Holidays- I can’t think of a big holiday that doesn’t involve a big meal. Food is how we, as humans, celebrate. This week marks the start of the holiday season as we gather to celebrate Thanksgiving. The meals, the food, the festivities—holidays are meant to be a time of joy and connection with family and friends. But let’s be honest, is it always that simple?
Scrolling through social media this time of year, it’s easy to get overwhelmed. Between recipes for elaborate holiday dishes and advice on how to "burn off" those calories through exercise, the mixed messages can be exhausting—especially if you’ve struggled with disordered eating or feel the weight of diet culture’s influence.
And, the holidays often bring challenges like overeating, guilt, comparing portions, navigating food preferences, dealing with food pushers, and worrying about weight gain. It’s no surprise that many of us feel a little more vulnerable this time of year.
Yes, holiday meals are worth celebrating. But at their core, they are just meals. By healing your relationship with food, you can approach the holidays with freedom, presence, and peace.
Here are some tips that I hope can be helpful as your holiday season begins:
Start your day as you would any day- begin your day with regular meals and snacks, even if you’re anticipating a big Thanksgiving feast. Skipping meals can lead to extreme hunger, making it harder to listen to your body’s fullness cues.
Enjoy the variety- choose what genuinely appeals to you and relish every bite.
Release food rules- many of us grow up with ideas of "good" and "bad" foods, but intuitive eating encourages us to let go of these labels. Free yourself of having guilt about the choices you make. Food is more than just nutrition—it’s also tradition, connection, and pleasure.
Slow down and savor- take time to enjoy what you are eating and who you are with. Focus on the conversations and the connections of those around you. Eating mindfully will enhance your experience and also helps your body recognize when it’s satisfied.
Be kind to yourself- if you eat past fullness or feel uncomfortable, practice self-compassion. Overeating occasionally is part of normal eating, and it doesn’t diminish your ability to care for yourself. Thanksgiving, at its heart, is a celebration of abundance and togetherness. Intuitive eating allows you to embrace this spirit fully, letting go of restrictive rules and focusing on what truly nourishes you—body and soul. By practicing mindfulness and compassion, you can enjoy a holiday meal that satisfies in every way.
I wish that your holiday season be celebratory, delicious, and filled with cheer. But if it’s also filled with stress and emotional vulnerability, well, know this my friend-you are not alone.
As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com