Strategies for Navigating the Holiday Season
by Angel Austin & Sarah Petty
During our recent podcast episode, “Navigating Holidays with Food & Family + Our Favorite Pies,” we talked about the concept of the "ideal holiday” — the beautifully decorated home that looks like a scene right out of a Hallmark Channel Christmas movie, with everyone singing carols, full of joy, beaming with happiness, and excited to be together and celebrate over delicious food.
We also talked about what the holidays are really like, especially from the point of view of those of us who have dealt with eating disorders and difficult family members or experiences. We talked about how stressful and exhausting it’s been to deal with the expectations that come with food, family, and holiday celebrations.
Since we recorded the podcast, I’ve thought about some ways we can make it through the holidays in a way that is good for our minds and our bodies.
First, it’s important to recognize and accept our feelings - it’s okay to feel worried or uncomfortable. We should allow ourselves to feel these emotions without judging ourselves. Acknowledging our feelings is a very important first step in coming up with ways to deal with them.
How to do this: Ask yourself “what feelings can I identify when I think about the holidays?”
Create a plan for holiday events that includes strategies for dealing with potential triggers. We should decide in advance how we will approach or deal with difficult people or situations, whether it's setting boundaries, having a support system in place, or bringing a dish that aligns with our dietary preferences. Planning can help us feel more in control and prepared for challenging situations.
How to do this: 1-2 weeks ahead, run through the event in your mind. Note any potential challenges that might come up. Decide how you want to avoid or address those challenges.
It’s kind to communicate with friends and family about our concerns and needs during the holidays. Having a supportive network can make a significant difference! We can actually share our boundaries and preferences, allowing our loved ones to better understand and respect our choices. A strong support system can help alleviate feelings of isolation and anxiety.
How to do this: Think about who will be most receptive to hearing about your needs, and make a plan to communicate with them ahead of time. "I'd really like XYZ to happen/not happen at Christmas, can you help me with that?"
During holiday gatherings, we can savor each bite of food and engage in experiences that we find real fulfillment in, always paying attention to how we're feeling and being true to ourselves and our needs.
How to do this: As you participate, ask yourself "what physical sensations (sight/sound/smell/taste/touch) do I notice right now? How can I fully connect to this experience? What needs might not be met right now? Can I tolerate that or do I need to address it?"
If food causes distress, we can steer holiday traditions away from activities that are all about food and engage in non-food-related activities, such as decorating, playing games, or enjoying music. By diversifying our holiday traditions, we can create new, positive associations that go beyond the dinner table.
How to do this: Introduce a game that everyone can play, ask everyone to name something they appreciate about the person to their left, do a "song swap" of things you've listened to during the year.
Get support from a professional nutritionist to help develop a relationship with food that works for all aspects of life. They can help us develop a customized plan that includes specific tools we can use to help us navigate difficult experiences.
How to do this: Look for a qualified (RD or CNS) nutritionist who has at least a few years' experience helping people with your diagnoses, eating concerns, and other challenges. For example, you can find a weight-inclusive nutritionist who specializes in PCOS or autoimmune conditions. Bonus points if they share those same experiences with you!
Get support from a movement coach who has a holistic approach. Incorporating regular bouts of movement can also be a powerful tool in managing stress! A coach can help us tailor movement to our abilities and preferences, making the experience more enjoyable and empowering.
How to do this: Look for a qualified (CPT or similar certification(s)) coach who has at least a few years' experience helping people with your movement concerns and challenges. For example, you can find a coach who doesn't coach weight loss and specializes in ADHD and hypermobility. Bonus points if they share those same experiences with you!
Self-awareness, planning, and support are such important things to consider as we navigate the holiday season. Focusing on our needs and seeking professional support can be instrumental in having a positive, uplifting experience. The holidays are meant to be about joy, connection, and self-care. Implementing the strategies we’ve shared can help us make it through this festive season with resilience and a renewed sense of well-being.