Thanksgiving and many other food-focused holidays are just around the corner, which can bring up feelings of holiday food anxiety for many people. This can feel tricky when you’re navigating your relationship with food. These holidays are steeped in tradition, and it’s important to acknowledge that they are rooted in colonization, which has influenced not just the way we celebrate but also societal beauty norms and standards. It’s a time that can often trigger feelings of stress around food and body image, especially if you’ve struggled with disordered eating or have a history of trying diet after diet.
But, don’t worry, we have good news—you can survive and even enjoy these holidays without being consumed by holiday food anxiety! By incorporating some key principles of intuitive eating, you can navigate these gatherings with more ease and confidence. Here are some practical ways to approach Thanksgiving (or any food-focused holiday), plus how a dietitian can help make this process even smoother for you.

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Honor Your Hunger and Fullness Cues
It’s common to feel pressured to “save room” for a big holiday meal, but skipping meals or restricting earlier in the day can backfire. Contrary to popular belief, eating normally and honoring your hunger throughout the day can help regulate your energy levels and reduce the risk of feeling out of control during the main meal later. And yes, you might eat past fullness during the holiday – this is completely normal! Thanksgiving is one of those occasions where abundance and celebration often leads to eating more than usual, and that’s okay. Instead of guilt, let’s normalize it and focus on enjoying the flavors, traditions, and connection with loved ones. Managing holiday food anxiety starts with rejecting restriction and tuning into your body’s needs.
Challenge the Inner Food Critic
Holiday meals may come with an inner voice criticizing what you “should” or “shouldn’t” eat. Intuitive eating encourages you to challenge that voice. Instead of sitting in shame or guilt over your food choices, remind yourself that all foods are allowed and that your worth isn’t tied to what’s on your plate. This can be particularly liberating when surrounded by family or friends who still buy into diet culture. Learning to quiet your inner critic is key to reducing holiday food anxiety and reclaiming joy during meals.

Set Boundaries with the Critics Around You
Speaking of those friends and family members, holiday meals can come with unwanted commentary about food, diet, or body size. Sometimes, the easiest way to diffuse food or body-focused conversation is by changing it. Before any holiday gathering, come up with a list of creative, funny, or off-the-wall topics that you can use to steer the conversation away from food or diet talk. For example, “What TV show are you loving lately?” or “Who would win in a fight between a polar bear and a gorilla?” Establishing boundaries can significantly lessen holiday food anxiety by creating a safer and more enjoyable environment.
Practice Mindfulness
Before the meal, take a few deep breaths and ground yourself. Whether it’s a quick walk outside, a short meditation, or even just a moment of quiet hiding in your cousin’s bedroom, giving yourself space can help reduce anxiety and help you feel more present. Alternatively, mindfulness can also be practiced during the meal by focusing on the sensory experience (like all of the delicious smells, tastes, and textures) by describing them in a non-judgmental way. This mindful approach is a powerful tool for easing holiday food anxiety and fostering a deeper connection with your body.

Work with a Dietitian for Holiday Prep
If the idea of holiday meals still feels overwhelming, working with a dietitian can be incredibly helpful. At Confidently Nourished, our team specializes in helping people like you find peace with food, especially during stressful times like the holidays. We can help you build a strategy that aligns with intuitive eating principles, including how to handle food anxiety, avoid or cope with triggers, and still enjoy the holiday in a way that feels good for your body. Overcoming holiday food anxiety is much more manageable with the right guidance and support. Don’t hesitate to reach out – you deserve it!
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