Holiday Season & Body Image

It’s holiday season, a triggering time for so many people who struggle with their body image and their relationship with food. It’s okay if you are feeling stressed, anxious or worried around this time of the year. Many holidays are planned around food… it makes sense that you feel triggered. Many people do, just like you. You are not alone in this. 

Remember: holiday food is still the same food. 

As many families’ holiday celebrations revolve around food, there might be a lot of fear around gaining weight. In reality, it is just like any other meal you are having. Since certain foods are often made only during this time of year, it can create a sense of scarcity, making it difficult to listen to your fullness cues. It is often an illusion though, as there will be leftovers for the next day. Remind your body that you can always have more the next day. 

If you are dreading that upcoming family dinner/day, here are some tips for you to get through these days. 

Tip 1: Wear comfortable clothes

Choose clothes that make you feel comfortable and relaxed. When your body feels comfortable, your mind can follow. Tight, restrictive clothing can amplify negative body image thoughts. Instead, wear something soft, loose, and easy to move in, like your favorite sweater or stretchy pants. 

Why this works 

Clothing has a direct impact on how we feel. Wearing tight clothing can increase tactile awareness, continuously reminding you of your body's presence and potentially heightening physical discomfort, negative body image thoughts and stress. 

Choosing looser clothing helps shift attention away from your body, allowing you to feel more at ease and less self conscious, making it easier to detach from negative body image thoughts. 

Tip 2: Say ‘No’ to your inner critic 

What is the Inner Critic? 

The inner critic is that harsh voice that tells you you're not good enough. It often focuses on your appearance or behavior and can leave you feeling defeated. But this voice isn’t your truth—it’s learned from past experiences or external pressures. 

Distance Yourself : Instead of saying,  “I’m disgusting,” try,  "My inner critic is telling me I’m disgusting. At this moment, I feel uncomfortable." 

Speak Out Loud. Counter the negative thought with a kind statement. Even if you don’t believe it at first, say it out loud. 

Why this works 

By seeing your inner critic as separate from you, it becomes easier to recognize it as an echo from the past, not your truth. Repeating positive affirmations replaces its negativity with kindness. Making the critic sound silly weakens its emotional impact, helping you regain control and move past negative feelings. 

Tip 3: Short 5-10 Minute Sensory Activity 

Choose a short, 5-10 minute activity that engages one or more of your five senses: 

• Doodle or Draw: Grab a blank piece of paper and let your hand move freely, creating shapes or patterns. Focus solely on the motion of your hand and the marks you make. 

• Listen to music: play a song you enjoy and play close attention to the different sounds - bass, rhythm, melody. Focus on only the music,  letting it fill your mind. 

•  Smell sense: light a scented candle, or find a natural scent (like lavender mint, or a fresh fruit). Focus entirely on the scent noticing its intensity and how it makes you feel

Why this works 

Focusing on sensory experiences shifts your attention from negative thoughts to the present moment, interrupting the cycle of overthinking. Engaging your senses activates areas of the brain associated with relaxation and mindfulness, helping you reconnect with your body in a positive, non judgmental way. 

Try some of these tips and hopefully this holiday is full of peace with your mind, body, and heart. 

If you’re interested in working more on your body-image related thoughts,  set up a free 15 minute complimentary consultation with our Licensed Professional Counselor, Corrin Van Lanen. Or, reach out to our office manager, Carrie at 262-235-4385 or email info@bestselfcc.com.