We can blame our cravings for rich foods during the holidays on science. Research shows that people do gain weight during the months between Thanksgiving and Christmas, which cumulatively increases overall weight gain during our adult years.

We eat more decadent food and exercise less, a perfect storm packing on the pounds. Psychologists explain that we crave these sweet, rich foods often because they are associated with happy childhood holiday celebrations. Food and drink are everywhere so it’s hard to escape temptation, according to TODAY.

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Holidays also can be stressful and the stress hormones cortisol and adrenaline rise. People reach for food as a coping mechanism to quell the anxiety, and while it can help temporarily, experts call this a “maladaptive” way to deal with stress. It merely numbs the mind but doesn’t solve the underlying issues that are triggering stress.

Here are some healthy ways to cope with holiday cravings without sacrificing holiday cheer:

• Find more adaptive, helpful ways to manage holiday stress. Meditation, counseling, spending time with loved ones and going for long walks are activities that can help us feel nurtured and less stressed, says Dr. Eva Selhub, a clinical associate at the Benson Henry Institute for Mind-Body Medicine at the Massachusetts General Hospital.

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• Find healthier food swaps for your favorite holiday recipes. For example, make dessert more fruit-based by serving bowls of berries with Greek yogurt instead of whipped cream. Make your own vegetable chips in the air fryer.

• Eat mindfully. “Savor the smells, the taste, the aromas, the experience,” Selhub advises. Eat food mindfully and enjoy it. And don’t skip meals, says the expert, as this will make you hungrier in the long run.

• Get enough sleep. Research shows that a good night’s sleep helps quell cravings and keeps you feeling full and satisfied.

• Avoid the shame cycle. Don’t count calories, count the joy you feel enjoying food with friends and family. Instead of putting yourself down for craving comfort food, practice moderation and give your taste buds a treat with the foods you love during the holiday season — especially that slice of Grandma’s homemade pecan pie that you have just once a year!