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The holidays can be such a wonderful time, but they can also be incredibly challenging for folks, especially when it comes to food. There are a few big challenges I see people running into during this time of year.
There's so much food! Everywhere!
First, there’s simply the abundance of holiday food and social events centered around it. With gatherings nearly every night, homemade treats at work, and back-to-back family dinners, it’s easy to feel overwhelmed. Many people feel anxious about being around so much food or experience guilt for eating more than they usually would.
It’s important to give yourself permission this season to enjoy holiday foods without guilt. Food is an important part of celebrating this special time of year. It’s likely a part of your culture, builds connection, creates nostalgia, and brings pleasure and joy—these are all important parts of why we eat!
Remember, no food is off-limits. When we tell ourselves, “Nope, I’m not allowed to eat any holiday cookies,” it can make those cookies seem even more irresistible. When you eventually have one, you might find yourself thinking, “Well, I’ve blown it! Screw it; now I might as well eat all the cookies.”
All foods fit in a healthy eating pattern. Give yourself permission to enjoy them while staying mindful and connected to your body. By allowing yourself to have those holiday treats, you take away their power over you.
Stay Nourished and Plan Ahead
I recommend heading into this season really committing to eating regularly throughout the day. I know it’s common for people to skip meals or snacks in order to “save up” calories for a big meal, but this will probably leave you overly hungry and more disconnected from hunger and fullness cues when it comes time to eat.
Your body needs to be nourished and energized consistently throughout the day. Plan ahead, knowing life will probably get busy. Have quick meals and snacks prepped and on hand. And try to make sure they include a source of protein for sustained energy.
Preparing for High-Stress Moments
Predict and plan ahead for those high-stress moments. If a gathering feels especially stressful, reach out to a support person who will be there or who you can call or text if you’re feeling triggered. Plan a calming activity for afterward, like a walk, a hot bath, or grounding strategies like meditation or yoga. Set boundaries with people who may trigger you, and remember that you’re allowed to say “no” to certain events if that feels right for you.
Navigating Emotional Eating
Another big challenge is emotional eating. For lots of people, the holidays are a tough time, whether that’s because you’re grieving a loved one, dealing with social anxiety, loneliness, over-packed schedules or financial stress. So many people fall back on food as a way to cope with those emotions, which often leads to guilt or feeling out of control.
If that sounds like you, I encourage you to give yourself so much self-compassion. Emotional eating is actually very normal, and sometimes food can be a helpful way to soothe ourselves. Adding guilt on top of an already difficult emotional experience is only going to make it worse.
However, if eating is your only way to cope, it might help to add a few other tools to your “coping toolbox.” Try writing a list of a few things you could do instead of eat and keep it somewhere you’ll be likely to see it, on the fridge or in the notes section on your phone —things like deep breathing, going for a walk, journalling or talking to a friend.
If you do overeat, remind yourself: “I forgive myself for turning to food for comfort. I am human, and I am more than my food choices.” Double down on self-care and move forward by getting right back on track at your next meal or snack time.
Dealing with Diet Talk and Body Comments
Another struggle is dealing with diet talk, comments about your body, or what you’re eating, which can be especially triggering for anyone who has struggled with their relationship with food.You know...we’ve all heard people say things like... “I’m going to be so bad and have some more mashed potatoes” or “Come January first, I’m starting a detox!” or even worse are comments directed at us, like “have you lost weight” or “Do you really need that extra serving?”.
So, what can you do? Well, first of all, if you feel comfortable, try setting boundaries around diet talk. You could tell people ahead of time you want to avoid conversations about dieting or weight. Or, if the topic comes up, just change the subject - say something like “omg have you seen that new Martha Stewart special on Netflix?” Or “So tell me about how your new job is going!” If that doesn’t work, just leave the conversation with something like “oh excuse me, I’m just going to run to the washroom”.
Ditch the "Diet starts January 1st!" Mentality
Finally, I often hear from people that they have big plans to “start over” on January 1st…which inevitably leads to them feeling out of control around food all December long. But this just keeps you trapped in that binge-restrict cycle. So I recommend ditching the diet mentality for good, and committing to sustainable habits all year round.
I truly hope this holiday season is filled with joy and happiness, and not food stress and guilt!