Food and the Holiday Season
Hello my friends! Happy Holiday’s! It’s officially December, and I’m getting excited for all of the holiday baking that will be happening (and I will be tasting) between now and New Year’s. Food is such an integral part of the holiday season. While this can bring joy within our families and our communities, it can also be triggering if you are struggling with your relationship with food. I want to share with you some strategies that I implemented to help reduce anxiety for me around food centered holiday gatherings.
For my family, as it is with many families, food has always been a part of our traditions and joyful memories. One of my favorite family traditions is making Italian cookies called pizzelles. They look like this if the name doesn’t ring a bell:
My dad’s side of the family is all Italian, and my grandma used to make ALL of the goodies around the holiday. I’m talking wedding cookies, pizzelles, biscotti, lasagna, wedding soup, homemades (pasta, sauce, and meatballs from scratch), all of the things. I have so many joyful memories with her centered around making food. I will never forget the smile on her face as she danced around the kitchen with my dad (her son) as he sang Lou Monte in the middle of us rolling out the pasta dough. For my family, food and music bring so much joy and remind us of happy times that we’ve shared with our loved ones. Anytime we are rolling out hundreds of mini meatballs, making pasta, or pizzelles, we put on Italian music and dance around the kitchen. Since I am usually on pizzelle duty, these cookies are especially important to me because they bring my grandma’s kind, loving, and joyous spirit to the forefront as I make them. Peep the throwback picture of my family (minus my brother — who, to this day, does not like taking pictures) below.
I share this with you to note that, while food is fuel for our bodies and provides our bodies with essential nutrients, it is SO much more than that. Food is tradition, food is community, food is giving and showing love, food is family, food is joy. This is highlighted during the holiday season, and I hope that you give yourself permission to experience all of those things when it comes to food.
If you are someone who struggles with your relationship with food or your body, the holiday season and gatherings centered around food might feel difficult and overwhelming. Instead of feeling joy, love, or community when it comes to food, often times food brings about feelings of anxiety and distress. This was especially true for me when I was recovering from an eating disorder. Family and friend gatherings, which always centered around food during the holiday season, were stressful for me. I wanted to enjoy the company of the people around me, but most of the the time I was anxious about feeling too full, what I ate or didn’t eat, how tight my clothes felt on my body, all of those types of things. If you are someone who is struggling/has struggled with an eating disorder, disordered eating, body dysmorphia, or generally struggle with food and body image you will know what I mean. If that resonated with you, I hope that you know you are not alone!
I want to share with you some strategies that I implemented that worked for me to reduce anxiety around holiday gatherings.
Problem solve through barriers BEFORE you go.
Triggers are going to be personal to you. What triggers do you anticipate popping up at the gathering? Write them down and problem solve a few ways you can respond. I would often do this with my counselor during a session or with a trusted friend.
Do you anticipate triggering comments or conversations? Have a few planned responses. For example, if someone comments about your size/shape/weight you could respond with something like “I’d prefer we not talk about my body, but I’d love to hear about the project you’ve been working on”.
Eat your regular meals prior to the gathering (try not to skip meals).
This is especially important if you struggle with regular binge eating or episodes of overeating. Skipping meals will only perpetuate the behavior. You do not have to “earn” your food or “save up calories” for later. Keep yourself nourished throughout the day, and eat foods that you feel comfortable eating.
Take a walk or step outside.
If you start to feel overwhelmed, take a walk or step outside. Fresh air and moving your body can feel rejuvenating. It also gives you a moment to be away from food and/or the crowd, say some affirmations or talk through feelings, and listen to your body. What do you need in this moment?
Make a cup of tea
Eat what you feel comfortable eating then make yourself a cup of tea or beverage of choice. This allows you to keep something in your hands, still have that hand to mouth action, and gives you a buffer to assess: “do I want to eat more? Am I hungry? Am I anxious?”
FIND WHAT WORKS FOR YOU.
Planning and implementing strategies is what builds your wellness toolbox and sets you up for success in the future.
TRUST that you are fully capable of caring for yourself through these difficult moments.
YOU GOT THIS!
Wishing you so much love, peace, and joy this holiday season.
