Do You Struggle with Holiday Eating?
Can you believe it's November?!? My favorite time of year. For many however, the holiday season is a challenging time. Thanksgiving in particular is the most triggering. The combination of complex family dynamics, extensive buffets, and heaping plates can easily provoke anxiety and fear especially for those who struggle with any type of disordered eating. Of course, this year might be a little different. Our large family gathering will not be taking place but that doesn’t mean the day won’t come with some challenges. Whether you are celebrating with a small gathering of friends or family, going out to eat or taking advantage of a quiet dinner with your immediate family, you can use the experience as an opportunity to challenge your inner critical voice and default behaviors. Step outside your comfort zone and cope with stress and triggers without resorting to maladaptive behaviors.
Below are some tips to navigate day:
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Get enough sleep the night before. Everything is more difficult when you’re feeling drained or exhausted. If you are with extended family for the weekend, schedule some downtime for yourself to decompress.
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When you wake, set an intention for the day. This will serve as something on which you want to focus or what you want to experience. It could be a simple mantra or affirmation you prepare and repeat to yourself throughout the day.
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Plan ahead. Are there any potential obstacles that could come up throughout the day or weekend? If so, make a plan on how to handle them without resorting to food.
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Wear something fun or as fashionable as you want but make sure it’s comfortable! There’s nothing worse than tugging at an ill-fitting shirt or pants when you are already feeling anxious or uncomfortable.
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Don’t restrict your intake Thanksgiving morning. You’re more likely to eat beyond what is comfortable if you arrive at the table starving. Instead of skipping breakfast, I encourage you to counter this practice by eating breakfast and even a morning snack.
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Prepare conversation starters that focus on people, not food, body or weight.
As for the food? This is probably the easy part compared to the emotions and navigating complex relationships. Allow curiosity and compassion to serve you.
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Choose foods that seem the most interesting and appealing. Take as much as you want but know that you can go back for more if you’d like.
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Practice mindfulness during the meal. Pay attention as you eat and ask yourself, what tastes really good? What am I really enjoying? What sensations am I noticing? Have I noticed them before?
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If you eat until uncomfortable, acknowledge that your body knows how to digest it and the feeling will dissipate. The feeling is temporary and you’ll feel like yourself again soon. There is no need to beat yourself up or make a plan for any kind of compensatory eating, noneating or exercise. One day of eating, or even a few days of eating favorite foods in larger volumes will not cause harm or result in long term health consequences.
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Save room for dessert! Deprivation is ultimately what leads to a binge or eating more than what feels comfortable. Give yourself permission ahead of time to eat dessert. This makes the statement that you will not deny yourself something you want.
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Connect to your breath. Use slow, deep breathing to invite love, gratitude and patience into your heart. For a deeper connection, heart center yourself by placing one hand on your heart and one hand on your belly then breathe. Heart centering allows your nervous system to relax. When you’re relaxed not only do you feel better, you can access deeper reserves of compassion and understanding for yourself and others.