How to manage 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. Yet, it can also present unique challenges—especially for those who may struggle with eating anxiety, weight issues, or eating disorder.

There are many reasons why the holidays can be such a difficult time for people struggling with eating disorders. Holidays can often I increase the feelings such as stress, anxiety, isolation and grief.

Consequently, some people may turn to food for comfort and solace. Stay indoors because of the festivities or because of the cold weather can also encourage overeating and make it worse disordered eating.

Another problem is that there is a barrage of health and diet messages all year round telling us what to do should and should not be eaten. Yet during the holidays, advertising and cultural messages often encourage overindulgence.

This can make people even more confused about what to eat or make them feel guilty if they do indulge in holiday treats. Added to this is social pressure – the reluctance to say no to invitations, which can include eating and drinking more than usual.

For people struggling with unhealthy eating patterns, the holiday season can feel like a minefield. Christmas celebrations often revolve around large, communal meals and encouragement to indulge. This can cause complex and sometimes painful feelingscausing some to avoid family and social gatherings.

Eating disorders often involve developing habits around eating patterns. For those with an eating disorder, eating in public can cause distress with fearful judgment or feeling overwhelmed with an emphasis on food.

The holiday season can feel even more stressful for those struggling with both irregular eating habits and money worries. During the holiday season, stores and advertisements tempt us with expensive, luxurious foods.

For those facing money worries, the added pressure to spend at Christmas can kick in feelings of inadequacy and shame.

While this time of year is undoubtedly difficult to navigate, if you’re someone who struggles with eating disorders or weight and food worries, there are a few strategies you can use to get through it.

Avoid feasts and famine

The New Year often comes with pressure to cancel the indulgences of the holiday – leading many to consider a crash diet. However, extreme diets can be harmful to both 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 thirst may be gone by the time you return.