Managing food anxiety this Christmas when food is everywhere
The Christmas season brings joy, connection, and a lot of delicious food. But if binge eating is something you struggle with, it can also be a time of anxiety and stress. With festive treats at every turn—office parties, family dinners, and social gatherings—it’s easy to feel overwhelmed and out of control around food.
The good news is that it doesn’t have to be this way. By adopting a few practical strategies, you can feel more at ease around food this Christmas, even when it seems like it’s everywhere.
Here are some small focus points to make food less of stress this Christmas.
1. Establish Regular Eating Patterns
One of the best ways to feel more at ease around food during the festive season is to stick to a regular eating pattern. When you skip meals or try to "save calories" for a party, you often end up feeling overly hungry, which can make it feel like you are not in control of food.
Establishing a regular eating routine helps keep your blood and energy levels stable and allows you to be more present in the moment, rather than constantly thinking about when or what you’ll eat next. Instead of letting hunger and food concerns distract you, you can focus on enjoying the company, conversations, and festive atmosphere.
Quick Tip: Eat a satisfying, protein-rich snack before heading to the party. This could be a piece of fruit with a handful of nuts, yogurt with some granola, or a slice of cheese with wholegrain crackers. You’re less likely to arrive at the event feeling ravenous and more likely to make mindful choices.
2. Focus on What You Enjoy
Festive celebrations often feature a variety of dishes, many of which may only come around once a year. Instead of grazing mindlessly or feeling obligated to try everything, take a moment to consider what you genuinely want to enjoy.
Is there a special dessert you’ve been looking forward to or a dish that brings back happy memories? Maybe there’s a favourite holiday treat that you can’t get any other time of year.
Focussing on those foods can be extremely satisfying as you are allowing yourself to enjoy what you truly love. This can prevent a binge because it reduces the sense of deprivation.
Quick Tip: Working on giving yourself permission to enjoy your favourite foods without guilt, especially if they are foods that hold a lot of joy or connection with others. Food is so much more than just calories/energy/fuel.
3. Stay Hydrated
With all the festive treats and changes in your usual eating patterns, it’s common to experience some digestive discomfort, like bloating, constipation, or indigestion. One simple yet effective way to manage this is by staying hydrated. Drinking enough water throughout the day can support your digestion, help prevent bloating, and keep things moving smoothly, even when your diet changes.
Quick Tip: Bring a water bottle with you to holiday events if it’s appropriate. It’s a simple way to stay mindful of your hydration. Herbal teas, sparkling water, or infused water with fruits and herbs can make it easier to stay hydrated while still feeling festive.
4. Find Balance, Not Perfection
The run-up to Christmas can be a time when all-or-nothing thinking ramps up. You might feel that if you “slip up” and overeat a little, the whole day is ruined, leading to a binge eating episode. This time of year is particularly challenging because food is everywhere, increasing the temptation. I work with my clients to help them understand that they are allowed to eat food simply to taste it—rather than feeling they must be physically hungry to enjoy something.
It’s essential to remember that one less-than-perfect moment doesn’t define you or your progress. Instead of striving for perfection, aim for balance.
Quick Tip: Move away from labels like “good” and “bad” around food; this mindset shift can help reduce guilt and anxiety, making it easier to enjoy the festive season without feeling out of control.
5. Set Boundaries Around Food Conversations
Sometimes, the hardest part of holiday gatherings isn’t the food itself but the conversations around it. This time of year, family members or friends make more comments about diets, weight, or how much someone is eating, which can be triggering if you struggle with binge eating. It’s time to set boundaries. You can gently steer the conversation away or excuse yourself if you feel uncomfortable.
Quick Tip: Practice responses in advance for situations where someone brings up diet talk. You might say, “I’d rather focus on enjoying the company today” or “I’m not really interested in talking about diets right now.”’
6. Practice Self-Compassion
Self-compassion means treating yourself with the same kindness and understanding that you would offer to a friend. Often, the advice we give to others is much gentler and more empathetic than the way we speak to ourselves. If a friend told you they felt they had eaten too much, you wouldn’t judge them; you’d offer comfort and reassurance.
Quick Tip: When you catch yourself engaging in negative self-talk, pause and ask, “What would I say to a friend in this situation?” Practice offering yourself that same kindness and understanding.
7. Plan for After the Party
Holiday parties can be wonderful, but sometimes they can also leave you feeling overwhelmed. Having a plan for after the event can make a huge difference in how you cope. Maybe it’s a relaxing routine that helps you unwind like puzzles, reading or or a quick walk to clear your head.
Quick Tip: Journal your thoughts and feelings after the event. This can help you process your experience and gain insights into how to navigate future parties more comfortably.
Enjoy the Holidays Without Fear of Binge Eating
Holiday gatherings don’t have to be a source of stress and anxiety. With these practical steps, you can improve how you feel about food at Christmas.
If you find the holidays particularly challenging and want to work on building a healthier relationship with food, I’m here to help.
Hi, I’m Toni aka The Binge Dietitian
I help overwhelmed dieters stop binge eating by providing a personalised, compassionate, and non-diet approach.
I understand how confusing and frustrating it can be when you’re trying to improve your health. You’re feeling pulled in different directions about what to eat and what to avoid, often cutting out all your favourite foods in the process.
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