For many of us the holidays can trigger a wide range of emotions, both positive and negative. It’s not uncommon for many of us to gain five pounds due to the presence of tempting Christmas cookies and other fattening treats. But proximity to sweets is only part of the problem. Often, we reach for food to bring comfort and stability during this high-stress season. Sherri Sacconaghi is a Certified Health Coach and fitness trainer who focuses much of her work on helping people change their relationship to food. We sat down with her to ask her some questions about emotional eating during the holidays and how to make changes.

Q. What exactly is emotional eating?

The way I think about it, there are two categories of food: secondary and primary. Secondary food is the food we eat to nourish our body. Primary foods are the things we do to nourish our soul, fulfill ourselves and make us happy. They include close relationships, a satisfying career, exercise and a strong spiritual practice. When something is lacking in our primary food, we often turn to secondary food to fill the void. We start eating not because we are hungry but because we are using food to comfort ourselves, keep us company and relieve stress.

Q. What are common triggers?

A trigger is different for every person but most triggers will fall into a main primary food category. A person who is not in a satisfying relationship may turn to food for comfort or company. Someone who is in an unsatisfying career may turn to food because they are bored or not fulfilling their creative side. Exercise boosts the happy hormone in our brain and we feel energetic and alive. When someone does not exercise, they reach for sugar to achieve that high. The holidays bring up many emotions. People put pressure on themselves to buy the perfect gifts, perhaps leaving them financially strapped. Sadness over the loss of loved ones can be especially heightened during the holidays. When these emotions are not addressed or acknowledged, we sometimes stuff them down with food so we do not have to deal with them.

Q. What are the main strategies for changing this behavior?

The most important thing you can do is start making the connection between your feelings and the reasons you eat. The most powerful way to do this is start journaling. This takes practice. It means you have to become more aware of your hand going into the bag of chips. When you find yourself reaching mindlessly for food, ask yourself these questions: “Am I really hungry? How am I feeling right now? What is bothering me?” You may wind up eating the bag of chips anyway. But the connection still needs to be made.

Once you are able to recognize the real reason you want to eat a whole pie, you will learn to stop yourself and turn towards a more fulfilling activity. It’s a good idea to make a list of the things you really enjoy doing. Big things and little things. You might include reading a book, taking a walk, gardening, calling a friend. Post this list where you can see it. When you feel yourself reaching for food for emotional reasons, stop and choose something from your list instead.

Q. Many people want a quick fix such as an over-the-counter diet drug or a supplement. What do you think of this strategy?

A drug or a supplement may offer a quick fix by helping suppress your appetite and helping you lose five pounds. But they will not help you make lasting changes. Lasting changes come when you dig deep and address what is dissatisfying in your life. It’s better to make changes to fill yourself up with people and activities that make you happy and start enjoying food for the nourishment it provides.

Q. How frequently do you see this issue come up in your practice and how effective are the strategies for overcoming?

Almost everyone I work with has issues in their life big or small that can be improved. It is rarely ever just about the food. The strategies are very effective when they are practiced on a daily basis. Like learning any new skill, it takes practice on a daily basis to connect your eating habits and your emotions. It is not about will power; it is about taking an honest look at your life and what is working and what is not. Once you fill some of the gaps, a natural shift will occur in your relationship with food.

Sherri Sacconaghi is a Certified Health Coach and Fitness Trainer. She received her training through the Institute for Integrative Nutrition in New York City and is certified by the American Association of Drugless practitioners and the National Academy of Sports Medicine. She works in Portland and has a private practice, coaching clients on how to reach their goals for health, weight loss and stress reduction. Additionally, she presents workshops and lectures on living a healthy, balanced life. Please contact her for more information at themissionofnutrition.com.