Adopt a Hygge Mindset to Reduce Stress, Feel Energised and Prevent Weight Gain

As the temperature drops and the days shorten, it’s natural to crave comfort. Adopting a hygge mindset allows you to satisfy that craving and at the same time avoid ‘emotional eating’ or ‘stress eating’, or as I prefer to call it ‘soothing with food’.

Pronounced “hoo-gah”, a hygge approach is all about creating warmth, cosiness and contentment in your daily life through enjoying simple pleasures. Whilst it includes espousing candles and blankets—it's also a mindset—a mindset that fosters self-compassion and intentional living.

Why you may stress eat more in autumn

Many of us turn to food to boost warmth, energy, and mood, helping counteract seasonal stress and the natural dip in serotonin levels. For example, research shows that 43% of adults use food as a stress reliever. Hygge offers an alternative: it lets us soothe ourselves with cosy rituals instead of reaching for food.

Your body naturally seeks to store energy in response to colder temperatures and reduced sunlight. Research indicates people may consume an average of 222 additional calories daily in autumn and winter and this seasonal increase often leads to an average gain of around 1-2 pounds.

In addition, the colder seasons are also associated with higher stress levels due to the financial and food pressure of Christmas and other festivals, and higher energy bills. About 43% of UK adults report turning to food when stressed, with women especially reporting high levels of stress-related eating—approximately 60% of women experience food cravings or overeating in response to stress.

The presence of high-calorie, low-nutrition foods in the environment, will trigger more cravings and exacerbate any weight gain and fatigue, as well as keeping you trapped in the yo-yo cycle of restrictive diets that do not address emotional drivers, craving triggers or soothing habits.

Although it is natural to feel drowsier and crave more sleep in the autumn/winter because the body produces more melatonin, the hormone that regulates sleep, heightened stress can disrupt this natural urge. Elevated cortisol levels caused by stress interfere with melatonin production, making it harder to fall asleep and stay asleep, which can lead to fatigue, poor mood, and even weight gain as the body’s need for rest is unmet.

Why Hygge is a great solution for to reduce stress

Hygge encourages slow, intentional living and surrounding ourselves with sensory comforts, elements that evoke warmth and relaxation—like soft blankets, warm lighting, candles, or soothing music. It honours the idea that warm, pleasant experiences satisfy us on a deeper level.

Creating a cosy, peaceful environment helps lower cortisol levels. As part of an evening routine, hygge promotes rest and restoration and primes the mind and body for sleep.

Hygge also celebrates gathering with friends and family, even in small ways. Studies show that human connection is effective for stress relief.

In addition, hygge fosters personal rituals that don’t centre around food, like reading a book by the fire, journalling or taking a warm bath. By building small, daily practices that prioritise relaxation and engage the mind and body in satisfying ways, hygge helps redirect attention to non-food comforts, lowering your reliance on food as a coping mechanism and building your resilience and confidence.

How Hygge Reduces Stress Eating

Hygge is all about nourishment, savouring your food and making eating a pleasurable experience rather than a rushed one. It is a conscious, mindful approach to food and eating that develops the art of appreciation and gratitude, improves digestion, avoids cravings and reduces overeating. It does involve letting go of a time poor narrative and focussing on what's really important-your wellbeing-instead.

• Rather than ready meals, choose fresh, seasonal ingredients, even make time to visit your local market or farm shop on a day off.
• Ditch the microwave for slow cooking, foods like soups, stews or roast dinners, and other naturally nourishing and comforting foods that you can make ahead.
• Instead of grabbing breakfast on the go, take time to prepare nourishing options, eg porridge made from whole rolled oats, overnight oats or chia pudding.
• See it as a mindful moment rather than a chore and cook your food from scratch, maybe while listening to comforting or uplifting music.
• Replace TV dinners with a special dining place adorned with your favourite plates and cutlery, enhanced by candlelight, and devoid of distractions.
• Stop inhaling your food and start savouring each mouthful of your carefully chosen and prepared food. Eating slowly helps us recognise our hunger signals and respect when we are full
• Research nourishing food rituals that you can use when you feel stressed, for example I love to make a pot of treacle sponge tea from Bird and Blend Tea Co and sip it while watching the birds outside my kitchen.
• Plan some indulgence rather than focussing on deprivation and not eating 'bad foods' so you can start to lose that toxic guilt around eating pleasurable foods.

Build Lasting Hygge Habits for Balance and Calm

Consistency : Build a routine of cosy, mindful practices to replace unhelpful habits that are part of your present stress strategy. Experiment with different rituals to find your unique ‘hygge’ plan. Perhaps you'd like to read a book or adopt a crafting activity or take up a musical instrument or sing. Choose activities that you don’t associate with food or eating to integrate into your daily or weekly routine. Choose activities that soothe, including ones that only involve a shorter time.

Gentle Movement : Integrate gentle movement that you enjoy and will shift your thinking and hence your feeling. A nature walk can boost your creative thinking, yoga can still the mind and build balance and flexibility. Consider an activity that builds your strength and bone mass or taking a course on breath work to help regulate your feelings of stress.

Patience and Self-Compassion: Hygge is about being kind to yourself, nurturing your wellbeing and embracing balance rather than restriction and judgement. Many women struggle to be kind to themselves and the inner voice criticises and nags exacerbating their feelings of stress. Adopt one or two affirmations that will shift your thinking and build self-belief.

Regular Reflection: Hygge is about managing and satisfying your emotional needs and appreciating the small joys in life. Keep a gratitude jar to remind yourself of the wonders in your life. And make journaling a regular tool for exploration and reflection so you can manage and reduce your stress and stay focussed on your career and your health and wellbeing goals.

Hygge is a gentle, sustainable approach to weight management that creates nourishing eating habits and reduces emotional eating. It is the antithesis of restriction and deprivation, instead focussing on adding joy and comfort in a holistic way. I invite you to embrace small, cosy rituals that nurture your body and soul and distract you from food. There isn't a right way, so enjoy deciding because your path to comfort is as individual as you are.

Perhaps you’d like to take an even bolder step. I warmly invite you to take advantage of my Hygge offer : 30% discount on my EmPower Hour. We will look at your present habits, your stress strategy, and create your personal hygge plan to nurture you through the autumn and winter seasons and help you lose weight. Book before October 31st and I’ll gift you a free copy of my best-selling and award-winning book The Mindset Diet to support you into the New Year.