Stress-Eating: 8 Expert Ways to Avoid It This Holiday Season

— -- Between the egg nog flowing and the endless Christmas cookies baking, packing on a few pounds over the holidays seems unavoidable. And for people who stress-eat, the season is full of pit falls and opportunities for diets to derail.

Dr. Donovan Wong, clinical director of emotional and mental health Doctor On Demand, says anxiety eating is manageable, even during the high-stress holiday season. Doctor On Demand bills itself as the "leading video medicine provider, founded by Dr. Phil [Phil McGraw], which charges users to video chat with board-certified physicians, doctorate-level psychologists and lactation consultants on their smartphones."

It claims to connect users with a physician in 90 seconds or less and "makes caring for you and your family more affordable."

Wong's top tips for stress eaters:

1. Recognize Stress-Anxiety Eating

"The first step to dealing with anxiety eating is to see that it's happening," Wong said. "Maybe you've already seen a clear pattern. If it's something you're not sure of, pay attention and use your judgment to see if there is a connection."

2. Decide to Deal With the Cause of Anxiety

"Eating excessively is one way of temporarily managing anxiety, especially around the holidays when many people have excess food options, but it's not a healthy way for both your emotions and your physical health," Wong said. "So once you've recognized this unhealthy pattern, you can decide whether to continue it or get to the root of the anxiety."

3. Find the Source of Stress-Anxiety

Once you've decided to find a healthier way to deal with the anxiety, the next step is to find the cause. Wong said to ask yourself: "Are you overwhelming yourself by putting too many things on your plate? Do you have expectations that everything be perfect? Do strong feelings come up when dealing with visiting family?"

Anxiety, he said, can be a result of many triggers, but the common thread is that anxiety is generally a result of strong feelings.

4. Treat Your Feelings With the Care They Deserve

"Your feelings are there for a reason," he said. "They are meant to guide how we react to and deal with life. They are also important because they are fundamental to who we are. Instead of getting away from the feelings and anxiety by eating, pay attention to your feelings."

5. Identify Your Feelings and Their Cause

"Anger, rage, guilt, sadness and love are strong feelings and they can make us uncomfortable and anxious," he said.

Ask yourself: Does criticism from a family member lead to a complex mix of feelings, including rage? "Identify what feeling you have and what the trigger is," Wong said.

6. Allow Yourself to Fully Experience What You Feel

That doesn't mean breaking down in front of family at Christmas dinner. But Wong said it does mean letting yourself fully feel the rage you have about being criticized or the sadness about the relationship you wish you had.

7. Use Your Feelings to Guide Your Actions

That doesn't mean you have an excuse to act irresponsibly or be cruel, though. "It does mean," Wong said, "you can assert yourself if someone is acting inappropriately toward you. Your family member may not know how much they are hurting you. If you say something, it may be a way of starting to heal the relationship or at least stop the behavior."

8. Get Help If You Need It

Wong acknowledges these steps are usually easier said than done. "If you're struggling with them or if your suffering is interfering with your life, seek help from a mental health specialist or your physician,” he said. “Therapy can help guide you through these steps."

He adds: "Doctor On Demand has a nationwide network of licensed, doctorate-level psychologist therapists you can see with a Video Visit from the comfort of home."