As Christmas arrives and the party season gets in full swing, it seems temptation is everywhere.
From the groaning table at lunch on December 25, to tins of chocolates all around the house and invites to others' festive feasts, putting on a few pounds seems inevitable.
Perhaps we can console ourselves with the thought that come January, we can go on the latest diet and lose it all.
But counsellor Heather Redman, who is based in the Beverley area, warns against such an approach.
The 47-year-old specialises in emotional eating and believes people need to understand how their feelings impact on the food they eat, especially at this time of year.
"I recognise how for so many of us this can be an extremely difficult and stressful time," says Heather.
"I watched the scenes that have played out in so many stores throughout the UK as folks scrambled to buy items in the Black Friday sales.
"I watched aghast as people fought in stores to grab and purchase items in what, to an outside observer, appeared a very stressful situation.
"Some of us are driven not to miss out on a deal. And then, of course, there are those of us who may feel lonely at Christmas, whether they are in a relationship or single, with portrayals of the perfect Christmas happening everywhere.
"Some of us at these times may turn to food to comfort ourselves."
Heather, who is an accredited ed member of the British Association for Counselling and Psychotherapy with more than 14 years' experience, says food can be used as a means to switch off stress.
"We can try to numb ourselves with food, often trying not to feel anything at all, since feeling nothing is better than feeling upset," she says.
"Some of us find our feelings difficult to manage, and may crave carbohydrates and sweet things, which can help release serotonin into the brain.
"Sugar also stimulates the release of beta-endorphins, which can reduce pain, both physical and emotional."
If this sounds familiar, you could be someone who is self-medicating with food, which makes Christmas a particularly difficult time, says Heather.
"In the build-up to Christmas, adverts for food seem to be everywhere, encouraging us to buy, buy, buy, with super- markets offering deals galore," she says.
"And in a few weeks we will then be prompted, cajoled and shamed by the diet industry into losing the excess weight we have gained. Can we ever win?
"How many of us are so used to putting other people first all the time and never giving ourselves a thought, believing others' needs are greater than our own?"
Heather, who also works as a qualified Relate counsellor in a number of GP surgeries, offers courses for people who believe their over-eating or compulsive eating is emotionally driven.
"I do not offer dieting and exercise advice or products, since the courses are based on the assumption that the vast majority of those who are overweight or suffer from disordered eating know what it is they should be doing," she says.
"The problem lies in continuing to do it for the future.
"During the course, we explore how eating is not just about hunger, eating to manage feelings, self-esteem and how it helps people look after them- selves better, improving body- esteem and using people instead of food.
"Why wait until tomorrow to care for ourselves as the only time we really have is now?"
For more information, call Heather on 07843 615666 or email HeatherRedman@ hotmail.co.uk
How giving yourself a gentle hug can boost your well-beingHERE are Heather's top tips on how to reduce stress:
Give yourself a gentle hug
This may sound silly, but it can help to calm you down. Our body responds just as a baby does when it is held.
Our skin is an incredibly sensitive organ. Research indicates that physical touch releases oxytocin, provides a sense of security, soothes distressing emotions and calms cardiovascular stress.
Breathing
Sit upright and take some soothing breaths, slightly deeper and slower than normal to encourage a sense of calm, with five to six breaths per minute.
Gentle exercise
This can stimulate endorphins and research has shown it is an effective anti-depressant, so get wrapped up and go for a walk.
Self-soothing
This means having some calm time to do things such as read a magazine, talk to friends, soak in a scented bath, wear perfume, or paint your nails.
Treat yourself to a body massage
This is thought to have a good effect by reducing stress hormones such as cortisol.
Mindfulness
This is also thought to act as a natural tranquilliser, reducing cortisol levels. Much literature is available, but for an easy introduction I have enjoyed Mindfulness: A Practical Guide To Finding Peace In A Frantic World, by Prof Mark Williams and Dr Danny Penman. This book also includes a CD with short mindfulness exercises.
Changing your self-critical voice
There is an inner critic inside of each of us who can say mean and negative things about us in a hostile voice.
After eating at a party, the inner dialogue may go like this: "I can't believe I ate so much, I'm disgusted with myself. I guess I may as well finish off that bowl of crisps."
Criticising yourself in this way will probably make you eat more as a means of self-comfort – eating to feel better because you feel bad about eating. Try rephrasing the comments made by your inner critic by imagining what we would say to a child or a dear friend in this situation.
