Surviving the Holidays
The holidays are here! How did this happen?! To be honest, I planned to have this blog out before Halloween, and yet somehow next week we will be sitting down to our turkey dinners. For many, the holidays can bring a mixed bag of emotions as we are interacting with families, old dynamics and new, along with a busier-than-usual schedule as we wrap up the year.
And then there’s the food.
Let’s face it, food takes a big focus in the holiday scramble, and for those struggling with their relationships with food and body, it can be an incredibly stressful time. I’ve put together a few short strategies to get through your holidays with hopefully a little less stress and a little more compassion.
Game plan. Stressed about a particular gathering or what Aunt Judy will say about the food you put on your plate? Worried about how you can stick with your meal plan or avoid urges to binge or purge? Create a strategy beforehand. Include what you can do before, during, and after to cope and include your support network in this. If they aren’t at the event with you, ask ahead of time if you can text them to check in.
Make movement fun. Exercise can be a wonderful thing when we do it with the right intentions. It helps relieve stress and it can be fun (really!). Find ways this holiday season to get out and move your body in a way that is enjoyable to you. When we focus more on moving for our bodies rather than for “burning off” what we’ve eaten, we take a lot of pressure off of ourselves. Better yet- grab a friend and have them join you!
Feed yourself. Feed yourself regularly! When we limit (ehem…restrict) ourselves throughout the day or week, our bodies are not getting the nutrition they need. We create arbitrary rules and tell ourselves we need to “save up” for the holiday dinner, but this can create an unhealthy relationship with food and set us up for cycles of restricting and binging. Allowing yourself to feed your body consistently will help your body get the energy it needs (and also prevent you from getting hangry when you’re talking to your sister).
Have an exit strategy. You are allowed to create some space between whatever situation you are in. Whether that is leaving early or even excusing yourself to the restroom (where you madly type away in your group chat about the political talk around the table), have a plan in place where you can get a breather.
Shift focus. Let’s talk about New Years resolutions, people. Can we all agree that they need to go away? Unfortunately, we will be bombarded from all sides about losing weight in the new year. This is nothing new. Our culture glorifies it. But diets don’t work, AND you are worthy. Period. Our bodies know what to do with the food we eat, and our bodies change throughout the year. If you are feeling anxiety about potential holiday weight gain, how to get through on the meal plan your dietitian has given you, how to move about the holiday season in the body that you’re in... I see you.
Sit comfy in your chair right now and take a deep breath. Inhale. Hold it. Exhale one of this long, fog-up-the-mirror exhales. Consider what you want your shift in focus to be this holiday season. Take as long as you need in the space. Now shake it out.
Content on this page is not a substitution for therapy. If you are needing extra support this season, reach out for a free 15 minute consultation today. Happy holidays.