Here are some coping strategies for dealing with holiday food stress that I share with my clients:
#1 Set Boundaries
- Communicate with family or friends: Let them know about your needs and concerns. Ask for their support in avoiding triggering conversations or pressures around food.
- Plan ahead: Decide in advance which foods you’re comfortable eating and the portion sizes that work for you, allowing you to feel more in control.
#2 Bring Safe Foods
- If possible, bring food that you feel comfortable eating. This allows you to ensure there are safe options available for you at the gathering.
#3 Focus on the Social Aspect
- Shift your focus away from the food and toward spending time with loved ones. Engaging in conversations or activities that aren’t centered on eating can help reduce anxiety.
#4 Mindful Eating
- Practice mindfulness by eating slowly and paying attention to hunger and fullness cues. Try to enjoy the food without guilt, recognizing when you’ve had enough. Perhaps refamiliarize yourself with the hunger/fullness chart.
#5 Have a Support Person
- Bring a trusted friend or family member to holiday events who understand your recovery journey and can offer emotional support when needed.
#6 Limit Triggering Situations
- It’s okay to set limits or say no to certain gatherings if they feel too overwhelming. Choose the events that align with your comfort level, and don’t feel obligated to attend everything.
#7 Use Coping Skills
- Utilize coping techniques such as deep breathing, grounding exercises, or journaling before and/or after the event to manage stress.
#8 Avoid Food-Related Conversations
- If the conversation turns to dieting, body image, or food-related guilt, gently steer the conversation discussion elsewhere or excuse yourself. Protecting your mental space is important.
#9 Self-Compassion
- Be kind to yourself. Recovery is a process, and it’s okay to feel challenged. Remind yourself that you’re making progress and don’t have to be perfect.
#10 Reach Out for Professional Support
- If holiday stress feels overwhelming, consider connecting with your therapist, dietician, or support group to talk through your feelings and get guidance for specific concerns.
By preparing in advance and prioritizing your emotional well-being, you can navigate holiday gatherings with greater ease while maintaining your recovery.