Dealing with Food and Body Image Stress During the Holidays

Do you find yourself stressing about food and your body during the holidays?

You’re not alone. The holidays can be a happy, exciting time of year, but they can also be a source of major stress, especially around food and body image. In a world that glorifies unrealistic beauty standards, it's no wonder that so many of us feel an immense sense of pressure about how we look and how others perceive our bodies. This is particularly during the holidays when food-based social gatherings and family interactions are in full swing. 

Why is body image so complicated?

The term “body image” refers to the thoughts, feelings, and beliefs we hold about our bodies. It’s influenced by a mix of personal experiences, cultural messaging, and societal standards. For many of us, body image is complicated, especially in a culture that idealizes unrealistic and exclusionary beauty standards, particularly for women. 

Our society often equates worthiness with appearance. Our culture values thinness, youth, whiteness, and wealth above all else. These harmful ideals make it difficult—if not impossible—to feel at home in your body. If you've ever felt "not good enough" because of how you look, you're experiencing the effects of these cultural pressures.

The holidays can intensify these feelings. Holiday gatherings often come with comments about appearance from family members, unsolicited advice about food, and the pressure to look a certain way in photos or at events. For those navigating disordered eating or eating disorder recovery, these pressures can feel even heavier.

Why are the holidays so stressful, anyway?

The holidays are supposed to be a fun, relaxing time, but that’s often not the experience people actually have. No matter what holidays you celebrate, the holiday season is steeped in traditions, many of which revolve around food. While sharing meals can be a source of joy and connection, it can also bring up things like: 

• Food Anxiety: Whether it’s facing judgment for how much or how little you eat, navigating fear of certain foods, or feeling triggered by diet talk, food-centric events can feel overwhelming.

• Body Comments: Many people dread the comments they receive on their bodies during holiday celebrations. Relatives or friends may feel entitled to comment on your body, often under the guise of "concern" or "compliments." These comments can be triggering, even if they’re well-intentioned.

• Recovery Challenges: If you’re working on healing your relationship with food and your body, the holidays may stir up old habits, fears, or negative self-talk around your appearance. The holidays tend to be a difficult time for those in recovery from eating disorders or disordered eating. 

• Family Dynamics: Being around family can bring up childhood wounds or patterns, particularly if body shaming or diet culture were a part of your upbringing. These dynamics can make it difficult to maintain your boundaries and values around food and your body. 

It’s okay, and normal, to feel a mix of emotions during the holiday season. You might be excited to see folks you don’t normally get to see while also dreading the food and body commentary. Acknowledging that the holidays are complicated—and not always picture-perfect—is an important step toward treating yourself with compassion. While you can’t control every situation or every comment, you can take steps to protect your well-being. 

Here are some strategies to help you navigate food and body image stress during the holidays:

Be clear about your boundaries

You have the right to protect your peace, and it’s okay to have boundaries about what you will and won’t accept. If you’re not comfortable discussing your body, food choices, or appearance, you can let others know in advance. Remember that boundaries outline what you will do - not what someone else will do. Try phrases like:

• “I’m not comfortable talking about my body. Let’s focus on catching up instead.”

• “I’d rather not discuss dieting. Can we talk about [other topic]?”

• “If you continue to talk about my body that way, I will have to walk away.”

Create a game plan for mealtime

If you’re anxious about food-focused gatherings, it can help to plan ahead. Imagine the event in your head, and come up with options for each different scenario you’re worried about. It can be calming to know that you have a plan in place ahead of time. Think about how you’ll respond to family and friends who bring up difficult topics. Make a plan for how you’ll nourish yourself throughout the celebration. This might include eating regularly throughout the day (even if there’s a big meal coming up), practicing mindfulness during group meals, or bringing a dish that feels safe and satisfying for you, regardless of what everyone else is eating. 

Think about who you can lean on

We all need support, and knowing you have someone you can talk to outside of the situation can be comforting. Choose one or two supportive people to lean on during holiday events that you’re worried about. This could be a partner, friend, or therapist. Let them know how you’re feeling and what you’re concerned about.  Remind yourself that you can ask for help if you need it—whether that means stepping outside for a breath of fresh air or figuring out how to redirect a tricky conversation. Think about what kind of comfort you’d like during difficult holiday moments, and communicate those needs to your support person so they know how to show up for you in a way that feels supportive. 

Don’t be a jerk to yourself

You might not get through every holiday moment without feeling triggered, and that’s okay. What’s important is that you treat yourself with compassion. When upsetting emotions come up, treat yourself with the same kindness you’d offer a friend, or even your younger self. If you find it hard to treat yourself with kindness, remind yourself:

• “It’s okay to have a hard day.”

• “My worth is not defined by my appearance.”

• “I’m allowed to take up space, exactly as I am.”

Consider limiting social media

Social media is a highlight reel, but it’s hard to remember that when you’re upset. Scrolling through perfectly curated holiday photos can increase feelings of inadequacy and comparison, instead of being a cheerful reminder of the season. Consider setting boundaries with social media or unfollowing accounts that promote diet culture or unrealistic beauty standards, especially during emotionally vulnerable times like the holidays. 

Get help from a therapist

Working with a therapist who understands food and body image issues can provide a supportive space to process your emotions, identify triggers, and develop tools to navigate the holidays with confidence. If disordered eating, body image struggles, or family dynamics feel overwhelming, therapy can be a game-changer for finding peace and healing.

If you're finding this season especially difficult, consider reaching out to a therapist who practices from a weight-neutral, compassionate lens. You deserve support, healing, and the freedom to exist in your body without judgment—during the holidays and every day.  Contact our office today to make an appointment!

Thanksgiving Survival Guide

Thanksgiving is nearly here, and with that can come a lot of complicated emotions. 

If you’re feeling anxious about the upcoming holiday season, kicked off by Thanksgiving this week, you’re not alone. To help, we’ve gone through our blog to date and gathered up posts we think will help you get through this season: 

For managing a fraught relationship with your body: 

The holiday season is a tough time for folks who struggle with their body image, disordered eating, or compulsive exercising. So much of the season is focused on food, so if you have a hard time treating your body with kindness and meeting its needs regularly, being surrounded by food and food talk can be triggering. Here are some blogs to help you incorporate some kindness toward your body into the season: 

• Keeping Peace with Your Body During the Holiday Season

• Can I Have a Healthy Relationship with My Body Without Loving it?

For help navigating uncomfortable conversations: 

Family gatherings can be wonderful, but they can also remind us how not everyone we encounter will share our world view or values. When hard subjects come up, it’s up to you whether or not it’s the right time to really dive into things, but when you do, remember to do it with care and intention. These blogs can help you move through hard conversations with compassion and respect–for yourself and who you’re talking to. While some of them explore difficult conversations between romantic partners, the basic ideas can be applied to any relationship. 

• 7 Ways to Communicate More Effectively in Your Relationship

• 8 Tips for Hard Conversations in Your Relationship 

• How to Tell Someone They’ve Hurt Your Feelings

• Setting Boundaries: Why You Should & What to Say

• 4 Ways to Practice Accountability in Your Relationships

For moments of high anxiety or emotional disregulation: 

Big gatherings don’t always go smoothly, and it’s possible that when surrounded by family with complicated relationships to one another, that there may be moments where you feel anxious, tense, or like your emotions aren’t quite in your control. Use these blogs to help you work through those moments with self compassion and intention. 

• 5 Strategies for Overcoming Social Anxiety at Holiday Gatherings

• How to Make a Coping Skills Toolbox

• How Grounding Techniques Can Help with Anxiety

Remember, the holiday season doesn’t last forever, even though it seems endless when you’re dreading it. If you’re struggling with social anxiety this holiday season, working with a therapist can help. Contact our office today to make an appointment!

7 Tips for Dealing With Travel Anxiety

Does traveling stress you out? 

Traveling can be a lot of fun, and it’s a wonderful way to learn more about the world, make new memories, and get away from your everyday routine. Traveling can also be a major source of stress and anxiety, even when you’re looking forward to your trip. Traveling involves a lot of logistics and even discomfort at times, which can be stressful to stay on top of. It can also be overwhelming to navigate new places, meet new people, and check off everything you want to do while you’re traveling. 

It’s important to note that some people have concerns about accessibility and even safety while traveling. Women, BIPOC, LGBTQ+, and disabled individuals often face unique barriers, risks, biases, and concerns when visiting new places.

If travel triggers anxiety for you, you’re not alone! There are things you can do to manage travel anxiety and still enjoy your trip. 

Why is travel so stressful?

It’s easy to see why so many of us feel a sense of unease when planning or embarking on a trip. Travel asks us to let go of control—to trust the journey, the destination, and the unknown people we’ll meet along the way. And while we may look forward to new experiences, many of us feel deeply vulnerable when we leave our comfort zones.

For women, safety is a constant concern, especially in unfamiliar areas. The need to stay vigilant, observe cultural customs, and remain aware of personal safety is real and valid. For BIPOC travelers, experiences of racial or cultural bias can add another layer of stress, leaving travelers wondering if they’ll be welcomed or treated fairly. 

LGBTQ+ travelers may face countries or cities with restrictive views and laws about gender identity or sexual orientation, raising concerns about safety and respect. Disabled folks may be unable to access appropriate accommodations to allow them to visit the places they want to see and experience, and travel can often be debilitating physically with the constant stress and sensory overload. All these fears are valid, and recognizing them is an essential part of addressing travel anxiety.

Even though it’s stressful, travel has many benefits

Despite the challenges, travel offers benefits that can outweigh the concerns. Stepping into new environments can lead to inspiration, and personal growth. For many, travel acts as a reset button, creating space to experience life in a different light and take a break from day-to-day stressors. Having time away from the daily stresses of life can help you feel more refreshed and resourced when you return home. 

Studies have shown that time away from work and familiar routines can relieve symptoms of depression and anxiety, provide a boost in creativity, and increase emotional resilience. Even just the act of planning a trip—dreaming about a new destination, setting goals, and picturing yourself there—can uplift your mood and contribute to your overall quality of life. Travel can also spark feelings of independence and confidence as you navigate new places and learn to rely on yourself. It’s powerful to realize that you’re capable of doing the things you’ve dreamed about. 

So, how can we cope with travel anxiety?

If anxiety has been holding you back from exploring the world, there are things you can do to ease the stress and make travel more enjoyable. Whether you’re setting off on a long journey or planning a weekend getaway, here are some techniques to try:

Plan, But Leave Space for Flexibility

Having a detailed plan can give you a sense of control, which helps reduce anxiety. Knowing where you’re staying, how you’ll get around, and what you’ll do on your trip can ease some of the mental load. Figuring out how you’ll cope ahead of time can help you feel less on edge with all of the unknowns that travel can bring. Instead of being too rigid with your plans, though, allow yourself some flexibility on your travels. You might find that what you thought you’d want to do and what you actually want to (or are able to) do are different things. Allowing yourself to be flexible can help you feel like you’re making the most out of your trip instead of rushing to check things off a list. 

For example, you can book your accommodations, outline a general itinerary, practice the language, and research how to get around. But remember to leave space for unexpected detours, which can bring joy and surprise to your travels.

Establish a Personal Safety Plan

Having safety strategies in place can reduce fear, especially in unfamiliar or high-stress environments. When you practice what to do in a dangerous situation ahead of time, you make it easier to take that action in the moment. When you’re afraid or in shock, it’s hard to think of what to do, so the more your safety plan is ingrained in your muscle memory, the better prepared you will be. 

Research your destination’s safety for women, BIPOC, disabled, and LGBTQ+ travelers. Download local emergency numbers, share your itinerary with someone you trust, and stay in areas known to be safe for your identity. Apps like Sitata and GeoSure can provide real-time safety information for travelers so you can monitor things as you go. 

Practice Relaxation Techniques on the Go

During moments of stress, it can be hard to break out of the overwhelm. Techniques like deep breathing, mindfulness, and grounding exercises can help you to soothe anxiety when it arises.

Try grounding exercises, such as the 5-4-3-2-1 technique (naming five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste). Progressive muscle relaxation or deep breathing exercises can also help you connect to your body and calm your mind, especially before flights or upon arrival.

Pack a Comfort Kit

Having what you need on hand as you travel makes the experience infinitely better. Sleep and digestion often go haywire during travel, so make sure you have what you need to get a good night’s sleep and to relieve any digestive discomfort you experience. In addition, bringing a few familiar items can help you feel connected to home and grounded during your journey, especially if you’ll be traveling for an extended period. 

Bring all of your medications and any over the counter remedies you rely on to get through the day. Also include items that soothe you, like a cozy scarf, a favorite tea, a travel journal, or a comforting playlist. Having a few go-to items can make unfamiliar surroundings feel a bit more like home.

Set Boundaries with Social Media

It can be hard to balance enjoying your time traveling with the pressure to show off how much fun you’re having online. Constantly updating others on social media or feeling pressure to share every experience can add to travel stress and prevent you from enjoying the present. 

Before you leave, think about how much you want to share and when. You might try uploading all your photos and updates at the end of each day or even waiting until you’re back home to post. Giving yourself this boundary can take away the pressure to “perform” your trip for others. Remember, your trip is for you. Do you want to have memories of looking at your phone, or of experiencing what’s around you? 

Learn Grounding Phrases for Language and Self-Advocacy

Feeling prepared can help you feel less anxiety around travel, and that includes knowing how to communicate where you’re going. Knowing some basic phrases in the local language, or even practicing key phrases for self-advocacy, can increase your sense of control.

If you’re going somewhere where you don’t speak the language, learn a few words or phrases before you leave. Focus on words like “please,” “thank you,” “I need help,” and “I don’t understand.” Knowing these basics can empower you in unfamiliar situations. It can also be helpful to look up cultural customs that travelers should be aware of before you visit, so you can be as respectful of your location as possible. 

Talk Through Your Concerns Before You Go

Sometimes, talking about your anxiety can help you feel better. Discussing your anxieties with someone you trust provides reassurance and validation, and reminds you that you have people who care about you. Talking to others about your concerns can also give you new tips and insight on traveling from people who have been there before. 

Reach out to a friend, family member, or therapist to share your worries. You might talk through worst-case scenarios and how you’d handle them, or get advice from someone who’s been there before. Verbalizing concerns can reduce the power they hold over you. 

If you’re overwhelmed with travel anxiety, working with a therapist can help. We work with folks in the McLean, Great Falls, Falls Church, Arlington, Alexandria, and the greater Washington DC regions, as well as offering online services in DC, MD, VA, and all PSYPACT states. If you would like to talk to one of our therapists, please contact us here.

6 Practical Ways to Cope with Post-Election Anxiety

If you’ve spent this week worried about your future and the future of the people you love, you’re not alone. 

The aftermath of this election probably feels heavy for many, especially when the stakes are as high as they are for women, BIPOC, LGBTQ+ individuals, and other communities that have faced marginalization in the United States. The mixed emotions people feel after election results—fear, anxiety, frustration—are valid.

Many people are deeply concerned about what these results may mean for women’s rights, bodily autonomy, immigrant rights, trans rights, marriage equality, healthcare, and more. By practicing compassionate self-care, building resilience, and finding ways to support our communities, we can help ease this anxiety, protect our well-being, and create hope for the future.

First of all: post-election fear and anxiety is valid

It’s understandable to feel afraid or anxious in the coming days and weeks, as we grapple with the results of this election. If you’re feeling unmoored, you’re not the only one. Many of us are concerned about the future of human rights, the potential rollback of protections for our families, workers, and the environment, and what this means for our loved ones and communities. Fear about state violence, endless war, immigration policies, and the safety of LGBTQ+ individuals—particularly trans folks—is grounded in the lived realities of many. 

When basic rights and freedoms are on the line, it’s natural to feel shaken. It makes sense to feel afraid when things are frightening. 

These concerns can be especially pressing for women, BIPOC, and LGBTQ+ communities, who may have experienced the impact of restrictive policies or harmful rhetoric in the past. If you’re feeling like your mental health is taking a hit from all this uncertainty, know that you’re not alone. While it’s natural to feel uncertain, getting stuck in a state of despair and fear isn’t actually going to help anyone at this moment. GIve yourself time to feel your feelings, but make sure that you don’t stay in grief-mode forever. 

Second: remember that there’s power in community and resilience

While the current landscape can seem bleak, there are things to be hopeful about. One of the most powerful tools we have is our ability to come together, lean on one another, and work toward a future that reflects our values as communities. The concerns we have about what’s coming can bring us closer to our communities, who share those fears. As humans, we are social creatures, and we crave being with others. We often find strength, resilience, and support in others, and building connections with other people can help us feel like there is more good in the world than bad.

One powerful way to address political and social anxiety is through building community. 

It’s natural to feel isolated during difficult times, but we’re often stronger together. Building community is a skill that can help buffer us from the stress and anxiety of an unpredictable future.

Community-building isn’t always easy; it involves learning to navigate conflict, respect differences, and communicate openly. But when we come together to support each other, we create networks of resilience that allow us to withstand challenges more effectively. Everyone has something to offer at this moment, whether it’s a skill, an open ear, or a comforting presence.

Every movement for change was built step by step, and we’re part of that ongoing journey. Staying connected with what matters to us, whether through advocacy, education, or supporting those affected, can give us a sense of purpose and hope.

6 Practical Ways to Cope with Post-Election Anxiety

Your feelings right now are valid, and there are certainly things to be concerned about, which can make taming anxiety difficult. These are a few ways to care for your mental health and take action.

Acknowledge your feelings

Beating yourself up for how you feel isn’t going to be helpful for anyone. Give yourself space to feel anxious, angry, or afraid without the need to “get over it” immediately. Bottling emotions can add to stress, so allow yourself to process in whatever way feels right—whether through journaling, speaking with friends, or engaging in quiet reflection. You’re allowed to have feelings. 

Set boundaries if you need to

It’s easy to feel overwhelmed by news cycles and social media, and the algorithms that they run on thrive on intense emotion, like fear. If updates are causing more stress than reassurance, set limits on how often you check them. Staying informed is valuable, but constant exposure can heighten anxiety. 

It’s also important to curate your sources to follow trustworthy, balanced reporting or advocacy-focused accounts that align with your values. In a time of mass misinformation and disinformation, it’s tricky for people to determine what’s true and what’s not. Learning how to spot misinformation, disinformation, and propaganda can help you make sense of what you see on your screen. This type of media literacy is very rare, and it is a valuable skill to both learn and share. 

Join a group or community

It might be helpful for you to narrow your level of focus from the whole country to your local area when things feel overwhelming. Learning who is doing what already in your area can help you determine what kind of community needs there are. There are groups out there doing work on things you care about! Starting with organizations that are already on the ground doing the work can help you feel more connected to the community around you. 

Community doesn’t come naturally to everyone, but it can be cultivated with intentionality. Find people who share your concerns and are also looking for ways to feel empowered in the face of adversity. Remember that community can take many forms—from neighborhood groups to online forums, advocacy organizations, or therapy support groups.

Focus on small actions

It’s easy to feel helpless, but change can begin with small, consistent actions. Consider the causes that matter most to you and think about how you can support those efforts—whether that’s through advocacy, volunteer work, supporting community initiatives, or simply having open and supportive conversations with those around you.

Taking even small actions to support a cause you care about can ease anxiety and foster a sense of control. Every effort counts, and collective action grows through individual contributions.

Here are a few ideas for taking meaningful steps forward:

• Join local or national advocacy groups focused on your concerns.

• Find or form community spaces where people can come together, share stories, and support one another.

• Commit to self-education on issues that impact your community.

• Practice “gentle activism”—actions that allow you to contribute without overwhelming yourself, such as sharing resources or creating safe, welcoming spaces for open dialogue.

Lead with compassion

Remember to show yourself and others in your community compassion right now. Elections can stir up intense emotions. Practicing mindfulness—like deep breathing, meditation, or grounding exercises—can help you feel more calm in anxious moments. 

Self-compassion practices remind us that it’s okay to feel affected by what’s happening, but it’s also okay to give ourselves a break from the weight of it. There is a ton of divisiveness out there right now, as we know all too well. 

How can you bring some kindness into your corner of the world? Let’s lean into this moment with compassion—for ourselves and for each other. We are stronger and more resilient together. 

Get help when you need it 

The world can feel overwhelming, but by balancing mental health care with intentional action, we can find ways to channel that anxiety into resilience. In challenging times, even the smallest steps toward supporting each other and taking action can make a difference.

If you’re finding it difficult to manage your emotions or cope with post-election stress, consider reaching out to a mental health professional. Therapy can provide a safe space to process feelings, develop coping strategies, and reconnect with your strengths, even when the future feels uncertain. 

Are you in need of extra mental health support in the aftermath of the 2024 election? We can help. We work with folks in the McLean, Great Falls, Falls Church, Arlington, Alexandria, and the greater Washington DC regions, as well as offering online services in DC, MD, VA, and all PSYPACT states. If you would like to talk to one of our therapists, please contact us here.