Navigating the Holiday Season with Mindful Eating

The holiday season, characterized by joy, togetherness, and indulgent feasts, can present a significant challenge for individuals struggling with disordered eating patterns. The abundance of food, numerous social gatherings, and the pressure to conform to other’s eating expectations can cause overwhelming anxiety. 

Disordered eating during the holidays can lead to a variety of behaviors, including skipping meals to "save up" for a big feast, binge eating during gatherings, food restrictions, or fasting to compensate for overeating. Below are some of the drivers of disordered eating and some suggested strategies to manage them.

Causes & Strategies to Combat Disordered Eating During the Holidays

• Cause: Pressure to Conform
  Societal and peer pressure to restrain or indulge in festive foods can contribute to guilt or anxiety, which can exacerbate disordered eating behaviors.
• Strategy: Positive Visualization
  Practice positive visualization to reframe your relationship with food. Focus on non-food- centric activities and events, plan outings with friends and family, or even a day alone.
   
• Cause: Perception of Body Image
  The emphasis on appearance during the holiday season can worsen negative body image concerns triggering disordered eating behaviors.
• Strategy: Personal Mantra
  Repeat a personal mantra before eating, emphasizing the nourishment of your body, enjoying the social aspects, and the cultural experience of your meal.
   
• Cause: Emotional Stress
  Holiday-related stressors, such as family dynamics, loneliness, or financial strain, can lead to disordered eating.
• Strategy: Gratitude Affirmations
  Start and end your day with a gratitude list to shift focus from negatives to positives. As a reminder, use sensory items for grounding during anxious moments.
   
• Cause: Past Trauma or Events
  Individuals with a history of trauma related to food, body image, or the holidays may experience heightened anxiety, prompting disordered eating as a coping mechanism.
• Strategy: Self-Care Rituals
  Develop self-care rituals that promote relaxation and self-soothing. Create new holiday traditions unrelated to food, focusing on meaningful connections and experiences.

If you are struggling with food, the holidays, body image or any other concern, please contact your local AFA EAP committee. 

You can reach your EAP committee through the AFA EAP helpline at 800-424-2406/202-434-0560, WhatsApp 301-437-0390 or by email at [email protected]