It’s that time of year, for many of us it is crisper air, vibrant foliage, pumpkin spice EVERYTHING and perhaps, the scariest thing of all – Halloween candy! If you are like many of my clients, you are worried about candy: having it around, eating too much of it and then feeling like crap! If this sounds like you, you are not alone! The thought of candy can feel overwhelming, especially for those who have been dieting for decades and/or struggling with binge eating.
This Halloween, let’s shift the narrative: it’s time to legalize candy! Wait, before you hit unfollow, stay with me for a sec. Instead of viewing sugar as the enemy, let’s explore how embracing all foods, including sweets, can free us from the cycle of restriction and binging.
The Psychology of Forbidden Foods
When we label foods as ‘forbidden’, we unwittingly create a cycle of desire and restriction. This is especially true for sweets. The moment we declare candy off-limits, we amplify our cravings. The more we tell ourselves we can’t have something, the more we want it. This often leads to overeating, binging or worse, a complete meltdown when we finally allow ourselves a taste after a temporary lapse.
Research shows that restriction—both mental and physical—can lead to disordered eating patterns. When we feel deprived, we often overindulge when we finally encounter the ‘forbidden’ food. Rather than experiencing this food as something pleasurable, it becomes a source of shame and fear.
Habituation: The Path to Freedom
Habituation is the process of becoming accustomed to a stimulus after repeated exposure. When we allow ourselves to enjoy candy regularly, it loses its allure and power over us. This can be a radical shift for many, but it’s a necessary one for breaking the cycle of guilt and binging.
Intuitive Eating encourages us to reconnect with our bodies and trust our hunger and fullness cues. Here are some tips to help you improve your relationship with food and embrace the candy this Halloween:
Give Yourself Permission
Allow yourself to enjoy candy without guilt. Mentally give yourself full permission to savor the season’s pleasurable treats! The more you practice this, the less power candy will have over you.
Savor the Experience
When you do enjoy a piece of candy, take your time. Savor the flavors and textures. Mindfulness can enhance your eating experience and help you better identify when you’re satisfied.
Keep Candy Accessible
Instead of hiding candy away, allow yourself to have some every day. This demystifies the food and helps normalize it, eventually reducing the urge to binge when you do have it.
Listen to Your Body
Check in and ask yourself, “What sounds good right now?” Practice tuning in to your hunger and satiety cues. If you’re hungry for something sweet, honor that craving, when it is what you truly want, you’ll need less of it to feel satisfied.
Connect Emotionally
Practice naming the emotional triggers behind your desire for candy. Sometimes, we turn to sweets because they remind us of home, hold a cultural value, or provide some comfort. Acknowledge those feelings without judgment. It is always okay to choose food but you may also experiment with journaling, calling a friend or going for a walk to see if it would fulfill your need. If it’s still the candy, don’t deny yourself that option.
Let’s Talk About It
Let’s make this Halloween a celebration of joy, connection, and sweet treats—without the scary side effects! Legalize candy in your life and recognize it as a part of a balanced and joyful relationship with food. The journey to a healthier relationship with food can be challenging, especially in a world that often promotes dieting and restriction. If you find yourself struggling with the idea of enjoying candy—or any food— we should chat! Consider seeking out nutrition therapy. Together, we can work towards a place of freedom and empowerment, where candy— and all foods (with the exception of allergies) — should and can be enjoyed without fear or guilt.
For more information stay turned for my upcoming blog on why we should cut sugar some slack.