      • Women’s Issues
    • Christian Couples CounselingWork through challenges together
      • Couples Counseling
      • Premarital Counseling
      • Marriage Counseling
    • Family CounselingEstablish the peaceful home you desire
      • Christian Counseling for Children
        and Teens
      • Family Counseling
    • Group CounselingBenefit from the support of others
      • Men’s Sexual Addiction Recovery
        Group
      • All Counseling Groups
    • Online Counseling
    • Anxiety
    • Depression
    • Marriage Counseling
    • Sex And Porn Addiction
  • LocationsChoose from our variety of office locations
    • Bellevue Office FrontBellevue
    • Bothell Office Front EntranceBothell
    • Edmonds Christian CounselingEdmonds
    • Everett Office Front EntranceEverett
    • Federal Way Office FrontFederal Way
    • Hansville
    • Kent 2Kent
    • Kirkland Christian CounselingKirkland
    • LaceyLacey
    • Mill Creek Office Waiting RoomMill Creek
    • Monroe
    • Oak Harbor Office OutsideOak Harbor
    • Poulsbo
    • Puyallup Christian CounselingPuyallup
    • Redmond OfficeRedmond
    • Seattle Downtown OfficeSeattle Downtown
    • Seattle Greenlake 2Seattle Greenlake
    • Silverdale Office FrontSilverdale
    • Tacoma Office FrontTacoma
    • Spokane ValleySpokane Valley
    • Vancouver
    •  1Online Counseling
  • CounselorsFind the best counselor for your needs
  • CareersBecome an affiliated Christian counselor
  • (425) 939-6856Please give us a call, we are here to help
header-image

Keeping Promises to Yourself: Stress Eating Over the Holidays

Bellevue Christian Counseling
https://bellevuechristiancounseling.com/wp-content/uploads/2024/01/keeping-promises-to-yourself-stress-eating-over-the-holidays-2.jpg 1920 1287
https://bellevuechristiancounseling.com/wp-content/uploads/2015/01/bellevue.jpg
https://bellevuechristiancounseling.com/wp-content/uploads/2016/05/cropped-cropped-seattle-logo.png
330 112th Ave NE, Suite 302
BELLEVUE, WA 98004
United States
330 112th Ave NE, Suite 302
BELLEVUE, WA 98004
United States
Photo of Jane Zerabruk

Jane Zerabruk

Jan
2024
24

Keeping Promises to Yourself: Stress Eating Over the Holidays

Jane Zerabruk

AnxietyEating DisordersIndividual Counseling

The holidays are such a joyous occasion. For a day or two, you can feel the magic of Christmas as you honor Jesus’ birth with traditions. You spend time with your family, watch your favorite movies, and recreate family dinners.

Keeping Promises to Yourself: Stress Eating Over the Holidays 3However, the holidays can feel like a trap for someone who struggles with stress eating. The weeks leading up to Christmas may have been spent with worry about making ends meet, gift-giving, menus, extracurricular events, working overtime, and keeping the family healthy.

Maybe you shrug on Halloween night when the candy comes out and decide that you will not think about eating healthy or losing weight until after the New Year. Who could blame you? Turning down traditional fare is hard, especially when you feel like pulling your hair out as you listen to Jingle Bells for the hundredth time at the grocery store.

Like us if you are enjoying this content.

But what if you shifted your mindset? What if, instead of giving in to the temptation, you made a promise to yourself? Would you break it?

Keep your promise to yourself

If you are married, you probably remember taking vows on your wedding day. You vowed to love and honor your spouse. You made this promise in front of witnesses and God. How likely is it that you will break that promise every time you see someone better?

It is a harsh question, but how many times do we do that to ourselves? How often do we worry about developing heart disease, Type II diabetes, and obesity and vow to eat healthily? How often do we turn around and break that vow as soon as the slightest hunger pang hits or our capacity for stress reaches an all-time high?

The Bible says that you are worth more than the sparrows. God knew you before you were formed in your mother’s womb. Shouldn’t someone so precious in God’s eyes be honored?

So don’t be afraid; you are worth more than many sparrows. – Matthew 10:31, NIV

Keeping Promises to Yourself: Stress Eating Over the HolidaysInstead of stress eating this year, promise that you will enjoy the companionship at the table. Promise that you will treat yourself with one or two planned favorites in small portions but that you will not stress eat or binge eat.

Consider making a Plan B. If you feel the overwhelming urge to stress eat, distract yourself: call a friend or pull a family member over for a catch-up session. If you need to walk out of the room or stand on the porch for a few minutes, try that. It is time you start keeping your promises.

Holiday tips to avoid stress eating

Winning the fight against stress eating takes planning and preparation. You know the holidays are coming, so now is the time to make a list of healthy meals and pull out your good dainty china. Try a few holiday tips below to increase your chances of upholding your promise.

Note: You can make minor tweaks to your routine and make more significant lifestyle changes, but if your thoughts and emotions are out-of-control, the urge to engage in stress eating may win out. If you struggle with stress eating, especially during the holidays, seek professional help. A counselor may teach you a method that sparks a breakthrough for you.

Eat something before the holiday dinner

Before heading to your family’s holiday dinner, fix yourself a light meal or snack. Include a protein with a healthy fat. For example, a small serving of Greek yogurt topped with sliced strawberries and cashew pieces.

This combination will satiate you so that you will be less ravenous at dinner. Your actions can become uncontrollable when you allow yourself to get too hungry. Take the edge off your hunger before you leave.

Serve yourself like royalty

The holidays are a great time to bring out all the fancy dishes. If you have dinnerware passed down through the generations in your family, pay close attention to its size. In many instances, the dinner plates were the size of our current salad plates.

Serve your food on one of these smaller, prettier plates. Treat yourself like a guest at the table. We tend to eat more when we eat out of a box, bag, or carton. By using a smaller plate, you are eating a smaller portion.

Keeping Promises to Yourself: Stress Eating Over the Holidays 2Slow down

When you are too hungry, you eat quickly to satisfy the growling coming from your stomach. Yet, it takes at least 20 minutes for the stomach to signal to the brain that it is nearing fullness. By slowing down while you eat, you give your body the chance to appreciate the food.

Drink water between a few bites to make yourself slow down during the meal. Chew slowly and eat one bite at a time. This is not a race. If you are a fast eater, you might be surprised at how soon your stomach signals that it is full. Enjoy other people during dinner instead of only appreciating the food.

Make a list of meals and snacks before shopping

List the meals and snacks you plan to eat, not including during special holiday dinners. After creating the menu, list the ingredients you need from the store. By planning what you will eat and having the ingredients on hand to prepare, you are less likely to reach for unhealthy foods, even when stressed.

If you think about the foods that you consume while stress eating, it is probably simple carbohydrates, salty foods, or sweet foods. Those quick carbs like donuts and pretzels give us a hit of sugar when we think we need it. By not having those types of foods on hand, we cannot eat them.

Drink your water

If you become dehydrated, you are more likely to overeat as your body searches for hydration. The holidays are a great time to purchase a large refillable water bottle to carry with you. Try to drink at least 8 to 10 cups of water daily.

You may need more water if you are active or live in a humid climate. Dry heat can dehydrate you too. Be aware of how much better you feel after drinking enough water. Hydration leads to clearer thinking, decreased appetite, and more balanced skin.

Pack your food if you are going to be gone for a few hours

Stress eating can catch you off guard, and you are more susceptible when hungry. To keep from getting too hungry, eat small portions every three to four hours. This timing gives your stomach time to digest the last meal or snack and prepare for more food.

If you will be gone for a few hours, pack a snack to get you through. Use the same concept of lean protein and healthy fat, but be sure to toss in some fruits or vegetables. A small cooler bag or plastic container should work.

Pause and check your hunger levels

Keeping Promises to Yourself: Stress Eating Over the Holidays 1Anytime you feel the urge to eat while stressed, take a moment to pause and address your hunger level. Have you gone too long without eating and are now starving? Are you not hungry at all, only bored, angry, overwhelmed, or tired? Is the urge to eat coming from an empty stomach or is your brain creating a strong desire for comfort?

These questions force you to confront what is happening. It may be that you are tired or overwhelmed and you want the cookies in the pantry for a quick pick-me-up. Or perhaps, you worked all weekend and now that you are home, you want to dig into the ice cream as a reward. These behaviors fall outside of hunger.

Do you need extra support?

Stress eating and disordered eating can be compulsive behaviors and typically originate from a thought. Once you learn how to identify the negative thought, you have a better chance of changing the compulsive behavior. Contact our counseling center today to set up an appointment with a counselor. We can help you override those thoughts and urges and finally keep your promises to yourself.

Photos:
“Rolling Dough”, Courtesy of Kari Shea, Unsplash.com, CC0 License; “Hot Chocolate”, Courtesy of Katie Azi, Unsplash.com, CC0 License; “Sweets”, Courtesy of Ross Sneddon, Unsplash.com, CC0 License; “Gingerbread”, Courtesy of Ksenia Yakovleva, Unsplash.com, CC0 License

DISCLAIMER: THIS ARTICLE DOES NOT PROVIDE MEDICAL ADVICE

The information, including but not limited to, text, graphics, images and other material contained on this article are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Please contact one of our counselors for further information.

  • Share on Facebook
  • Tweet it
  • ↑ Back to top
Photo of Jane Zerabruk
Schedule with Jane
  • Appointment Info

  • Your Info

  • This field is for validation purposes and should be left unchanged.

Jane Zerabruk

Licensed Independent Clinical Social Worker Associate
(425) 329-4464 janez@seattlechristiancounseling.com

As your counselor, I will share professional and personal therapeutic strategies that will help you live a more balanced, connected, and joy-filled life in Christ. I offer counseling for children, teens, adult individuals, and families. Whether you’re dealing with anxiety, depression, grief and loss, relationship issues, concerns related to aging, or other challenges, it would be my pleasure to support you as you walk the path toward growth and healing. With God’s help through Christian counseling, it is possible to experience restoration. Read more articles by Jane »

Other articles that might interest you...

8 Ways to Combat Stress Eating 2
Photo of Madison Fergerstrom

Madison Fergerstrom

8 Ways to Combat Stress Eating

When life gets busy or difficult, and your stress levels are on the rise, is your first reaction to head...

continue reading »
Common Signs of Stress Eating and What to Do About It 2
Photo of Maureen Zach

Maureen Zach

Common Signs of Stress Eating and What ...

If you are stuck in a cycle of stress eating, what can you do to stop it? In this article,...

continue reading »
Could Your Eating Habits Be the Start of an Eating Disorder? 1
Photo of Madison Fergerstrom

Madison Fergerstrom

Could Your Eating Habits Be the Start ...

Does the following scenario sound familiar? If so, you may have signs of an eating disorder: You’re finally home after...

continue reading »

About Jane

Photo of Jane Zerabruk

Jane Zerabruk, MSW, LICSWA

Licensed Independent Clinical Social Worker Associate

As your counselor, I will share professional and personal therapeutic strategies that will help you live a more balanced, connected, and joy-filled life in Christ. I offer counseling for children, teens, adult individuals, and families. Whether you’re dealing with anxiety, depression, grief and loss, relationship issues, concerns related to aging, or other challenges, it would be my pleasure to support you as you walk the path toward growth and healing. With God’s help through Christian counseling, it is possible to experience restoration. View Jane's Profile

Recent articles by Jane

  • Jul 25 · Finding Help for ADHD Symptoms
  • Jan 24 · Keeping Promises to Yourself: Stress Eating Over the Holidays
  • Sep 1 · Practical Steps for Adult Children Whose Parents Are Aging
See all articles by Jane »

Related Services

  • Anxiety
  • Eating Disorders
  • Individual Counseling

Jane's Office Locations

  • Photo of the Mill Creek office

    Mill Creek

    Washington

    General Office Number

    (425) 329-4464
    16000 Bothell Everett Highway, Suite 200 Mill Creek, WA 98012

    View Office Details
  • Photo of the Seattle Greenlake office

    Seattle Greenlake

    Washington

    General Office Number

    (206) 388-3929
    6827 Oswego Place Northeast, suite b Seattle, WA 98115

    View Office Details
  • Photo of the Online (WA only) office

    Online (WA only)

    General Office Number

    (206) 388-3929
    ,  

    View Office Details
Bellevue Christian Counseling Logo
Bellevue Christian Counseling
Professional help with faith-based values
We are an association of professional, independently licensed Christian counselors experienced in helping people of all ages find healing for a wide variety of issues.
© 2025 Bellevue Christian Counseling. All rights reserved.
330 112th Ave NE,, Bellevue, WA 98004. Tel (425) 939-6856.
Facebook Twitter Online Counseling About Us Privacy Policy Terms of Use Feel free to contact us!
We are open for business. In person and online counseling are available now.