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Navigating Food & Body Image During The Holidays: Part 2

Hello again friends! Sam and Megan here to check in with you. We made it through Thanksgiving, phew. And now we collect ourselves again as we approach Christmas and the New Year and all the holiday parties that come with it. 

If the holidays are stressful for you, it may be tempting to engage in disordered behaviors like restriction, emotion-driven eating, exercising to “earn food” rather than for enjoyment, eating in private, engaging in body shaming, or avoiding the experience altogether. And it’s certainly understandable why you may feel that way. As humans, we tend to crave immediate escape from anxiety and discomfort, and these behaviors can help lower our anxiety initially. 

For example- if we are feeling anxious about the food situation at a holiday party and decide not to go, our anxiety about the situation will go down pretty quickly. The problem is, these efforts to reduce our anxiety are only effective temporarily, and often come with the consequences of missing out on experiences and connection with others. 

You deserve to be able to attend holiday events with the knowledge and comfort that you are capable of navigating these potentially challenging situations. Our hope is that this blog inspires you to focus on what is within your control to make the day the best it can be for yourself. 

So, how do we navigate the challenges head on? Below we will break down a few common situations that have potential to promote discomfort around food and body image during the holiday season, and tips for how to cope through it.

Navigating Your Environment:

During the holiday season, we are often spending time outside of the comfort of our own homes and routines. This may involve eating at work parties, having potlucks, spending time at other’s homes, and being surrounded by people you may not see every day. Although the increased social opportunities can bring connection and celebration, it can feel pretty daunting to sign up for partaking in an event where you know you will have less control. Disordered eating thrives on rigidity and secrecy, so know that making an active effort to attend these functions despite the anxiety it causes is a huge win. Here are some ideas for how to set yourself up for success in any environment:

Get curious about any anticipatory anxiety you may be feeling:

Take some quiet time to explore what specifically may be triggering anxiety for you- is it the types of foods? Eating in front of others? Worried someone you don’t see often may notice changes in your weight? Identifying and labeling our anxiety triggers can help to prepare for these specific situations more effectively.

Make a “Cope Ahead” Plan

Sometimes it can be helpful to visualize ourselves in the situation we are feeling anxious about. If the worst case scenario your brain is coming up with were to come true- how would you likely feel? What urges might surface for you? What has historically been helpful when you’ve felt that way before? This gives us an opportunity to be in tune with our physical and emotional needs and helps us feel more prepared to face these stressors.

Have a Support Person

Designating a safe person that can help provide you with comfort, encouragement, or distraction can remind you that you are not alone. Talking to a friend or family member beforehand that you may want their support is a great way to advocate for your needs. Even if you don’t want to disclose what you are going through, it can be helpful to keep a person in mind that makes you laugh or provides you with helpful distraction, as they might be a person you can prioritize being around. Remember that your support person can also be a friend or family member that you can call or text throughout the day too.

Staying Mindful and Present

As hard as it can be, try to find opportunities to genuinely connect with your environment and those around you, outside of food or other triggers. Being intentional with our interactions and staying engaged with others can help shift our focus from unhelpful or ruminating thoughts about food or our bodies. 

Come Prepared

Bringing a game or activity can be a helpful way to keep the focus on having fun. 

Check In With Yourself

Throughout the event, take an opportunity to check in with how you are feeling. If you need to take a self care break or quiet moment to yourself- do it! Remember that you do have control and autonomy, even if it isn’t your home or safe space.

Challenge People-Pleasing

You know your needs best. Resist delaying or overriding your own needs in order to make others comfortable. Your job is to take care of you. Whether there is pressure to try food, stay longer, or conforming with other expectations- you get to make the choice for yourself on what is best.

You got this.

Sincerely,  

Megan & Sam