How to Manage Food Anxiety Over the Holidays

THIS ARTICLE IS republished from The Conversation under a Creative Commons license.

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.

There are many reasons why the holidays can be such a difficult time for people struggling with eating concerns. Holidays can often magnify feelings such as stress, anxiety, isolation, and grief.

Hence, some people may turn to food for comfort and consolation. Being stuck indoors because of the festivities or due to cold weather might also encourage over-eating and worsen disordered eating.

Another issue is that there is a barrage of health and diet messages throughout the year telling us what we should and should not be eating. Yet during the holidays, adverts and cultural messages often promote overindulgence.

This can make people even more confused about what to eat—or make them feel guilty if they do indulge in festive treats. Added to this are social pressures—not wanting to say “no” to invitations which may involve eating and drinking more than usual.

For people struggling with disordered eating patterns, the festive season can feel like a minefield. Christmas celebrations often revolve around large, communal meals and encouragements to indulge. This can trigger complex and sometimes painful feelings, leading some to avoid family and social gatherings.

Eating disorders often involve developing habits around eating routines. For those with an eating disorder, eating in public can cause distress with fear judgement or feeling overwhelmed by the focus on food.

The festive period can feel even more stressful for those struggling with both disordered eating patterns and money concerns. Over the festive period, shops and adverts tempt us with expensive, luxurious foods.

In those facing money worries, the added pressures to spend over Christmas can trigger feelings of inadequacy and shame.

While this time of year is undoubtedly difficult to navigate, if you’re someone who struggles with disordered eating or weight and food anxieties, there are a few strategies you can use to get through it.

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 have gone by the time you get back.