The holiday season is a time of socializing, celebration and reunions. Now is the time when families, coworkers and friends gather together around food. For those struggling with an unhealthy relationship with food and the body, the holiday season may not be so bright and merry. If you experience great emotional stress around the holiday season, you are not alone. Here are some reasons why the holidays can be so stressful when it come to food:
- Fear of weight gain.
- Too many food items available.
- Guilt around indulging.
- Feeling weak or out of control.
- Stress and anxiety.
- Uncomfortable being seen eating food.
- Pressure or comments when eating.
- Worry of offending others.
- Struggling with "normal" food portions.
- Remarks about body weight/size.
- Inability to recognize fullness.
- Eating on another person's schedule.
- Identify your triggers for overeating/binging or food restriction, such as going long hours without eating.
- Prepare your responses for conversations about body image, dieting and weight.
- Give yourself alone-time and space during social gatherings.
- It's ok to eat a little more than you normally would.
- Keep diet talk and body image discussions away from the table. Even the standard statement of "you look healthy" or "you look great" can be triggering. Many disordered eating behaviors stem from food control and body image/appearance.
- Avoid statements like "you’lI put on some pounds." There's no need to criticize your body or other people's bodies.
- Avoid all-or-nothing thinking. Eat with a mindset of curiosity and gratitude.
- Listen to your body. Notice feelings of fullness and hunger.
- Set boundaries and be willing to say no thank you.
- Eliminate negative self-talk. If someone at your holiday table is suffering with disordered eating, here are a few suggestions to make this individual feel welcomed and comfortable: Do not focus on what the individual is eating.
- Make the primary focus of the holiday on something besides food.
- Plan activities that don't involve food - such as games, decorating or spending time talking.
- Offer a dish that this individual would feel comfortable eating.
- Honor agreements to not discuss body image, weight loss, diets or appearance.