5 Ways to Increase Joy and Reduce Anxiety Over the Holidays
‘Tis the season to be jolly! But let’s face it: while some people are going full-tilt into the festivities, the holiday season can be triggering for others — and food is a huge factor for many.
If you dread navigating nutrition around the holidays, you are certainly not alone. Celebrations — particularly with family involved — can invoke food and weight anxiety from childhood, troubling conversations around diet culture, and pervasive feelings of shame and guilt.
Here are five ways to help reduce fear and anxiety around holiday eating, and create a healthy, joyful atmosphere for everyone involved.
1. Don’t comment on others’ bodies.
This may seem obvious (well, maybe not to Aunt Karen…), but please refrain from making comments on people’s bodies — even if you think you’re saying something positive. You never know what someone is going through, and what may seem like a throwaway comment to you can have a deeply triggering effect on the recipient. At a loss for what to say?
“I’m happy you’re here!”
“It’s so great to see you.”
“What have you been cooking lately?”
“Have you read any good books this year?”
“What did you think of the White Lotus finale?”
2. Create boundaries if diet talk comes up.
If you feel comfortable engaging, try approaching the conversation from a place of curiosity and insight. “I’ve started working with a [dietitian, therapist, body image coach, etc.] and am exploring what works for me personally…” If you need a firmer boundary, feel free to remove yourself from the conversation: refusing to engage in diet talk (or any toxic conversation topic, for that matter) is a-okay too.
3. Don’t “save up” for a big holiday meal.
Eat regularly throughout the day and before the big meal; enjoy snacks and remember to hydrate. Restricting is a recipe for binging. While it’s not inherently bad to overeat, you might experience guilt and physical discomfort. Please keep in mind that overeating is not scientifically or morally wrong. This takes time and work to internalize! Know that if you do eat more than you intended, that’s okay — it’s one meal. Try to focus on the good where you can.
4. Wear comfortable clothing that makes you feel confident.
Rather than throwing a bunch of pieces into your suitcase at the last minute, spend a little time planning a comfortable, stylish outfit that will help you feel your best for a holiday celebration. Invite a close friend over for a closet fashion show, or go shopping and gift yourself a new item that evokes confidence and joy. If you have time before or after the holidays, consider treating yourself to a virtual stylist like Art in the Find or The Color Key to help you determine what styles and colors work best for you.
5. Protect your time and take breaks.
Holiday togetherness can be stressful, particularly if you’re spending a lot of time in close proximity with people. Make sure to take breaks and recharge: go for a walk, read a book, watch a TV show, close your door, etc. If you’re visiting an overwhelming relative or friend, time-block your schedule and don’t commit to more than you can handle. Schedule rest or an activity you enjoy after the holidays, so that you have something to look forward to and an opportunity to decompress.
All in all, this holiday season comes but once a year: the festivities, wonderful and stressful alike, are fleeting. Enjoy what you can, step away when you need, and exhale the rest.
If any of the above resonates with you, please reach out — I’d love to chat more about how working with a dietitian can improve your physical and emotional health long-term.
Happy Holidays,
Danielle