Avoid Feast and Famine: Navigating the Holidays with Food Anxiety
Christmas can be a time of togetherness, fun and relaxation. Yet, it can also bring unique challenges – particularly for those who may struggle with food anxiety, weight concerns or an eating disorder.
Why the Holidays can be Difficult
Holidays can often magnify feelings such as stress, anxiety, isolation and grief. Being stuck indoors because of the festivities or due to cold weather might also encourage over-eating and worsen disordered eating. Additionally, there is a barrage of health and diet messages throughout the year telling us what we should and should not be eating, which can make people even more confused about what to eat – or make them feel guilty if they do indulge in festive treats.
Another issue is that there is often social pressure – not wanting to say “no” to invitations which may involve eating and drinking more than usual. This can trigger complex and sometimes painful feelings leading some to avoid family and social gatherings.
Avoid Feast and Famine
The new year often comes with pressure to undo the indulgences of the holiday – leading many to consider crash dieting. However, extreme diets can be harmful to both physical and mental health. Instead of falling into the trap of “feast or famine” during the holidays, try finding ways of balancing indulgence with healthy habits. Rather than eating a tempting dessert right after a meal, try taking a walk with your partner or family. The craving may well have gone by the time you get back.
Taking a break between meals may also help us better focus on our body’s cues and know when we’re hungry rather than eating when we’re sedentary just because the food is there.
gpointstudio/ Shutterstock
Focus on Nourishment
Instead of avoiding your festive favourites or cutting out entire food groups, try adding more nutrient-rich foods to your holiday meals. Foods such as fruits, vegetables, lean proteins, whole grains and other fibre-rich foods provide many benefits for your digestion and overall health.
Practice Self-Care
Stay mindful of the influence of advertising and social media during this time of year. Much of this content is designed to increase cravings, body dissatisfaction and comparisons with others. It may be helpful to take a break from social media during the holidays to avoid content that may bother you.
Or practice self-care by adopting activities and strategies which are enjoyable and meaningful to you. Doing something fun and relaxing can help people cope with stress and anxiety surrounding the pressure of the holidays.
Seek Help and Support Where Needed
Talking with someone can help reduce worry and a sense of isolation. Reach out to trusted people or helplines if feelings during the holidays become overwhelming. Work with a therapist or support group to develop strategies for handling weight-related issues and ways of coping with challenging situations.
The advice of NHS England and Beat is that a person with an eating disorder should seek help at the earliest opportunity.
Conclusion
While the holiday season can be a challenging time, there are steps you can take to make it more manageable. By avoiding feast and famine, focusing on nourishment, practicing self-care, and seeking help and support where needed, you can reduce your stress and anxiety and enjoy the holiday season.
Frequently Asked Questions
Q: What can I do to avoid over-eating during the holidays?
A: Try taking a break between meals, finding ways to balance indulgence with healthy habits, and focusing on nutrient-rich foods.
Q: How can I cope with the pressure of the holidays?
A: Practice self-care by adopting activities and strategies that are enjoyable and meaningful to you, and don’t be afraid to reach out to trusted people or helplines if you need support.
Q: What can I do if I have an eating disorder and am struggling during the holidays?
A: Seek help at the earliest opportunity. Talk to a trusted friend, family member, or mental health professional, and consider joining a support group or seeking professional help from a therapist or nutritionist.
