Thanksgiving can bring up a lot of feelings for folks. You may be excited to celebrate and engage in traditions with your loved ones. If you are not excited for all that Thanksgiving entails, that is okay too.
Wherever you fall on this spectrum, I believe it is important to name and validate our emotional states, so we can compassionately tend to our needs.
If you are experiencing some fear due to diet culture messages that tend to be heightened during the holiday season, I see you and am with you.
While diet culture is always present, you may notice it more during the holiday season. Diet culture is anything that elevates a thin and idealized body. Diet culture attributes morality to food as good or bad.
Further, diet culture weaponizes food and thus induces a shame response if we do not insight an awareness around how it may show up in our lives.
Diet culture can also be more subtle or explicit. It might show up explicitly in comments like, “I can’t believe you’re eating that” or “I could never eat that.” Perhaps diet culture shows up at your dinner table more implicitly in a comment like, “I need to go exercise after this meal!”
If you are in recovery from an eating disorder or are working on your relationship to your body, here are four mindful ways to cope with diet culture during Thanksgiving.
1. Set an Intention for the Meal
Setting an intention is a mindful way to cultivate peace and confidence in your food choices and Thanksgiving experience.
Your intention may be: I want to be present. I want to engage with these family members. I want to notice the taste of the food on my plate.
I invite you to get curious about how you would like to experience this Thanksgiving. I encourage you to approach the questions below with compassion, rather than shame.
Ask yourself: How can I be present? What do I want to remember about this day and holiday? Who am I able to safely connect with? Who might I need to set boundaries with?
You may also find it helpful to set an intention around what you choose to wear. Ask yourself: Do I want to celebrate an outfit that feels like me and celebrates my unique creativity? Do I want to wear an outfit that’s comfortable?
Taking a moment for introspection and authentically setting your intentions can be helpful and supportive to living in accordance with your values and to keep your recovery top of mind.
2. Make an Effort to Keep Your Eyes on Your Own Plate
I gently encourage you to try and keep your attention on your own plate during your Thanksgiving meal. Reducing comparison is a wonderful way to notice and attune to your body’s unique needs.
My recommendation is to choose items that sound good and yummy to you. Make an effort to eat consistently and adequately, following the recommendations provided to you by your dietitian.
If you are struggling to focus on your own meal, I encourage you to make a plan ahead of time with your therapist or dietitian of what you need to be supportive of your mental health.
3. Decide How You Want to Address Diet Culture Comments
Discern ahead of time how you would like to address diet culture comments that are directly made to you or made to another loved one. Ask yourself: Do I have the capacity to address a problematic comment?
If you have the capacity, you may want to address hurtful comments head on. If your capacity is limited, you may find it helpful to leave the room or take a break if unwanted and harmful comments are made.
There may be unexpected challenges that we cannot anticipate and plan for, however, getting intentional beforehand can support us to feel a sense of empowerment and agency.
4. Engage in Self-Care After the Meal
I invite you to really get intentional about caring for yourself after Thanksgiving.
Ask yourself: Was there anything said that didn’t sit well with me? Were there any distressing experiences during the meal? How can I cultivate peace and engage in self-compassion now?
You may find it helpful to journal about it afterwards, engage in creativity and play, or bring it up in your next therapy session. Whatever self-care looks like for you, it is a beautiful practice to engage in to support nervous system regulation. It is also a wonderful way to deepen your connection with yourself and be present.
Friend, my hope is that these practices will help support your nervous system and cultivate self-compassion during Thanksgiving.
Diet culture is everywhere, whether it is the holiday season or not.
At Anchored Counseling Co., we always provide a safe harbor for those seeking refuge from diet culture. We compassionately care for anxiety, depression, eating disorders, body image concerns, and more. We walk alongside you on your recovery and mental health journey.
To further equip you with support, please see the additional resources below to cultivate peace, compassion, and hope.
Additional Resources
Holiday Eating Disorder Recovery Guide
We created this thorough guide to support recovery for emotional health, family concerns, sobriety, boundaries, eating disorders, and body image concerns.
This evidence-based guide equips you with practical strategies to navigate any body image challenges that may arise this holiday season.
Compassionate Affirmation:
“I am capable of caring for my body this holiday season.”
Becoming Anchored in Hope,
Laura
LPC-MHSP, CEDS-C, ACS, NCC
Owner + Director
Laura is committed to guiding individuals along their path to mental wellness and has carefully gathered a team of skilled, knowledgeable, and committed therapists at Anchored Counseling Co. to assist in this mission.
The professionals here create an environment that is supportive and affirmed, informed by an understanding of trauma. At Anchored Counseling Co., there’s a shared belief in the fundamental worth of each person, and therapy is delivered with warmth and empathy. The therapeutic philosophy here is built on the premise that every client has the natural ability to enact meaningful and enduring change in their life.
To connect with a therapist who aligns with your unique needs, please contact our office at 615.510.3797 or contact us here.
