How to Avoid Emotional Eating During the Holidays: 5 Mindful Tips for a Balanced Passover

There’s something about spring that opens the heart, as well as the appetite. Passover and the month of Nissan bring a sense of renewal and joy, but they can also stir up a wave of emotions. During these days, it’s not uncommon to feel tired, bored, or stressed, and it’s easy to turn to food for comfort instead of pausing to ask: “Am I really hungry right now? Do I need physical nourishment or something deeper?”

To help you enjoy the holiday while feeling good in both body and mind, following are 5 mindful strategies to maintain balance during the festive season, and avoid falling into emotional eating traps.

1. Know the Difference Between Physical and Emotional Hunger

One of the most important steps in breaking the emotional eating cycle is learning to recognize what’s really driving you to eat. This doesn’t just happen on holidays but can show up anytime. You might find yourself opening the fridge just to “check” what’s inside or craving something sweet out of nowhere, even though you’re not actually hungry.

In many cases, this “hunger” is really an emotion looking for comfort. You might be stressed from hosting, feeling lonely during the holiday, emotionally drained, or just bored.

How can you tell if it’s physical or emotional hunger?

Ask yourself:

• When was the last time I ate?

• Am I feeling physical signs of hunger like a growling stomach, low energy, or lack of focus?

• Would I be willing to eat something nourishing like vegetables or grains, or do I only want something sugary, salty, or carb-heavy?

Physical hunger builds gradually and is tied to real bodily needs. In contrast, emotional hunger comes on suddenly and demands a quick fix, usually in the form of comfort foods like ice cream, chocolate, pastries, or chips.

By pausing to ask the right questions, you gain the clarity to respond with care rather than impulse.

2. Prepare Alternatives to Emotional Eating

Emotional eating is not about food, but about the need to soothe, escape, distract, or fill an internal void. The problem is, food only provides momentary relief, often followed by discomfort or guilt.

It's therefore helpful to create a list of go-to emotional substitutes such as:

• A short walk outdoors

• Uplifting or calming music

• Writing down your thoughts in a journal

• A quick call with a friend or family member

• Any other activity that fits with the holiday schedule

When you have a plan in place, you’re more likely to reach for one of these tools instead of heading straight to the kitchen.

3. Eat Mindfully and Plan Ahead

Holidays are filled with tempting dishes, colorful salads, fragrant spices, and nostalgic flavors. Mindful eating helps you enjoy the experience without overdoing it.

Before the holiday meal, decide what you want to eat and place it all on one plate. This keeps portions in check while still allowing you to enjoy the festive food.

Take your time, chew slowly, and pause throughout the meal to ask yourself:

• “Am I still hungry?”

• “Is it time to stop?”

The Rambam (Maimonides) wisely advised: “Do not eat until you are full. Stop when you’re about three-quarters satisfied.” The body only registers fullness about 15 minutes after eating and therefore slowing down can make all the difference.

4. Stick to a Routine — Even During the Holidays

One common habit during holidays is skipping meals to “save room” for the big dinner. This often backfires, as extreme hunger can lead to overeating and a loss of control at the table.

Instead, keep your body balanced by sticking to a light and steady eating routine throughout the day:

• Eat small meals or snacks like yogurt, fruit, vegetables, nuts, or eggs

• Drink plenty of water to avoid confusing thirst with hunger

• Keep regular mealtimes as much as possible

When your body is nourished and hydrated, you’re less likely to arrive at the meal feeling ravenous, and more likely to make thoughtful choices.

5. Most Importantly — Forgive Yourself

Many people feel guilty or frustrated after eating emotionally. But guilt only keeps the cycle going. This is your chance to practice self-compassion. Instead of judging yourself, ask:

• “What triggered me to eat just now?”

• “What was I really needing at that moment?”

• “What would I like to do differently next time?”

When you replace shame with curiosity, emotional eating becomes an opportunity for growth, rather than self-punishment. Remember, every meaningful change starts with one small step, and every mindful choice is a step forward.

Don’t focus on how many times you fell but on how many times you got back up. As Rebbe Nachman of Breslov said: “There is no despair in the world at all.”