The holiday season is a time for celebration, connection, and indulgence. But for many of us, it’s also a time when food—along with its emotional and psychological ties—can get the best of us. After the last cookie crumb has been eaten, the last bite of pie savored, it’s not uncommon to feel a sense of regret, guilt, or shame. If binge eating has crept into your holiday festivities, you’re not alone, and it’s important to remember that this moment doesn’t define you.
1. Acknowledge the Experience, Without Judgment
The first step to bouncing back is to acknowledge what happened. It can be easy to slip into a cycle of self-criticism after overeating or binge eating, but that only deepens the negative feelings and makes it harder to move forward. Instead, try to approach the situation with self-compassion.
Take a deep breath and recognize that holidays often come with emotional triggers—stress, family dynamics, or even the pressure to “enjoy everything” in a short amount of time. Sometimes, we use food as a way to cope, celebrate, or numb our feelings. It’s important to give yourself permission to be human and acknowledge that this is a part of the process, not a moral failing.
2. Focus on Hydration and Gentle Nourishment
After a binge, your body might feel sluggish or bloated, which can be uncomfortable. The instinct might be to restrict food in order to “make up” for the overeating, but that can lead to further deprivation and a cycle of binge-and-restrict behavior.
Instead, focus on hydrating your body first. Drinking water, herbal teas, or infused water with lemon, cucumber, or mint can help restore balance and ease any bloating or discomfort.
When you’re ready to eat again, prioritize gentle, nourishing foods like fruits, vegetables, whole grains, and lean proteins. These foods will help restore your energy and give your body the nutrients it needs to feel balanced. Avoid extreme detoxes or restrictive diets, as these can create feelings of deprivation and may worsen any negative emotions you’re already experiencing. In the past I used to do this and think it would “even out” or “shock my system” but this just left me hungry and frustrated because I was creating a cycle of reward and punishment. Just like when you overly punish a child, it makes them want to indulge in the ‘bad’ behavior even more. So I had to change the way I viewed my actions and the food I was eating.
3. Get Moving in a Way That Feels Good
While it’s easy to fall into the trap of punishing yourself with intense workouts after overeating, the goal should be to focus on gentle movement that supports your overall well-being.
Going for a walk, dance to some music or try some light stretching which can help release any tension in your body and ease the physical discomfort that might have come with overeating. Exercise releases endorphins, which can improve your mood and help alleviate any feelings of guilt or shame.
Remember: movement is about feeling good in your body, not about “burning off” food. The idea is to find balance, not to punish yourself.
4. Reconnect With Your Why
Sometimes, a binge can be a sign that we’ve lost touch with our deeper motivations for eating mindfully. It’s important to reconnect with your “why” to help regain perspective and get back on track.
What are your goals when it comes to eating and living a healthy lifestyle? What makes you feel empowered and energized? Revisit your personal values—whether it’s feeling strong, taking care of your body, or showing yourself love and kindness. Use these guiding principles to help steer you toward balance.
Consider journaling your thoughts or talking to a friend or therapist about what led up to the binge. Was it stress, boredom, or something else? Understanding the underlying emotions or triggers can help you create a healthier relationship with food going forward.
5. Let Go of Perfectionism
The pressure to be “perfect” is one of the biggest reasons many people fall into cycles of binge eating and dieting. Remember that health is a journey, and there will be ups and downs along the way. If you’ve overindulged during the holidays, it’s important to approach the situation with a mindset of flexibility, not rigidity. I am very guilty of suffering from an ‘all or nothing’ cognitive distortion. If this is something you struggle with or other distorted thinking patterns check out this handout from therapistaid.com that explains more about it here.
Instead of setting impossible expectations for yourself, aim for small, sustainable steps that bring you closer to your goals. This might mean choosing a balanced meal instead of skipping meals, prioritizing self-care routines, or learning to enjoy food without guilt. Progress not perfection!
6. Practice Mindful Eating Moving Forward
Mindful eating is an incredibly useful tool to help break the cycle of overeating and emotional eating. It encourages you to eat slowly, paying attention to your hunger cues and how your body feels while eating. It also keeps you in the present moment and grateful for every bite that nourishes your body.
Incorporate more mindful eating practices by:
- Sitting down at a table to eat without distractions (like TV or phones).
- Chewing each bite thoroughly and savoring the flavors.
- Checking in with yourself mid-meal to see if you’re still hungry or if you’re starting to feel full.
Mindful eating is simply about being more present with your food and body. It also helps you build a positive relationship with food that isn’t based on guilt, shame, or deprivation.
7. Seek Support When Needed
If you find that binge eating is a recurring issue or that your emotional struggles with food feel overwhelming, it may be time to seek professional support. Working with a therapist, registered dietitian, or support group can help you unpack the emotional and psychological factors that contribute to binge eating. In the past I have even utilized healthy eating support groups on Facebook for added mutual support and encouragement. Remember you are not alone!
A mental health professional can help you explore the underlying causes of binge eating, develop healthier coping mechanisms, and work through any deeper emotional issues that may be at play.
8. Forgive Yourself and Keep Moving Forward
Above all, be kind to yourself. Recovery and healing are not linear, and it’s normal to experience setbacks. What matters most is that you continue to move forward with self-compassion and patience.
If you overeat, forgive yourself and let go of the guilt. One slip-up or binge doesn’t erase your progress or change your worth. Tomorrow is always a new day, and it’s another opportunity to nurture your mind, body, and spirit with kindness. Here is a meditation that has helped me re-set my mindset and forgive myself for overeating.
You Are Not Alone, and You Are Enough
Binge eating during the holidays can feel like a set back, but it doesn’t define your worth or your ability to live a healthy life. The key is to approach yourself with compassion, forgive yourself, and take gradual steps toward physical and emotional healing. By nourishing your body with hydration and balanced meals, moving gently, reconnecting with your goals, and embracing mindfulness, you can bounce back stronger and more resilient than before.
Remember: it’s okay to indulge sometimes, but it’s also okay to take your time and show yourself love and care as you move through this experience. You’ve got this!
~Stay Well
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