Navigating Food Relationships During the Holidays: Tips for Mental Health and Well-Being

The holiday season often brings joy, connection, and celebration. Yet, for many, it also triggers complex feelings around food. Holiday food traditions can highlight struggles with food insecurity, binge eating, eating disorders, and overindulgence. These challenges affect mental health and well-being in profound ways. Understanding the relationship between food-related disorders and therapy can help individuals protect themselves and maintain balance during this time.

Holiday dinner table with traditional dishes and decorations

Understanding Food Insecurity and Its Impact During the Holidays

Food insecurity means not having reliable access to enough nutritious food. During the holidays, this issue becomes more visible as many families face pressure to provide special meals despite limited resources. According to Coleman-Jensen et al. (2023), about 10.2% of U.S. households experienced food insecurity in 2022, a number that often rises during the holiday season.

Food insecurity can increase stress, anxiety, and feelings of shame. It may also lead to unhealthy eating behaviors, such as overeating when food is available or skipping meals to stretch resources. These patterns can worsen mental health and contribute to the development or exacerbation of food disorders (Seligman & Schillinger, 2010).

Tips to Manage Food Insecurity During Holidays

• Seek community resources: Food banks and holiday meal programs often expand services during this time.

• Plan meals carefully: Focus on affordable, nutritious ingredients that can stretch across multiple meals.

• Communicate needs: Reach out to trusted friends or family for support without feeling guilty.

• Practice self-compassion: Recognize that food insecurity is a systemic issue, not a personal failure.

  
  

Recognizing Binge Eating and Overindulgence in Holiday Settings

Holiday food often means large portions, rich desserts, and constant availability of treats. For some, this environment can trigger binge eating episodes—consuming large amounts of food with a feeling of loss of control (American Psychiatric Association, 2013). Overindulgence, while common, can also lead to guilt and shame, especially for those with a history of eating disorders.

Binge eating disorder (BED) affects about 3.5% of women and 2% of men in the U.S. (Hudson et al., 2007). The holidays can increase triggers such as emotional stress, social pressure, and disrupted routines.

Strategies to Protect Yourself from Binge Eating

• Set realistic expectations: Accept that it’s okay to enjoy holiday food without perfection.

• Eat mindfully: Focus on the taste, texture, and experience of eating rather than rushing or multitasking.

• Create a balanced plate: Include protein, fiber, and healthy fats to stay full longer.

• Limit temptation: Keep trigger foods out of immediate reach or avoid stocking them at home.

• Seek support: Talk to a therapist or support group if binge urges increase.

  
  

The Role of Therapy in Addressing Food Disorders

Therapy plays a crucial role in managing food disorders during the holidays and beyond. Cognitive-behavioral therapy (CBT) is one of the most effective treatments for binge eating and other eating disorders (Fairburn, 2008). It helps individuals identify and change unhelpful thoughts and behaviors related to food.

Other therapeutic approaches include dialectical behavior therapy (DBT), which focuses on emotional regulation, and family-based therapy, which involves loved ones in recovery. Therapy can also address underlying issues such as trauma, anxiety, or depression that contribute to disordered eating.

How Therapy Supports Holiday Food Challenges

• Develop coping skills: Learn strategies to handle stress and social pressure.

• Build self-awareness: Understand triggers and early warning signs of relapse.

• Create a personalized plan: Set goals for holiday eating that feel manageable and healthy.

• Enhance self-compassion: Reduce shame and guilt around food choices.

  
  

Practical Tips to Maintain Healthy Food Relationships During Holidays

Navigating holiday food requires a balance between enjoyment and self-care. Here are practical tips to protect your mental health and well-being:

• Plan ahead: Know what meals and events you will attend and decide how you want to approach food.

• Bring your own dish: Contribute a healthy option you enjoy to gatherings.

• Practice portion control: Use smaller plates or take smaller servings to avoid overeating.

• Stay hydrated: Drink water before and during meals to help control appetite.

• Focus on social connection: Shift attention from food to conversations and activities.

• Allow flexibility: Permit yourself to enjoy treats without guilt but avoid all-or-nothing thinking.

• Set boundaries: Politely decline food or situations that feel overwhelming.

• Maintain routine: Keep regular meal times and sleep schedules as much as possible.

  
  

Balanced holiday meal plate with vegetables, protein, and grains

Supporting Others Facing Food-Related Challenges

If you know someone struggling with food disorders or food insecurity during the holidays, your support can make a difference:

• Listen without judgment: Offer empathy and understanding rather than advice.

• Encourage professional help: Suggest therapy or support groups gently.

• Include them in plans: Invite them to social events with food options that suit their needs.

• Share resources: Provide information about local food assistance programs.

• Respect boundaries: Understand if they decline certain foods or activities.

  
  

Final Thoughts on Holiday Food and Mental Health

The holiday season can be a difficult time for those dealing with food insecurity, binge eating, and eating disorders. Recognizing the complex relationship between food and mental health is the first step toward protecting yourself and others. Therapy offers valuable tools to manage these challenges, while practical strategies can help maintain balance and enjoyment.

Remember, your worth is not defined by what or how much you eat. Prioritize kindness toward yourself and seek support when needed. This holiday season, focus on connection, care, and well-being beyond the plate.

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596

Coleman-Jensen, A., Rabbitt, M. P., Gregory, C. A., & Singh, A. (2023). Household food security in the United States in 2022. USDA Economic Research Service. https://www.ers.usda.gov/publications/pub-details/?pubid=102075

Fairburn, C. G. (2008). Cognitive behavior therapy and eating disorders. Guilford Press.

Hudson, J. I., Hiripi, E., Pope, H. G., & Kessler, R. C. (2007). The prevalence and correlates of eating disorders in the National Comorbidity Survey Replication. Biological Psychiatry, 61(3), 348–358. https://doi.org/10.1016/j.biopsych.2006.03.040

Seligman, H. K., & Schillinger, D. (2010). Hunger and socioeconomic disparities in chronic disease. The New England Journal of Medicine, 363(1), 6–9. https://doi.org/10.1056/NEJMp1000072