Tips to Navigate Food & Body Image Concerns During the Holidays
For individuals who struggle with food and body image concerns, this time of year can be anything but “merry-and-bright.” Clients who are struggling with these concerns report that this time of year feels especially difficult, as they might be battling with family dynamics, busy social calendars, financial strain, social expectations and pressures, all while trying to navigate a healthy relationship with their bodies and food.
I wanted to share three tips that might help give support and hope to anyone who is looking at this upcoming holiday season with dread due to food and body image struggles.
View the holiday season as a normal period of eating
It is common for food to be the centerpiece of most holiday gatherings, which can be tricky for anyone not to get caught up in the fanfare around the holiday meal. There can be talk about how much or how little each person will be eating at these meals, which can cause stress and anxiety for those who struggle with food/body image concerns.
An important concept I encourage my clients to practice during the holiday season is to eat normally. “Eating normally” essentially means listening to one’s hunger and fullness cues. Sure, there will probably be foods at these holiday gatherings that one does not get to eat very often; that doesn’t mean one needs to forgo listening to one’s body because of this.
What studies have shown for people who do not eat normally during the holidays is that they then experience excessive guilt and shame about their bodies and their choices, which then leads them to want to “fix” themselves (hence why there is a huge increase in gym memberships at the beginning of the year) to counteract the perceived overeating that was done during the holidays. I encourage my clients to reject this vicious cycle, and instead work towards practicing eating mindfully during the holiday season, while continuing to enjoy the holiday foods that one does not eat very often. Healthy eating means all things in moderation, and most holiday treats can be eaten at other times throughout the year too. So enjoy the holiday meals, just make sure to not stop listening to your body in the midst of it all.
2. Engage in activities that are not food related
Enjoying food is a wonderful element of the holiday season, and yet it is not the only aspect of the holidays that can be enjoyable. I encourage my clients who struggle with food/body image concerns to intentionally find ways to make memories during the holiday season that have no connection to food or changing the body.
There are so many fun things a person can do during this season. One could make holiday crafts, go ice skating/play in the snow, decorate the house with holiday decorations, watch holiday-themed movies, build a bonfire and look up at the stars, wear fuzzy pjs, sing holiday tunes with others, and these are only a few of the options. Find ways this holiday season to make fun memories that don’t make food or changing one's body be the star of the show.
3. Wear clothes that fit and make you feel good
Clothing has a powerful effect on the human brain. There have been many studies conducted that show a relationship between fashion and mental health. Fashion experts have stated that fashion can be an important form of self-expression and it also can have a powerful effect on our mood. It has been shown that how one feels about the clothing item or how one feels while wearing the clothing item tends to affect one’s mood.
Another essential body image tip that I encourage my clients to consider, especially during the holiday season, is wearing clothes that fit their bodies and make them feel confident. When we wear clothes that don’t fit our body (whether because the clothes are too big, too small, or don’t feel secure on our bodies), it can make us feel uncomfortable, which then causes us to think more about our bodies than we usually would when we wear clothes that fit. I consistently tell my clients that clothes are meant to fit you, you are not meant to fit the clothes. So if an item of clothing is not fitting right or the clothing is making you more aware of your body, it is ok to change into something else.
It is also essential to wear clothes that we feel confident in, as it can positively impact our perception of ourselves. Since there can be a tendency to be more aware of our bodies during the holiday season, a good, intentional way to foster a healthy body image is to wear clothes that fit and make us feel good about our bodies.
As a final encouragement, I remind my clients often that their worth and value does not come from the food they eat and the body they encapsulate. A person’s worth is not determined in calories or pounds. Food can be enjoyed and experienced this holiday season and you can and will continue to be the same you. So I hope you attempt to enjoy this holiday season in all its elements, food and body included. If you need support during this time, reach out to one of our skilled clinicians who can help you navigate these concerns!
About the Author
Laura Lahay, LCPC is a clinical professional counselor eating disorders/body image issues, LGBTQIA+ support, and spirituality/religious trauma She incorporates a range of modalities from ACT, DBT, Emotion-Focused Therapy and Person-Centered Therapy into her treatment. Read more about Laura here!