Holiday Food Guilt? A Therapist's Guide to Body Image During the Festive Season
That familiar feeling creeps in as you stare at the holiday spread before you – the internal battle between wanting to enjoy a meal and the wave of guilt that follows. If you've ever thought, "I feel so guilty after eating" during the holiday season, you're not alone. Let's talk about how to navigate holiday food guilt while building a healthier relationship with both food and your body.
Understanding the Holiday Food Guilt Cycle
The holidays bring a perfect storm for food guilt and negative body image. Social media feeds fill with "how to avoid holiday weight gain" articles, family members make comments about food choices, and suddenly every bite feels loaded with judgment. This environment can trigger an emotional cascade – where food guilt leads to negative body image, which leads to more restrictive eating, creating a cycle that's hard to break.
The Social Media Effect on Holiday Body Image
While platforms like TikTok and Instagram can offer community and support, they're also flooded with wellness trends (castor oil packs, step count, appetite suppressants) and nutrition advice from content creators who, despite good intentions, may lack professional credentials in mental health or nutrition. When seeking guidance about your relationship with food and body image, it's crucial to verify the source of information – look for licensed therapists, registered dietitians, and certified eating disorder specialists who back their recommendations with evidence-based research rather than trending hashtags.
Instead of letting these images dictate your worth, let's explore some evidence-based strategies to stay grounded and present.
Practical DBT Skills for Managing Food Guilt
1. Mindful Observation
Before diving into holiday meals, try this grounding exercise:
Take a moment to observe your surroundings without judgment
Notice the colors, smells, and textures of the food
Focus on the present moment rather than future food guilt
Remind yourself that all foods have a place in a balanced life
2. The PLEASE Skill
This DBT technique is particularly helpful during the holidays:
Physical illness prevention (stay rested and hydrated)
Let go of comparing yourself to others
Eat mindfully and regularly
Avoid mood-altering substances
Sleep consistently
Exercise in ways that feel good
3. Wise Mind Eating
When you feel guilty about eating, practice accessing your "wise mind" – the balance between emotional and rational thinking:
Acknowledge the guilt without judgment
Ask yourself: "What would I tell a friend in this situation?"
Remember that one meal doesn't define your worth
Focus on nourishment rather than restriction
Breaking Free from Body Image Issues
Body image therapy teaches us that healing our relationship with food starts with understanding our triggers. During the holidays, these might include:
Family comments about weight or eating habits
Social media posts about "earning" or "burning off" holiday meals
Before/after holiday diet advertisements
Practical Tools for Better Body Image
1. Create a Holiday Self-Care Kit
Build your own grounding toolkit using these DBT-inspired strategies:
A list of positive self-talk statements
Photos that remind you of happy memories unrelated to food
Comfort items that help you feel centered
Contact information for supportive friends
2. Set Healthy Boundaries
Practice these phrases for challenging situations:
"I'm choosing not to discuss food guilt or diets during the holidays"
"I appreciate your concern, but I'm working on having a peaceful relationship with food"
"Let's focus on enjoying our time together rather than talking about weight"
3. Develop New Traditions
Create holiday memories that don't center around food:
Start a gratitude practice
Organize a holiday craft session
Plan outdoor activities with loved ones
Focus on giving back to your community
Moving Forward: A Body Positivity Approach
Working with a body positivity therapist can provide additional support during this journey. They can help you develop personalized strategies for overcoming body image issues and building lasting self-acceptance. You are worthy of enjoying special moments with loved ones, regardless of what you eat or how your body looks. The true spirit of the holidays isn't found in restriction or guilt – it's found in connection, joy, and self-compassion.
ABOUT THE AUTHOR
Meet Brianna, the Founder Behind On Par Therapy
As the founder of On Par Therapy and a trusted voice in women's mental health, I understand firsthand the unique pressures high-achieving women face. My journey from the corporate world to becoming a recognized expert in mental health has taught me one crucial truth: you don't have to sacrifice your mental health for success.
Whether you're battling burnout, rebuilding after a toxic relationship, or simply feeling disconnected from yourself beneath your achievements, I'm here to help you thrive, not just survive.
Licensed in NY, NJ, FL & SC, I offer virtual therapy that fits your demanding schedule, making expert mental health support accessible wherever you are.
