The Art of Intentional Indulgence

An effective and well-researched tool to use this holiday season, mindful eating involves eating while being present, aware, and nonjudgmental of food. It entails chewing food thoughtfully and tuning into the body’s sensations and cravings.

Research shows that eating slowly and taking deep breaths between bites activates digestive enzymes and helps break down food better. Chewing each bite around 30 times allows the body to fire internal signals to kickstart digestion.

Evoking other senses is also a critical part of mindful eating: this can include looking at the dish’s components and making note of its textures and smells while chewing and enjoying its taste.

Additionally, mindful eating involves listening to the body’s hunger cues. This can mean trying food when hungry but refraining from continuing to eat when full. Learning your body’s cues can help guide you through eating at holiday gatherings in a way that feels good.

Mindful eating not only helps with mindset, but it also helps with the physiologic effects stress can have on the digestive system. It can be beneficial since it modulates the stress-digestion connection―the relationship between stress and the gastrointestinal system. Mindful eating can reduce the effects stress has on digestion by calming branches of the nervous system.

Feeding your senses

The holidays aren’t just about food. A great way to shift the focus away from eating is to engage the senses with appealing ambiance. A positive external environment can directly affect the nervous system by shifting it into parasympathetic dominance, which is the rest-and-digest system that reduces stress.

Some ways to do this are to decorate the holiday table with attractive plates, utensils, and glassware; remove electronic devices from the dining area; and light candles that elicit a calming aroma.

Choice of beverage can also be a stressor for some. If alcoholic beverages are not your thing, swapping cocktails for mocktails is a way to enjoy a fun and exciting drink with guests without feeling left out.

Choose joy over perfection

Something many struggle with is the worry that the holidays will interrupt well-established wellness routines. But it’s important to remember that having balance and savouring the season’s joyful moments is actually healthy for the nervous system.

Being preoccupied and hypervigilant about maintaining a perfect wellness routine can lead to fight-or-flight mode, which may garner even more negative health consequences.

Try to remember to give yourself grace and look for the beauty in maintaining balance. There are plenty of potential stressors during the holiday season, but you can take those head on by arming yourself with some of the many ways to reduce that holiday stress, including enjoying the season mindfully.

This article was originally published in the December 2025 issue of alive magazine.