Festive Food Fear and Guilt

It's that time of year again... Everyone is getting in the festive spirit, pulling out their sequined clothes and jumper with a snowman on it, getting ready for the work Christmas party, sipping on mulled wine and downing mince pies ... this is a time of joy and celebration for many. Yet for those that struggle with their relationship with food, this time of year can cause a lot of anxiety, fear and guilt.

If you have had a difficult relationship with food or still have one, you may be worried about:

• gaining weight over the festive period

• overindulging and having no self-control

• having to attend too many parties/ dinners etc. and eat out too often

• drinking too much and then over-eating or binge eating

• derailing all of the progress you've made towards your health goals so far this year

• getting unwanted comments from family members on your weight or food choices...

Along with the December festivities often comes a lot of eating and drinking. So what can you do to maintain a healthy relationship with food throughout December and over the festive period? Here are gentle suggestions to get you started:

1.DON'T PLAN AN EXTREME DIET FOR THE NEW YEAR

Telling yourself that you are going to start some extreme diet or regime in the new year is just code word for "GO-FOR-IT-UNTIL-THEN". Basically you are giving yourself permission to binge until the new year comes around. It is great to set the intention to eat more nutrient dense foods or to prioritise your wellbeing - but try to stay away from setting extreme goals for the future that may leave you wanting "one last mince pie/ chocolate log/ pizza/ take away etc." every day in December, until the new year arrives.

2.PRIORITISE REST AND BE PICKY ABOUT WHAT YOU SAY "YES" TO

This is a time of year where we tend to be more sociable. In attending all of these gatherings and parties however, we can end up neglecting our needs and avoiding how we are truly feeling. By taking time to rest, relax and recharge too, you can make sure that you aren't just getting swept up in a calendar full of events that you don't really even want to attend. It can help to be very selective about what you choose to do/ attend and who you choose to spend time with over this period. Asking yourself if doing certain things and seeing certain people will uplift you and make you feel good, can be a useful guide when choosing which gathering to attend and which to dodge.

3.RELAX THE FOOD RULES

Often this time of year can be tricky for someone if they have a lot of food rules. Let's say, for example, you have promised yourself that you will never eat sugar. You then have one mince pie and think "I've ruined it now, so I might as well go crazy" and you end up then bingeing or overindulging. Rather than trying to stick to some very strict food rules, it can be helpful to ask yourself "if I was taking care of my niece/nephew or daughter/son, what food choices would I advise them to make here?". When we frame our choices in terms of what we'd want our loved ones to eat, it is much easier to get to that place of balance between nourishing our body and eating for pleasure and enjoyment.

4.KNOW THAT ONE OR A FEW DAYS OF OVERINDULGING WON'T DO ANY HARM

For many, this time of year causes a lot of food guilt because they end up eating more than they usually would. Know however that one or two days of eating a bit more than usual, won't do you any harm. In fact, if you listen to your body and its natural cues, you may just find yourself a little less hungry on other days to compensate. Rather than worrying about calories, points or how much you "should" be eating, it can be helpful to tune into how you FEEL. Asking yourself how your food choices will make you feel afterwards can be a helpful way to enjoy food and yet to avoid eating to the point of discomfort.

Many people put off working on their relationship with food until the new year. Nobody wants to think about their health or wellbeing over Christmas! But actually this time of year can be very tricky for someone with a difficult relationship with food. If you are struggling to navigate food choices at this time of year, know that you are not alone and that help is available. If you would like some support, feel free to reach out to us at info@thefoodtherapyclinic.com to book in a free consultation.