Handling Halloween: Managing Sugar Cravings

Cartoon image of a stack of 3 pumpkins. The bottom one is black with a yellow face and light yellow stars. The middle one is purple with a yellow face and light yellow stars. The top one is orange with a yellow face and light yellow stars with a light blue stalk.

Halloween. For many, it’s a fun, spooky celebration filled with costumes, community and... sugar. So much sugar! Supermarket aisles overflow with sweets and chocolate weeks in advance, social events revolve around “treats,” and even your local gym might hand out mini Mars bars at the front desk. If you’re in recovery from food addiction, or even just trying to reduce your sugar intake, Halloween can feel less like a festive holiday and more like a minefield.

But here’s the truth, you’re not weak for finding this time of year difficult. Sugar cravings are real, and Halloween can activate them in some intense and unexpected ways. The good news? You can move through this season with clarity, calm, and care, and you don’t have to do it alone.

Let’s explore how.

Acknowledge the Pressure (Without Judgement)

It’s easy to feel ashamed of craving sweets when everyone else seems to be “just having fun.” But if you have a complicated history with sugar, your nervous system may be interpreting this time of year as a threat, not a party. You might feel:

  • Anxious about having sweets in the house

  • Frustrated at your own cravings

  • Tempted to overeat just to “get it over with”

  • Guilty if you do indulge

These reactions don’t mean you’re failing, they mean you’re human. Give yourself permission to feel what you feel, without piling on shame. There’s nothing wrong with you.

Make a Clear, Self-Compassionate Plan

One of the best ways to handle Halloween sugar cravings is to plan ahead, rather than waiting for willpower to kick in. And the key to planning? Be honest with yourself, not harsh. Ask:

  • What’s likely to trigger me this week?

  • What’s worked for me in past years?

  • What do I need in place to feel steady?

Your plan might include:

  • Skipping the sweet aisle completely

  • Having nourishing, satisfying meals throughout the day

  • Preparing a few sugar-free treats you can enjoy

  • Avoiding events where you don’t feel safe or supported

  • Setting boundaries with family or housemates about keeping sweets out of shared spaces

The goal isn’t to “be perfect” - it’s to create conditions where you feel less reactive and more rooted.

Have a Craving Strategy Ready

When the craving hits, and it might, you don’t need to white-knuckle your way through it. Instead, try pausing and getting curious. Ask yourself:

Cartoon skeleton with their arms and legs out

  • What am I really needing in this moment?

  • Am I physically hungry? Emotionally overwhelmed? Bored?

  • Is there another way to meet this need?

You could try:

  • Taking a walk to reset your nervous system

  • Drinking water or a herbal teal

  • Using distraction techniques (watching TV, crafts, phone call)

  • Journaling through the cravings

  • Using a visualisation or grounding tool

  • Simply riding the wave and letting it pass

Cravings feel urgent, but they’re often temporary. You’re allowed to slow things down.

Redefine What “Treat” Means

Halloween is built around the idea of treats, but what if your version of a treat had nothing to do with food? Consider:

  • A hot bath with candles and a good podcast

  • Buying yourself some flowers

  • Watching a nostalgic film with your favourite blanket

  • Doing something creative, just for fun

  • Treating yourself to an early night and extra rest

'Trick or Treat' written in bold orange font.

This is about reclaiming pleasure, not removing it. You’re still allowed to celebrate, enjoy, and feel good, just in ways that support your recovery.

Remember: It’s One Day, Not a Setback

Even if you do eat more sugar than planned, or find yourself deep in a craving spiral, it doesn’t mean you’ve undone your progress. One choice, one day, one moment of struggle does not erase all the work you’ve done. Recovery is not about perfection, it’s about learning to return to yourself, again and again, with kindness. If you wobble, gently ask:

  • What did I learn?

  • What helped, even a little?

  • What can I do next to take care of myself?

You are still in recovery. You are still healing. This is still your path.

Final Thoughts

Halloween might be sugar-themed, but it doesn’t have to steal your stability. You’re allowed to opt out. You’re allowed to set boundaries. You’re allowed to do it differently.

Whether you go all in with alternative treats, spend the night watching cosy films, or simply check in with your support group before bed, know that your recovery matters, even (especially) when the world is trying to lure you off track with orange and black packaging!

You’re allowed to choose yourself.

Need Support?

Join our community or reach out to talk with others who get it.

You don’t have to do this alone.