Navigating holiday stress: Finding balance in food and festivity

The holiday season is often a time of family, festivity and food, but for nearly 30 million Americans with eating disorders—and countless others struggling with food shame or guilt—this time of year also brings unique challenges. While many celebrate with traditional feasts, others may find it difficult to join in, especially as diet culture and social media amplify the pressure and scrutiny surrounding eating habits.

Two registered dietitians at Texas A&M University Health Services offer advice for navigating dietary choices and maintaining a healthy relationship with food during the festive season.

Deck the halls with mindful eating

Pamela Parulian, RD, LD, said many of her patients struggle in food-centered situations that make them uncomfortable.

“Encountering these foods in large quantities can feel overwhelming, often triggering fears of overeating or losing control,” she said. “They also frequently worry about disruptions to their usual movement or exercise routines, which can further heighten their guilt and shame during the holidays.”

When her patients express this dilemma, Parulian said her guidance is often simpler than they expect: Eat and indulge mindfully. Pay attention to your body cues, she said, and honor your sense of hunger and fullness alike.

Taylor Cyrus, MS, RD, LD, CNSC, member of the Eating Disorder Interdisciplinary Team (EDIT) at University Health Services, said the holidays can be a more difficult time to control eating habits since many are out of their standard environment and routine.

In addition, she said diet and weight can often become a topic of conversation during gatherings, which can be upsetting or difficult when facing an unhealthy relationship with food.

“There’s usually a lot of diet talk around the holidays,” she said. “People say things like, ‘I’m eating this now, but in January I’ll go on a diet.’ It’s often well meaning—just small talk about what diets people will start in the new year—but it can be very harmful for someone struggling with an eating disorder. They’re already working hard to be present and enjoy special foods with their family, and all the diet and negative body image talk can be really triggering.”

Instead of centering celebrations on food, Cyrus suggested planning non-food-based activities out of sensitivity for those who may be struggling during the holidays. For example, visiting Christmas light displays, working on a holiday-themed puzzle or hosting a themed game night can foster festive connections without the stress that often comes with food-focused gatherings.

Happy holidays and a healthy new year

When food-focused celebrations are unavoidable, it can be wise to have a plan in place for the day of and afterward, Parulian said.

Disregarding general nutrition advice altogether during the holiday season might be tempting, she said, but it’s important to still enjoy food mindfully, aiming for a balanced combination of fruits, vegetables, protein and starches. A colorful plate, she added, typically indicates greater nutritional benefit.

After an indulgent holiday, it’s common for people to feel like they should punish themselves in some way, Cyrus said. But she urges her clients to return to their usual, balanced eating patterns the next day. Avoid overexercising or restricting food afterward, she said.

Cyrus and Parulian agree: One day of unhealthy eating doesn’t negate long-term goals or outcomes, just as one day of “healthy” eating doesn’t instantly let you achieve your goals. Both professionals emphasize to clients that a balanced, non-restrictive diet that allows for occasional indulgence is the best way to maintain a healthy lifestyle.

If you are or a loved one is struggling this season, it’s okay to set boundaries around conversations, especially those related to food, your body and your weight, Cyrus said. She recommends working with a mental health professional and preparing responses that feel comfortable for you, such as, “We’re not going to have any negative self-talk,” or “I’d rather not publicly discuss my food choices.”

Students struggling with eating disorders, food guilt or other mental health concerns can contact University Health Services at 979.458.4584 and ask to be connected with the counseling center or with a member of the Eating Disorders Intervention Team (EDIT), a collaborative group made up of both nutrition and mental health professionals.

If food or body image concerns are making it hard to enjoy the holidays, remember that support is available and you’re not alone. As Cyrus reminds her patients: “What other people say about your body or your food doesn’t define your reality. You deserve to eat and enjoy food, and you deserve freedom from obsessive thoughts that control your life.”