Navigating Holiday Eating with Self-Compassion
For many, holiday meals can stir up a range of emotions, from excitement to anxiety, especially for those managing mental health challenges or a history of disordered eating. Skyland Trail Registered Dietitian Brianna Tanner offers insights and strategies for finding balance, from avoiding binge-restrict cycles to setting boundaries in family conversations and practicing holiday self-care. Read more to find strategies that offer a healthier, happier holiday season.
How can individuals with mental health challenges approach holiday eating in a way that prioritizes both their physical and mental well-being?
The holidays don’t need to be a time of strict dieting or restriction. Flexibility and self-compassion are key. Don’t berate yourself if you eat a bit more than usual—it’s the holidays! Still have fun, and enjoy the time with your family, but just be mindful. It becomes easier to enjoy the holiday without stressing over each meal by letting go of guilt and embracing a balanced approach. Seasonal gatherings are a time to connect with loved ones, not just the food on our plates.
What are some strategies to avoid falling into a cycle of binge eating during the holiday season?
Preventing overeating starts with mindful awareness and portion control. Don’t overthink it too much; just monitor your portions and don’t feel pressured by anyone to eat more than you want to. When we pause to enjoy each bite, it’s easier to recognize our fullness cues and avoid feeling overwhelmed or uncomfortably full. Taking breaks between servings, drinking water, and focusing on the flavors can enhance the experience while keeping it balanced.
For those who might be tempted to restrict their food intake in preparation for holiday meals, what advice would you give to maintain a balanced approach?
Restricting in preparation for holiday gatherings can often lead to a binge-restrict cycle. Instead, focus on nourishment rather than restriction. Think about what you could have rather than what you can’t. The food isn’t going anywhere. Remember that feeling deprived often leads to overindulging later. Having a nutritious meal beforehand can help avoid feeling ravenous and allow you to enjoy your favorite holiday dishes in moderation.
The holidays can come with unsolicited comments about food choices or body image from well-meaning family members. Tanner suggests setting boundaries with kindness and assertiveness. Be gentle but firm. You can say, ‘I’d rather not talk about that’ or ‘No, thank you.’” Redirecting the conversation to a different topic can also be helpful. By standing up for yourself respectfully, you can maintain a positive atmosphere while protecting your mental well-being.
What role does planning play in maintaining healthy eating habits over the holidays, and how can someone with anxiety or depression make realistic plans?
Planning can help ease anxiety and provide structure around holiday meals without feeling restrictive. Tanner recommends starting small. Go in with the goal of creating as much of a balanced plate as you can (healthy fats, protein, and carbohydrates), but keep it realistic. For those with mental health concerns, taking a relaxed approach to planning meals can reduce pressure, making it easier to enjoy the holiday while still feeling in control.
Can you share some tips for managing holiday stress without turning to food as a coping mechanism?
Holiday stress is common, and many turn to food for comfort. Take breaks when needed. Go to a quiet room. Do some meditation, journaling, or even light stretching. Getting outside for fresh air or walking with a supportive family member can help. Finding other ways to decompress can provide relief from stress without relying on food as a coping tool.
What are some common misconceptions about “healthy” or “guilt-free” holiday eating, and how can we shift to a more positive mindset around food?
The idea of “guilt-free” eating can create unnecessary pressure. You don’t have to earn your food or feel guilty for enjoying a holiday meal. Shifting to a positive mindset involves giving yourself permission to indulge mindfully. Focus on intuitive eating—eating until you’re satisfied but not overly full. Embracing holiday treats without labeling them as “bad” helps remove the guilt and encourages a more enjoyable eating experience.
How can individuals with a history of disordered eating prepare themselves mentally and emotionally for holiday events that center around food?
If you’re feeling anxious about holiday meals, take a moment to check in with yourself and understand your feelings about food. If you notice obsessive thoughts about food, or feelings of guilt or shame after eating, it might be a sign of an unhealthy relationship with food. Seeking support from a mental health or nutrition professional can help you develop a structured, supportive plan to manage these feelings and find a healthier approach to eating.
What are some simple, practical ways to enjoy traditional holiday foods without feeling like you’ve overindulged?
Enjoying traditional foods in moderation is possible. I suggest portion control and deliberately eating slowly. Take a moment before reaching for seconds, and enjoy each bite. Savoring your food allows you to feel satisfied without overindulging, which can prevent uncomfortable fullness. Drinking water throughout the meal and focusing on the sensory experience can enhance your enjoyment and support a balanced approach.
Are there any specific self-care practices you recommend to support a healthy mindset during the holidays?
Self-care is essential for maintaining a healthy mindset. Make time for yourself. Whether it’s meditation, journaling, or spending a few quiet minutes each day, carving out time for self-reflection can help ease holiday stress. Sometimes, we’re surrounded by so many people, so make sure you have moments of solitude. Honoring your needs can go a long way toward enjoying a fulfilling, balanced holiday season.