How to control food anxiety during the holidays

THIS ARTICLE IS republished from The conversation under a Creative Commons License.

Christmas can be a time of togetherness, fun and relaxation. However, it can also bring unique challenges, particularly for those who may struggle with food anxiety, concerns about weight, or a eating disorder.

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

Therefore, some people may turn to food for comfort and solace. Being trapped inside due to the holidays or due to cold weather can also lead to overeating and worsen disordered eating.

Another problem is that throughout the year there is a barrage of messages about health and diet that tell us what should and shouldn’t be eating. However, during the holidays, advertisements and cultural messages often promote excess.

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

For people struggling with disordered eating patterns, the holiday season can seem like a minefield. Christmas celebrations often revolve around big communal meals and encouragement to treat yourself. This can trigger complex and sometimes painful feelingsleading some to avoid family and social gatherings.

Eating disorders often involve developing habits related to eating routines. For those with an eating disorder, eating in public can cause distress with fear, judgment, or feel overwhelmed because of the focus on food.

The festive period can be even more stressful for those struggling with eating disorders and money worries. During the festive period, shops and advertisements tempt us with expensive and luxurious foods.

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

While this time of year is certainly difficult to navigate, if you are someone struggling with eating disorders or weight and food anxiety, there are some strategies you can use to overcome it.

Avoid feasts and hunger

The new year often comes with pressure to indulge in holiday indulgences, leading many to consider crash diets. However, extreme diets can be harmful for both of you. physical and mental health.

Instead of falling into the “feast or famine” trap during the holidays, try to find ways to balance indulgence with healthy habits. Instead of eating a tempting dessert right after a meal, try going for a walk with your partner or family. The desire may be gone when you return.