Finding Peace with Food and Body Image During the Holidays
For many, the holiday season is a double-edged sword.
It is full of opportunities for warm connection with others, while many of those opportunities involve navigating food, body image, and people’s comments about both. As family gatherings and festive meals fill our calendars, anxiety over food and body image can cast a shadow over what are designed to be joyful moments. Yet with mindful strategies and self-compassion, we can navigate the holiday season while honoring our physical and emotional wellbeing.
Reframing Holiday Food Culture
Traditional holiday celebrations often center around special meals and treats. Instead of viewing these foods as '“good” or “bad” try seeing them as part of your family traditions or cultural heritage. That cherished family recipe is not just about calories – it is about connection, memories, and carrying forward meaningful traditions. When we strip food of moral judgment, we can more fully appreciate its role in celebration and community.
READ MORE: 5 Ways to Handle Diet Culture This Holiday Season
Setting Boundaries with Food Talk
Holiday gatherings sometimes bring unwanted comments about food choices or body appearance. These comments can often be triggering and cause us to have spiraling thoughts about our body and our food consumption. You can practice assertive boundaries around these comments by responding, “I would prefer to focus on catching up rather than discussing food/bodies.” You can also excuse yourself from triggering conversations.
READ MORE: Communication and Assertiveness
Practicing Self-Care Through the Season
Maintain routines that support your wellbeing is critical, especially when a lot of our routines are disrupted by time off of work and school, travel, and visitors. You can stay grounded by continuing with regular movement you enjoy, adequate rest, and moments of quiet reflection away from the hubbub of the holidays. However, try to avoid using movement as compensation or punishment for holiday eating. Remember that movement is a way to nurture our need for activity, to strengthen and grow our bodies, and to spend time in nature.
READ MORE: 6 Types of Self-Care
Working with Difficult Emotions
If anxiety or shame arise around food and body image, try to notice your feelings without judging them or yourself. Consider journaling, talking with a trusted friend, or reaching out to a mental health professional. You can also note in a notebook or notes app when these thoughts come up. By noticing when and where these emotions arise, we can sometimes uncover the way these feelings are attempting to offer us protection, safety, or control. Try to embrace flexibility rather than rigid food rules, and allow yourself to be imperfect in and out of the holiday season.
Finding Joy Beyond Food
While food is part of holiday celebrations, it does not need to be the focus. Engage in activities that bring joy unrelated to eating – playing games with family, enjoying winter walks, creating holiday crafts, or volunteering in your community. Building meaningful connections and memories matters more than any food you eat or don’t eat.
Remember, the ultimate goal is not perfect eating or unwavering body confidence. Instead, aim for a balanced approach that allows you to honor your health while presently participating in holiday joy. With practice and self-compassion, you can navigate this season in a way that feels authentic and nurturing to both body and spirit.
If you are struggling with food or body image concerns, know that support is available. The holiday season can amplify these challenges, and reaching out for professional help is a sign of strength. You deserve to experience the warmth and connection of the season without the burden of food and body anxiety.
READ MORE: 3 Eating Disorder Recovery Tips for the Holidays
Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.
This blog was written by Emily Labutta.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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