Picture this: it’s the holidays. The air hums with laughter, clinking glasses, and the aroma of indulgent feasts. Yet, as the festivities wear on, what starts as celebration can spiral into overindulgence. Suddenly, you’re left wondering why the joy feels fleeting—why the warmth of connection feels eclipsed by exhaustion or guilt. Let’s unpack the hidden dynamics of holiday indulgence, confront what we might be masking, and discover simple but profound ways to reclaim clarity and joy.
What’s Really Behind Holiday Overindulgence?
The holidays aren’t inherently the problem; it’s how we navigate them. Overindulgence often serves as a quick fix to distract from deeper discomforts. Scientific studies have shown that emotional triggers like stress or loneliness activate the brain’s reward system, making us more susceptible to reaching for indulgent food or alcohol to feel a temporary boost. (1) But here’s the catch—these indulgences only mask dissatisfaction, leaving the root issues untouched.
Take a moment to ask yourself: Are those extra glasses of wine about enjoying the moment, or are they a buffer against something else—a fear of not fitting in, unresolved personal stress, or the fear of saying no?
The Science of Distraction and Dissatisfaction
1. The Illusion of Belonging
Research shows that social conformity heavily influences drinking and eating behaviors. (2) We might drink more or eat past fullness simply to align with the group, fearing rejection or judgment if we abstain.
2. The Dopamine Loop
Overindulgence creates a fleeting dopamine hit—the same neurotransmitter linked to pleasure and reward. But this cycle can backfire. Regular indulgence decreases dopamine sensitivity over time, leaving us feeling less satisfied and craving more. (3)
3. Stress as a Catalyst
Studies in behavioral neuroscience have established a direct connection between stress hormones like cortisol and increased consumption of high-calorie foods or alcohol. These comfort-seeking behaviors temporarily dull stress but can exacerbate anxiety and dissatisfaction later. (4)
Breaking the Cycle: From Distraction to Clarity
Recognizing the pattern is half the battle. Here are practical strategies to transition from overindulgence to clarity:
1. Shift the Narrative
When tempted to overindulge, pause and ask, “What am I really seeking here?” Reframing the situation helps redirect focus from numbing discomfort to addressing it.
2. Replace the Escape
Instead of pouring another drink, try channeling your energy into something active, like dancing. Movement has been shown to decrease stress and improve mood by boosting endorphins—your body’s natural feel-good chemicals. (5)
3. Set Boundaries with Kindness
Learn to say “no” without guilt. Let loved ones know your limits, whether it’s passing on a second helping or opting for sparkling water over wine. This isn’t deprivation—it’s empowerment.
Rediscovering Joy Through Intentional Living
True joy isn’t found in excess; it’s discovered in connection, reflection, and simple pleasures. Take time this holiday season to:
- Reflect: Journal or meditate for ten minutes daily to identify what brings genuine happiness.
- Reconnect: Spend quality time with loved ones without distractions like alcohol or social media.
- Move with Joy: Dance, walk, or try yoga to nourish your body and mind simultaneously.
Your Turn: Dance into Wellness
A quick, joyful dance session can transform your mood and energy levels. Need proof? Studies have shown that dancing not only enhances cardiovascular health but also reduces symptoms of anxiety and depression. (6) So, crank up your favorite playlist and dance it out—whether it’s salsa in the kitchen or a freestyle in your living room.
Take the First Step Toward Clarity
Breaking free from the cycle of holiday overindulgence starts with self-awareness and intentional choices. If you’re ready to dig deeper, explore your patterns, and create lasting change, let’s talk. I offer free discovery calls to help you design a personalized strategy for clarity and joy.
👉 Schedule your free discovery call here
References
- Volkow, N. D., & Morales, M. (2015). The brain on drugs: From reward to addiction. Cell, 162(4), 712-725.
- Larsen, H., et al. (2010). Social modeling of alcohol consumption: A meta-analytic review. Journal of Studies on Alcohol and Drugs, 71(5), 740-747.
- Blum, K., et al. (2012). Dopamine in pleasure/reward: The missing link between substance use and addiction. Frontiers in Psychiatry, 3, 136.
- Dallman, M. F., et al. (2003). Chronic stress and comfort foods: Self-medication and abdominal obesity. Brain, Behavior, and Immunity, 17(Suppl 1), S38-S46.
- Thayer, R. E., et al. (1994). Energizing effects of walking versus eating and drinking chocolate. Journal of Personality and Social Psychology, 67(4), 769-784.
- Quiroga Murcia, J. A., et al. (2010). Dance therapy improves quality of life. The Arts in Psychotherapy, 37(4), 239-245.
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