What if I’m not really excited for Christmas?

While the holiday season is largely associated with joy, celebration, and togetherness, it can also bring grief and a plethora of emotions. As a society, we tend to assume that everyone loves Christmas, but I have so many clients right now that are struggling with the holiday season. I attended a roundtable last week where we discussed the intersection of eating disorders and grief around the holidays. It opened my eyes to just how many of us (myself included) actually struggle during the Christmas season for various reasons, so I thought I’d write a blog about how we can all try to navigate best. Understanding how to care for both body and mind during this time can help reduce anxiety and make the season more manageable.

Why the Holidays Can Be Challenging

Holidays often combine family gatherings, food-centered traditions, and high expectations, which can trigger difficult emotions. Common challenges that my clients are experiencing include: disrupted routines and eating patterns, comments about weight/appearance/food choices from family members we haven’t seen in awhile, memories of loved ones who are no longer with us, and pressures to appear happy even when feeling heaviness and grief. Acknowledging these challenges is a key step toward supporting emotional and physical well-being during the holiday.

How Grief Impacts Eating and Nutrition

Grief can influence appetite, digestion, and overall nutrition. Signs may include:

• Loss of appetite or forgetting to eat

• Emotional eating or increased cravings

• Digestive discomfort caused by stress

• Fatigue that makes meals challenging

It is normal for eating habits to shift during periods of grief or intense emotion.

Gentle Nutrition Strategies for the Holidays

Maintaining nourishment while managing grief or eating disorder symptoms requires practical and flexible approaches.

1. Keep meals simple and structured

• Aim for 3 meals and 1–2 snacks daily

• Choose quick, easy options like eggs, yogurt, toast, smoothies, or frozen meals

• Include balanced carbohydrates and protein for steady energy

2. Embrace “good enough” nutrition

Meals don’t need to be elaborate to be nourishing. Frozen meals, protein bars, or takeout are valid options that maintain energy and support recovery (and require less energy on your part!).

3. Allow yourself to enjoy holiday foods

No food is inherently “good” or “bad.” Eating your favorite holiday foods without guilt can foster a healthier relationship with food. Oftentimes, holiday foods bring with them a certain sense of nostalgia which can also be helpful for grief management.

4. Use grounding techniques at meals

• Practice deep breathing before or after social meals

• Take a brief walk or step outside for fresh air (or to get away from that crazy uncle!)

• Check in with a supportive friend or family member

• Remind yourself that eating is a form of self-care and you need nourishment during stressful times

Honoring Grief at the Table

Grief may make holiday mealtimes emotional. Strategies to navigate this include:

• Incorporating meaningful dishes that honor loved ones (hello grandma’s famous pie!)

• Skipping traditions that feel overwhelming or painful (yes, it’s okay to say ‘no’)

• Creating new rituals that reflect current needs and feelings

Grief and nourishment can coexist, and both are valid during the holidays.

Managing Body Image and Social Pressures

Holiday gatherings can heighten anxiety about body image and social judgment. When possible, set boundaries around conversations about food, diets, or appearance. If necessary, it’s more than ok to walk away from a conversation or table that feels triggering to you. Protecting peace and setting limits around triggers is essential for emotional well-being.

Final Thoughts

The holiday season can be both joyful and challenging, especially for those managing grief and/or eating disorders. Remember that it truly is ok if you aren’t thrilled for the holidays, and you don’t have to feel bad about it. Some key reminders to keep in mind:

• Feeling grief or anxiety around food is normal (especially around the holidays)

• Prioritizing nourishment is important for recovery and well-being

• Boundaries and self-protection are valid and necessary

• Show compassion to yourself and focus on YOUR needs

By acknowledging emotions, practicing gentle nutrition strategies, and setting boundaries, it’s possible to navigate the holidays in a way that honors both body and mind. If you need help getting started, reach out to me today!