For many, holiday gatherings can be a time of joy, laughter, and connection. But for those navigating an eating disorder or food anxiety, these gatherings may feel overwhelming or even triggering. Tables laden with food, conversations about diets, or the pressure to "just enjoy yourself" can create a sense of dread, making it difficult to fully engage in the celebrations.
If you've ever found yourself asking, "How am I going to get through this holiday season?" know that you're not alone—and it's okay to feel this way.
Navigating food anxiety during the holidays isn't about "Fixing" yourself or perfectly overcoming your struggles; it's about finding ways to honor your feelings, set boundaries, and care for yourself in a way that feels safe. Below are some tools and strategies that might help you approach holiday gatherings with more confidence and ease.
Plan Ahead and Set Intentions
Preparation can ease some of the anxiety around holiday gatherings. Think about what might feel challenging for you and brainstorm ways to make those moments more manageable. For example:
If large buffets feel overwhelming, consider making a plate of food that feels balanced and stepping away to a quieter space to eat.
If diet talk or food comments tend to trigger you, plan some gentle responses, like, "I'm focusing on enjoying the company today," or redirect the conversation with a question about a non-food topic.
Setting an intention for the gathering can also help. Ask yourself: What do I hope to get out of this event? It might be spending time with a particular person, enjoying a favorite holiday tradition, or simply staying present in the moment.
Create an Exit Plan
Having a plan to step away if needed can give you a sense of control. Whether it's excusing yourself for a walk, taking a bathroom break to breathe deeply, or even leaving the gathering early, it's okay to prioritize your well-being.
Sometimes, simply knowing you have an "out" can make a situation feel less intimidating. If you're attending with a trusted friend or family member, let them know you may need their support in stepping away.
Focus on Connection, Not Food
Holidays aren't really about what's on the table—they're about who's around it. While food might be a central feature, try to shift your focus toward connecting with others.
Engage in conversations, participate in activities, or ask someone to share their favorite holiday memory. Finding moments of connection can help you feel more grounded and less consumed by thoughts about food.
Set Boundaries Around Diet Talk
Comments about weight, diets, or food choices can be difficult to hear, especially if you're working toward a healthier relationship with food. It's okay to protect your mental health by setting boundaries:
Redirect the conversation: "I'm focusing on enjoying the holiday—how's work been for you lately?"
Be honest (if you feel comfortable): "I'd rather not talk about diets today. The holidays are tough enough!"
You don't owe anyone an explanation, and it's okay to disengage from conversations that don't serve you.
Practice Self-Compassion
Holidays can bring a lot of pressure to feel or act a certain way, but there's no "right" way to navigate these gatherings. If you feel anxious, triggered, or need to take a step back, remind yourself that these feelings are valid.
Try speaking to yourself the way you might to a dear friend. Phases like, "It's okay that this feels hard," or, "I'm proud of myself for showing up today," can be surprisingly powerful.
Use Grounding Techniques
If you start to feel overwhelmed, grounding techniques can help you reconnect with the present moment.
Focus on your senses: Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Practice deep breathing: Inhale for four counts, hold for four counts, and exhale for four counts.
Grounding exercises can create a sense of calm and help you move through difficult moments more smoothly.
Seek Support if You Need It
You don't have to face the holidays alone. Whether it's reaching out to a trusted friend, joining an online support group, or working with a therapist, support is available.
Therapists can help you develop coping strategies tailored to your needs, offering a safe space to explore your feelings and fears. At Libra Virtual Care, we're here to support you through the challenges and victories alike, helping you find peace and resilience—even during the holidays.
If you'd like guidance or support, our therapists are here to help. You deserve a holiday season that feels safe and fulfilling, on your terms.
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