4 Tips to Survive the Holidays When Healing Your Relationship with Food and Body Image
The holidays can be a challenging and anxiety- provoking time of year for many when it comes to food, body image and setting boundaries with family members. I wanted to share some of my top tips so you can go into the holidays feeling calm and present.
The holidays can be a stressful time when healing your relationship with food and body image. Use the survival guide below to you enter the holiday season feeling confident and empowered!
Tip #1: Eat as if it was a regular day and *do not* skip meals!
You may be thinking "well isn't it better to eat less earlier on in the day and save calories so I can eat more later on?" I am going to gently challenge you on this. Your body is incredibly wise. If you don't eat enough throughout the day, you are more likely to eat past comfortable fullness later on. I don't know about you but I have had to unbutton my pants after a Thanksgiving dinner and it's not comfortable (live and learn!) When you show up at Thanksgiving meal too hungry, it makes it much harder to be present with loved ones, pace yourself and to enjoy your meal.
Consider this instead: Have a regular breakfast, bonus points if you include some protein to balance out blood sugars (think: yogurt, eggs, protein-packed smoothie, nut butter, nuts, seeds, and beans ). Do not go longer than 4-5 hours without eating. If your Thanksgiving meal is earlier in the day (like lunchtime) perhaps have a snack to get you from breakfast to lunch. By eating consistently leading up to your holiday meal, you can show up excited to eat without feeling the effects of low blood sugar and anxiety.
Tip #2: Remind yourself, you can always have this food again or have more later.
Thanksgiving creates a certain mindset that you can only have this food ONE time a year. Insert panic! When we enter a meal with a scarcity mindset, we are more likely to not honor hunger/fullness cues and eat past fullness. You may have the mentality of "well I already messed up, might as well throw in the towel!" This can lead to uncomfortable fullness, guilt and shame.
Consider this instead: Remind yourself that you can always* have this food again whether it is November or July! There is no need to try to eat everything at once. By doing this, you likely won't really taste or enjoy the food. Instead, can you focus on what sounds really good and what you are in the mood for? Observe what food is being offered and then decide what you want. Remember, you can *always* go back for seconds or thirds! Can we place the scarcity mindset with an abundance mindset? It will do wonders.
Tip #3: Set boundaries and then reinforce them over and over and over again
The holidays can be a stressful time for many. Family members may comment on your appearance or engage in diet chatter at the table so how can YOU create a safe space for yourself? Insert: boundaries! We cannot control what people do, say or think but we can control how we react and what we do next.
Consider this instead: Go in with a boundary game plan
Set a firm boundary. Let them know that you are trying to heal your relationship with food and your body and you rather not engage in conversations about dieting, weight or food.
Change the subject or pivot the conversation. Ask them what TV shows they are currently watching or what books they are reading.
Add a neutral or positive spin to the conversation. For example, Aunt Jessica says "ugh, this sweet potato pie is going to make me gain 10 pounds!" and you can respond with "sweet potato pie is my favorite! This one is especially delicious."
Walk away. You can always get up from the table to use the restroom, check your phone or go outside for some fresh air. Consider beforehand what you may need to help ground yourself.
Tip #4: Have compassion for yourself
The holidays aren't always easy, especially when there is a long and complicated history with food and your body image. The holidays can sometimes make the critical inner voice louder.
Consider this instead: Be kind and gentle with yourself. How would you talk to a friend or a loved one? Can you treat yourself with the same love, care and respect? Regardless if you ate beyond comfort, got into an argument at the dinner table or felt out of control around food, you still deserve to treat yourself with love and respect. Rather than find ways to restrict or add exercise the next day, how can you honor your needs and care for your body?