As we cozy up for the season of comfort food and holiday gatherings, many of us feel the effects of a not-so-festive culprit: stress. Between preparing for Thanksgiving dinners and managing holiday to-do lists, our bodies—especially our digestive systems—can take a hit.
The research
According to the American Psychological Association, two out of five Americans report a spike in their stress levels during the holiday season (November to January). And research shows that increased stress can significantly slow down digestion. So, how can we head into the holiday season with a calm mind and a happy gut?
The good news!
Thankfully, research has shown that eating mindfully might be the key. A study published in <Integrative Medicine: A Clinician’s Journal> found that mindful eating regulates stress and supports digestion by balancing the nervous system and promoting “rest and digest” mode in the body.
What is mindful eating?
Mindful eating focuses on bringing non-judgmental awareness to your plate, turning attention to both the food in front of you and the mind-body connection. Here’s how you can practice mindful eating during the holiday season:
- Express gratitude for your meal.
- Engage your senses while eating: how does the food taste, smell, and feel?
- Eat slowly, savoring each bite.
- Avoid distractions, like watching TV or scrolling on social media.
Bonus stress busters
Here are some tips for combating stress over the holidays:
- Keep a journal to process your thoughts on paper.
- Get enough sleep each night, typically, 7-9 hours.
- Stay active in ways you enjoy, for example, go for a walk or dance to your favorite song.
This article was originally published in the November 2025 issue of delicious living magazine.
