The holiday season is here, and it is supposed to be filled with fun, family, friends, and cherished traditions. It also comes with a lot of food. It seems like every event during this time of year offers an overabundance of food and alcohol. While eating and drinking more than usual at holiday events is likely to happen, many people may struggle with anxiety and guilt when faced with all that food. While it is easy to say, “just enjoy your food and don’t worry about it,” that doesn’t work for everyone.

If you feel anxious about sticking to your regular diet while wanting to indulge in all your favorite holiday party foods, or you feel guilty about how much you eat and drink throughout the season, it is time to plan. Just like how you always approach a hole with an idea of what club to use, how far you need to hit it, and where to aim, you can approach a holiday with a plan that can help you reframe your thinking about food.

Let go of your food rules.

People who feel guilty after they eat often think about food as “good” or “bad.” They see food in terms of “healthy and unhealthy” or “should eat and shouldn’t eat.” They often put quantity limits on how much they can eat. They might say something like, “I’ll have just one and no more” or “don’t let me eat more than one.” But when they eat the “bad” and “shouldn’t eat” foods, or they eat more than they intended, they feel bad about themselves, which leads to guilt around eating. They may feel that food has power over them, and they are unable to control themselves. However, when we challenge the reality of our self-imposed food rules, we take the power away from the food and into our own hands. Just as you are supposed to control the golf ball when you play, rather than the golf ball controlling you.

Gift yourself permission to stop counting calories and tracking your intake.

If you count your calories, track your macros, weigh yourself, and record your physical activity every day, give yourself permission to stop during the holidays. If you are constantly on a diet, you will likely continue to feel guilt and shame over anything you eat that doesn’t align with your diet. You are also likely to get in the mindset that you must hit the gym extra hard to burn off the extra calories you consume. While it is important to maintain your normal exercise routine or golfing schedule for your physical and mental health, you don’t have to overdo it in attempts to balance out the extra calories. While I am not a proponent of counting calories and weighing oneself every day all year long anyway, I definitely recommend skipping this during the holidays, so that you can feel less anxious and more peaceful around food. This frees your mind to focus on the joys of participating in holiday activities and being with friends and family.

Unfollow social media accounts that trigger your food anxiety.

Distance yourself from people who make you feel stressed or trigger your food anxiety. This includes family members who are constantly commenting on their weight or your weight, friends who talk about “being bad” when ordering dessert, and golfing partners who spend 18 holes recounting their entire holiday meal and complaining about how they ate too much. This also applies to any social media accounts you follow whose content includes weight loss, calorie restriction, portion control, excessive exercising, and eliminating foods and food groups from your diet. Every time you scroll through your feed, your food rules and negative mental outlook could be reinforced by what you see and read.

Practice self-compassion.

As with all types of anxieties, food anxiety can negatively impact your physical health and mental wellbeing. Take extra time this season to care for yourself in whatever way works for you, such as meditation, yoga, herbal teas, or an afternoon of golf. If you feel you need help to get through this time, contact a qualified healthcare professional.

Note: This content is for informational and educational purposes only and is not intended to be medical advice. Please contact a licensed physician or other qualified health provider for direct advice, diagnosis, and treatment regarding all medical conditions.