What Your Body Is Telling You

As counselors and coaches, we believe in the value of talk therapy and traditional mental health techniques, but sometimes instead of talking, we have to listen to to what our bodies are telling us. 

When your diet’s off, you’re not just risking physical health issues—your emotional health can take a hit, too. A lack of certain nutrients can mess with your mood, energy, and even how you handle stress.

This is common during challenging times, like holidays, stressful seasons at work or even when family conflicts are high. When we aren't paying attention to what's going into our body or stress eating, we can deprive our bodies of the nutrients that it needs to keep us balanced in our moods and behaviors.

For example:

Folate: Low levels of folate can leave you feeling more down and less able to bounce back from stress. Get your folate fix from eggs, asparagus, spinach, or avocados.

Omega-3 fatty acids: Healthy fats aren’t optional! Salmon, tuna, walnuts, and olive oil are great sources that help your brain focus. 

Vitamin D: Ever notice how sunny days feel lighter? That’s vitamin D doing its thing. In winter or cloudy seasons, make up for it with fatty fish, eggs, or fortified cereals. AND if you are a person of color this can be harder for you to store thanks to our melanin, so make sure your doctor checks your levels if you are more tired. 

Fiber: They don't call the digestive track our second brain for no reason. Did you know that if you have taken antibiotics within the last 12 months you could be at an increased risk for depression? Need to balance your gut and mood? Fruits, avocados, and whole grains are a great start.

Iron: Not just for energy—iron helps regulate your mental health. You’ll find it in red meat, turkey, pumpkin seeds, broccoli, and even dark chocolate (yes, chocolate!).

Feeding Emotions: The Comfort Food Trap

Let’s be real—when stress hits, sometimes it feels like the fastest fix is food. And while there’s nothing wrong with a little emotional eating here and there, it can become a problem if it’s your go-to every time life feels heavy.

The trouble is, we tend to reach for the not-so-healthy stuff during those moments (hello, chips and cookies). Over time, this habit can leave you nutrient-deficient, overeating, and feeling even worse because your body isn’t getting what it truly needs to handle stress effectively.

Stress + Unhealthy Habits = A Tough Cycle

Here’s where things get tricky: stress doesn’t just lead to unhealthy eating—it can spiral into other harmful habits. From skipping workouts and oversleeping to drinking, smoking, or other stress-fueled coping mechanisms, these behaviors can sneak in when you’re feeling overwhelmed.

And while they might seem like a quick fix, they only end up making things harder on your body and mind in the long run.

Breaking the Cycle

The good news? You can stop the cycle. Start small:

• Choose nutrient-packed foods to fuel your body and calm your mind 80% of the time.
• Find stress outlets that don’t revolve around food—like taking a walk, catching up with a friend, or playing with your dog.
• And remember, emotional eating isn’t bad—it’s just not the only tool in your stress toolbox.

The key is balance. By paying attention to what you eat and how you manage stress, you’ll feel better equipped to handle whatever the holidays (or life) throw your way.

You’ve got this—one meal, one choice, one moment at a time.