5 Ways to Manage Holiday Food Anxiety
" ... when we gather in celebration, food becomes part of the experience." - Emily Chistensen
Christmas is my favourite time of the year. The lights, music, and family time are so special during the month of December. Holiday traditions make the season memorable and enjoyable. And of course—food often plays a huge role in many of these traditions! It makes a lot of sense: when we gather in celebration, food becomes part of the experience. Families host big holiday meals filled with dishes we look forward to all year. Gingerbread cookies, eggnog, and seasonal treats find their way into our homes, bringing comfort and connection with the people we share them with.
While holiday food can be joyful, it can also bring up complicated feelings for many people. Feeling unsure about what or how much to eat, guilt after enjoying favourite holiday treats, or pressure to control portions can take away from the experience. It’s very common to struggle with food-related anxiety—especially during a season with so many commonly moralized foods. If you notice these thoughts coming up, you’re not alone. Here are a few evidence-based ways to reduce shame and build a more peaceful relationship with holiday eating:
1. Normalize All Foods
Research on flexible, non-restrictive eating shows that allowing all foods to fit reduces binge-restrict cycles and decreases guilt around eating. No single holiday meal or treat defines your health. Giving yourself permission to enjoy seasonal foods can support more balanced and satisfying eating overall. With the exception of allergens and diagnosed diseases that make it unsafe to consume, many foods can fit in your diet.
2. Listen to Your Body’s Cues
Tuning into hunger, fullness, and satisfaction—rather than external rules—helps guide eating in a way that feels grounded and respectful of your body’s needs. This might look like checking in with yourself before and after meals or noticing what foods feel comforting, energizing, or satisfying. Remember, eating is meant to fuel, sustain and satisfy your body! Listen to what it tells you!
Mindful eating can be an excellent tool to understand your body’s messages. Mindfulness is the practice of developing a conscious awareness of your present moment, nonjudgmentally and with purpose. Mindful eating has been found to improve psychological and physical health, making it a fantastic skill to learn! If you would like to bring a mindful awareness to your eating, draw your attention to your food and its different characteristics.
Ask yourself:
How does the food smell?
How does it look?
What’s the consistency/texture like?
When you put the food in your mouth, what do you notice?
When you begin to chew, what do you notice?
Concentrate on how you feel! Allow yourself to enjoy the flavours!
"Food is not a moral issue. Enjoying a sugar cookie does not make you “bad,” just as eating vegetables doesn’t make you “good.”"
3. Challenge Food Shame (from yourself, AND others)
Food is not a moral issue. Enjoying a sugar cookie does not make you “bad,” just as eating vegetables doesn’t make you “good.” Oftentimes, using moral labels can lead us to develop disordered eating habits, and even reduce our capability to properly adhere to our body cues. Moving away from moral language around food can reduce anxiety and help you experience meals with more presence and enjoyment. If someone in your life is making comments on your eating, do not be afraid to change the topic and move on to more comfortable topics!
4. Practice Self-Compassion
If you feel stressed, overfull, or worried about what you ate, self-criticism often makes things worse. A compassionate, curious approach—“What does my body need right now?” or “How can I support myself in this moment?”—can improve your connection with your body. Keep in mind, if you end up overeating, you can still listen to your body! We all overeat at times, and we can help support ourselves afterwards. Some light exercise and stretching can help!
5. Focus on Connection, Not Perfection
Holiday meals are about togetherness, tradition, and comfort. Food is just one part of that. Shifting the focus to shared experiences can make eating feel less pressured and more meaningful. When you are enjoying a holiday meal, connect with the loved ones around your table. Cherish the special time you get to share with those you love–and enjoy!
Looking for support in managing your feelings with holidays and holiday foods? Connect with us online HERE or by phone! 587-333-6349 💙
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC5556586/
https://www.sciencedirect.com/science/article/abs/pii/S2212267213018960
Disclaimer
Our content is for informational and educational purposes and is not a replacement for professional advice, diagnosis, or treatment. If you're facing mental health concerns, please seek help from a qualified professional for personalized guidance. Every individual's situation is unique, so use the information here at your discretion. While we strive for accuracy, the field of psychology is ever-evolving, and our content may not always reflect the latest research. Please prioritize your privacy by avoiding sharing personal information in comments or interactions. Your well-being is our top concern, so use our content for educational purposes, but remember to rely on professionals for your specific needs.
