Holiday Food Anxiety

The holiday season is often described as a time of joy, celebration, and connection with loved ones. For many, it’s an opportunity to enjoy food, traditions, and the company of family and friends. However, for individuals struggling with eating disorders or a complex relationship with food, the holidays can bring unique challenges. 

For many of us, food represents more than just nutrition—it’s intertwined with culture, social life, and emotional connection. The holiday season magnifies this, often placing food at the centre of celebrations. For those with eating disorders or body image concerns, this can intensify feelings of stress, anxiety, and discomfort.

The pressure to eat in front of others, the abundance of tempting foods, and the strong focus on body image can all contribute to heightened struggles. The pressure to maintain ‘perfect’ eating habits during the holidays, or to conform to family traditions of indulgent meals, can also be overwhelming. Intrusive comments about weight, portion sizes, or appearance can further exacerbate anxiety.

Statistics reveal that eating disorders are more common than many realise, with up to 1–2% of the population affected, particularly young people aged 12–24. For those in recovery, the disruption to routine and external pressures during the holidays can make the situation even more challenging. It’s crucial to acknowledge these difficulties while offering support and understanding.

Perfectionism and the Holidays

Perfectionism plays a significant role in the development and maintenance of eating disorders. It’s the belief that we must meet unrealistic standards to feel worthy or accepted. During the holidays, this perfectionism might manifest in various ways, such as:

  • Pressure to eat ‘perfectly’ or avoid indulging in holiday treats.

  • Fear of judgment for gaining weight or not eating ‘enough’ to please others.

  • Self-criticism for not meeting internal expectations around food and body image.

To combat these perfectionistic thoughts, it's important to embrace self-compassion. Remind yourself that balance—not perfection—is the goal. One meal, one day, or one treat does not define your worth or health. The holidays are about connection, not compliance with unrealistic expectations.

The Impact of Social Media

Social media can intensify the pressure many feel during the holidays. Idealised images of 'perfect' bodies, 'clean' meals, and diet-centric messaging can contribute to feelings of guilt, shame, or inadequacy. Constantly comparing yourself to these curated representations can be harmful, especially during a time when stress levels are heightened.

A helpful strategy is to be intentional about your social media consumption. Unfollow accounts that trigger negative comparisons, and replace them with body-positive and self-compassionate content. Take regular breaks from social media, particularly if scrolling starts to feel overwhelming. Remember, social media often shows a distorted view of reality, and comparing yourself to these images is not productive or healthy.

Identifying Triggers and Setting Boundaries

Triggers during the holidays can come in many forms—whether it's family comments about food, the abundance of unfamiliar foods at gatherings, or feeling overwhelmed by social events. Identifying your triggers is the first step in protecting your mental health and wellbeing. Setting healthy boundaries is essential for creating a supportive environment where you feel safe and in control.

Here are some strategies for setting boundaries during the holidays:

  • Prepare gentle responses to intrusive comments, such as, "I’d rather not discuss diets right now."

  • If a conversation becomes triggering or uncomfortable, it’s okay to step away and take a moment for yourself.

  • Focus on non-food-related traditions—like decorating, playing games, or watching holiday movies—that allow you to connect with others without the pressure of food.

How We Can Support You

Psychologists play a crucial role in supporting individuals with eating disorders, particularly during stressful times like the holidays. Working with a psychologist can help you to identify personal triggers and develop coping strategies, challenge perfectionism and unhelpful thought patterns and build resilience.

As we approach the holiday season, it’s important to remember that the holidays are about connection, joy, and self-care—not perfection.