Seasonal Triggers: Managing Food Addiction During Holidays

For many, the holiday season is a time of joy, family gatherings, and festive traditions. However, for those struggling with food addiction, it can also be a period of heightened stress, temptation, and relapse. From holiday feasts to an abundance of sweets at every event, the season brings countless triggers that can make recovery feel particularly challenging. But with the right strategies, it is possible to navigate the holidays while maintaining a healthy relationship with food.


In this blog post, we will explore common holiday triggers for food addiction and share practical tips to help you manage them while still enjoying the season.

Understanding Holiday Triggers

Holidays can be particularly challenging for several reasons. Food is often central to celebrations, and traditional dishes, sweet treats, and elaborate feasts are served in abundance. Emotional triggers, like loneliness, stress, or a desire for comfort, can also be heightened. Here are some of the most common triggers that appear during the holiday season:Holidays can be particularly challenging for several reasons. Food is often central to celebrations, and traditional dishes, sweet treats, and elaborate feasts are served in abundance. Emotional triggers, like loneliness, stress, or a desire for comfort, can also be heightened.


Here are some of the most common triggers that appear during the holiday season:

1. Abundance of Food Everywhere

During the holidays, food is more accessible than ever. Workplaces, social gatherings, and family events are typically filled with cookies, cakes, and calorie-dense dishes that are difficult to avoid. The sheer volume of food can make it challenging to resist cravings, especially when there’s social pressure to indulge.

Cartoon image of a flat lay image of food in a circle. There is cookies, biscuits, pretzels, pie, chicken, ham, Christmas cake.

2. Emotional and Family Related Stress

Holiday gatherings often mean spending time with family, which can be a mixed blessing. For some, these reunions can be emotionally charged, bringing up unresolved issues, stress, or even trauma. To cope with these feelings, it’s not uncommon for people to turn to food for comfort.

Cartoon image of a person looking angry holding a ladle, wearing an apron. They have fire coming off their hair. Around them are 4 people trying to calm them down.

3. Disruption in Routine

Holidays disrupt routines, from workout schedules to regular meal times. People may travel, take time off work, or stay up later than usual, which can all impact healthy habits. These disruptions make it easier to fall into old, addictive eating patterns.

Cartoon image of a clock showing 4o'clock. Around it is two arrows.

4. Pressure to Indulge in “Once-a-Year” Treats

Holiday foods are often labelled as “special” or “once-a-year” treats, like mulled wine, holiday cookies, or seasonal favourites. This mindset can create an “all or nothing” mentality, encouraging people to overeat or indulge in foods they might typically avoid.

Cartoon image of a person looking stressed, they have their arms held up above them with a load of squiggly balls on them to show a heavy stress.

5. Social Pressure to Participate

From family dinners to office parties, holiday gatherings can sometimes come with an expectation to eat, drink, and be merry. For someone with food addiction, these expectations can create anxiety and make it harder to stick to recovery goals.

Cartoon image of a person looking stressed with their hands up to their heads. Around them are different arms pointing at them and speech bubbles.

Strategies for Managing Food Addiction During the Holidays

The holiday season doesn’t have to be overwhelming for those managing food addiction. With thoughtful planning and self-care, you can navigate these challenging situations. Here are some strategies to help you stay grounded and avoid relapse:

  • Set Boundaries with Yourself and Others
    Setting boundaries can make a world of difference. Let family and friends know about your dietary needs or your commitment to recovery. It is okay to politely decline food or explain that you’re focusing on health goals. Boundaries can help you avoid uncomfortable situations and reduce the pressure to eat.
    Example - If a family member insists you “just try” a particular dish, you might say, “Thank you! It looks delicious, but I’m trying to be mindful of what I eat right now.”
  • Practice Mindful Eating
    Mindful eating helps you reconnect with your body’s hunger and fullness cues, making it easier to avoid overeating. Slow down, chew your food thoroughly, and savour every bite. This practice can help prevent binge eating by giving you a moment to assess whether you’re truly hungry or if you’re eating out of habit or emotion.
    Tip - Before reaching for a place, take a few deep breaths to centre yourself. Ask, “Am I hungry, or is this food just in front of me?”
  • Identify and Prepare for Triggering Situations
    Think about which holiday scenarios may trigger your food addiction. Is it large family gatherings? Certain foods? Once you identify your triggers, create a plan to manage them. For example, if you know that a particular dessert table is hard to resist, consider setting a limit ahead of time or focusing on healthier options.
    Planning Tip - If you’re attending a party, bring a healthy dish that you feel good about eating. This way, you’ll have at least one option that aligns with your recovery goals.
  • Focus on Non-Food Activities
    Make the holidays about more than just food. Seek out activities that centre on connection, joy, or relaxation. Consider suggesting a family walk, a game night, or a holiday movie marathon. Shifting the focus away from food can make gatherings feel less overwhelming and help you build memories that don’t revolve around eating.
  • Keep a Food and Emotion Journal
    Tracking your eating habits along with your emotions can help you stay aware of any patterns that may arise during the holidays. If you notice yourself reaching for food whenever a certain emotion, like loneliness or stress, arises, write it down. This awareness can help you identify emotional triggers and find healthier ways to cope.
    Example Entry - “Felt anxious during family dinner and wanted to eat dessert for comfort. Took a short walk instead and felt better.”
  • Stay Consistent with Physical Activity
    Regular physical activity can reduce stress, boost mood, and help you feel more in control of your body. Whether it’s a walk, a yoga session, or some stretching, movement can serve as an effective tool for managing cravings and emotions. If your normal workout routine is disrupted by travel or holiday plans, try to adapt by finding other ways to stay active.
    Tip - Consider setting aside time each day, even if it’s only 10–15 minutes, to move your body in a way that feels good.
  • Create a Support System
    Reach out to friends, family members and support groups who understand your journey and can offer encouragement. During the holidays, the support of others can be invaluable. Consider checking in with a trusted friend or attending a support group for accountability and advice.
    Tip - If you’re attending an event where you feel vulnerable, it can help to have a “check-in buddy” who understands your recovery goals and can offer a quick pep talk if needed.
  • Practice Self-Compassion and Forgiveness
    It is important to remember that recovery is not about perfection. If you find yourself slipping into old patterns, do not dwell on it. Instead, forgive yourself and refocus on your goals. Practising self-compassion makes it easier to avoid cycles of shame and guilt that lead to further setbacks.
    Mantra - remind yourself, “I am on a journey, and it is okay if I stumble. I will get back on track.”

Why Mindfulness if Key During the Holiday Season

Mindfulness is a powerful tool for navigating holiday triggers, as it helps you stay present and reduces impulsive behaviours. Practising mindfulness can enhance your ability to pause before responding to cravings, make thoughtful food choices, and manage stress more effectively. Techniques such as deep breathing, body scans, or short meditation sessions can all contribute to a calmer, more centred holiday experience.

Simple Mindfulness Exercises to Try:

  • Box Breathing - Inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat to feel grounded and reduce stress.
  • Body Scan - Starting from your head, mentally scan down to your toes, noticing any areas of tension or discomfort. This can help bring awareness to your physical state and reduce emotional reactivity.

Download our free mindfulness guide for more worksheets.

Cartoon image of a person sat with their legs crossed. They have one hand on their chest, and one on their belly. There is air coming out of their nose to show they are breathing and they have their eyes closed and smile on their face.

Finding Joy in the Season Beyond Food

The holiday season offers so much more than just food. Take time to reflect on what the holidays truly mean to you and what makes them special. Whether it’s spending quality time with loved ones, decorating, or reflecting on the year, focusing on these aspects can help reduce the emphasis on food and make the season feel fulfilling.


By creating new traditions and shifting your mindset, you can experience the holidays in a way that supports both your recovery and your wellbeing.

Conclusion

Managing food addiction during the holidays is not easy, but with preparation, mindfulness, and self-compassion, it’s entirely possible. By identifying your triggers, setting boundaries and focusing on what truly matters to you, the holiday season can be an opportunity to strengthen your recovery and build resilience.


If you find yourself struggling, remember that you’re not alone. Reach out to your family and friends, and remember that Food Addiction UK is here for you. We wish you a happy, healthy holiday season filled with joy, connection and peace.