Your Guide to Navigating Holiday Eating Anxiety, Boundaries, and Body Sensations This Week
- rachel6995
- 21 minutes ago
- 3 min read
Holiday Conversations + Reconnecting With Your Body
The holidays bring connection, tradition, and comfort — and they also bring a lot of noise. Food noise. Body noise. Wellness noise. People commenting on what you’re eating, what they’re eating, how they look, how you look, and whatever diet they’re starting Monday morning. The holiday eating anxiety is real for many of us.
If this time of year makes your nervous system buzz, you’re not alone.Most of my patients are talking about the same worries right now:
“What do I say when someone comments on my body?”
“How do I shut down food talk without being rude?”
“What if someone comments on my kid’s body?”
“What do I do if I overeat?”
“How do I protect my peace without disappearing?”
Let’s walk through it.Because you deserve safety, nourishment, and boundaries.
1. Scripts to Use When Someone Comments on What You’re Eating
Here are some gentle but firm phrases to keep in your back pocket:
• “I’m choosing what feels good for me today.”
• “I’m working on listening to my body — this is what’s working for me right now.”
• “I don’t moralize food anymore. I’m focusing on enjoying the day.”
• “I’m good, thanks — I know what I need.”
• “This is what my dietitian and I talked through.”
• “I feel best when I stay connected to my body, not food rules.”
Boundary redirection: “Let’s catch up on the important stuff instead of talking about food.”
2. Scripts for When Someone Brings Up Dieting, Weight Loss, or “Being Good”
These moments are uncomfortable — but you get to protect your peace.
Try:
• “I’m not focusing on dieting anymore. I’m working on trusting my body.”
• “I’m trying something different this year: nourishment, not punishment.”
• “I’m stepping away from food guilt — it’s been freeing.”
• “I’m staying out of diet talk; it doesn’t support my mental health.”• “I’m focusing on consistency, not restriction.”
Redirect if needed: I hear you — this time of year is a lot. What have you been watching/reading/enjoying lately?”
3. Scripts for When Someone Comments on Someone Else’s Body (Including Your Child’s)
This can be extra tender.
Here are some supportive, protective phrases:
• “We’re not talking about bodies today.”
• “Their body isn’t up for discussion.”
• “We’re focusing on how she feels, not how she looks.”• “Please don’t comment on her body — it’s not helpful.”
• “We’re teaching her that bodies are not something to judge or compare.”
Redirect:
• “Hey — she’s been loving school lately. Want to hear about her art project?”
You’re not being rude. You’re protecting someone’s safety.
4. Help! I Overate. What Do I Do Now? (Navigating Holiday Eating Anxiety)
If you overate (or feel overly full), take a breath.Nothing is wrong.You don’t need to compensate, punish yourself, or “start over.”
Here’s what actually helps:
Normalize it.
Humans overeat sometimes.Food is connection, sensory pleasure, nostalgia, celebration, comfort.You didn’t fail — you lived.
Notice what fullness feels like.
Try describing sensations without judgment:
pressure
warmth
heaviness
stretch
tightness
slowed breathing
This builds interoceptive awareness — the foundation of body trust.
Move gently if you want.
A short walk.A stretch.Shifting positions.Not to “burn it off,” but to feel more comfortable.
Eat again when hunger returns.
Don’t restrict.Don’t skip your next meal.Your body isn’t punishing you — it’s recalibrating.
Offer yourself compassion.
You don’t have to “fix” anything.You simply get to keep listening.
Remember: You Deserve Peace This Season
You’re not responsible for managing other people’s relationship with food, bodies, or diets.You’re only responsible for supporting your own.
Boundary-setting, nourishment, and self-trust are allowed — and deeply healing.
You’re doing beautifully. 🌿
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