Stop the Holiday Food Fight & Reclaim Your Joy During This Eating Season

As the holidays approach, are you already dreading the internal battle over ‘right’ or ‘wrong’ food choices? Many of us will be internally battling the urge to be ‘all in or nothing’ and consumed with worry over ‘right’ or ‘wrong’ food choices. The holidays are a wonderful time of year to connect with family, friends, memories, and traditions. They’re full of homemade treats, comfort foods, indulgent sides, and cocktails.

These events should be something to look forward to, something to enjoy, not something to stress over. But for many, food and food choices lead to stress, a lot of it.

Let’s change that!

A helpful way to manage these negative thoughts about food is to challenge them.

To challenge them we need to become aware of them and our frequency of their use and our belief in them.

This would be noticing when you are using terms regarding food such as ‘good’, ‘bad’, ‘right’, ‘wrong.’ Restrictive phrases such as ‘can’t’, ‘shouldn’t.’ Absolute words like ‘never’ or ‘always.’ Even using terms like ‘cheat day’, ‘junk food’, ‘diet’ can be harmful.

When we use these words and phrases when referring to food, we assign moral value to foods that can then lead to feelings of guilt, shame, anxiety, and embarrassment. Once we begin to feel those emotions towards our food choices, we begin to tie our self-worth to food and this can lead to depression, anxiety, and disordered eating habits. Challenging the negative thoughts and false beliefs that what you decide to eat changes your value is not easy and takes consistent practice.

Another thing we can do to challenge the ‘all or nothing’ battle with food choice is being

aware of what food does for you, individually. Food is our primary source of fuel. Food is

how we survive, heal, and regenerate, making it vital in every process within our bodies. Individually we differ in what taste, texture, flavor, and temperature we prefer. We also have foods that are more effective or ineffective for our individual systems. (i.e., constipation with foods varies individually).

Food is also more than just nutrition. Food can bolster mental health, provide comfort, and give connection to community and culture. Ultimately food serves us in being a source of energy, repair, satisfaction, and connection.

During the holidays, the best way to challenge negative thoughts and reduce anxiety is

to feel prepared. When facing food choices that are new or anxiety-inducing, try these

tips:

Eat Intentionally

• Don’t skip meals, even on days that you have events; eat on your typical schedule.

• Listen, learn, and answer your body’s hunger and fullness cues.

• Appreciate the sensory experience of the food you choose to eat.

Practice Self-Compassion

• Offer yourself the same kindness you would offer a friend.

• Understand you can still nourish your body even when eating foods you typically don’t during special events.

Meal Plan with Flexibility

• Plan your meals in advance: make a list for the grocery store, pack your lunch, prep dinners for busy nights.

• Have snacks on hand for when plans change unexpectedly.

Embrace Beneficial Habits

• Prioritize sleep.

• Engage in joyful movement.

• Find ways to reduce stress.

The holidays are meant for joy and connection.

By challenging negative thoughts and practicing supportive habits you can shift your focus from food worry to fully enjoy the season - without the stress.

If you’re struggling in your relationship with food and it is affecting your weight, causing physical symptoms, leading you to socially withdraw, creating significant restriction or binge eating, or resulting in compulsive or compensatory exercise, seeking support from a medical professional, counselor, or dietitian is strongly recommended.