The holidays are a time for connection, joy—and often, lots of social events centered around food. But for many, these gatherings can stir up a mix of social anxiety and stress about eating. If this resonates with you, here are some tips to help you feel more at ease and enjoy the season:

1. Focus on Connection, Not Perfection

The holidays are about celebrating with loved ones, not perfecting your plate. Shift your focus to meaningful moments, like sharing stories, enjoying laughter, or making new memories. Food is just one piece of the gathering—it doesn’t have to be the centerpiece of your anxiety.

2. Prepare with Grounding Techniques

Before heading to a gathering, take a moment to ground yourself. Deep breathing, listening to a calming playlist, or repeating a mantra like “I am enough just as I am” can help you feel centered and ready to navigate social interactions.

3. Eat Regularly to Avoid Overwhelm

Skipping meals to “save room” can amplify stress and hunger, making social eating more challenging. Nourish yourself throughout the day to stay connected to your hunger and fullness cues. This will help you make choices at the table that feel good for your body without he drive to over eat or feel out of control around food.

4. Choose Foods That Bring You Comfort

When faced with a buffet or holiday spread, start with foods that feel familiar and comforting. This can help reduce decision fatigue and provide a sense of ease. Remember, you don’t have to eat everything on the table—choose what feels right for you.

5. Set Gentle Boundaries

Social anxiety can heighten when conversations veer into uncomfortable topics like diets or food choices. Practice setting boundaries or gently steering the discussion elsewhere. For example, you might say, “I’d rather talk about something more fun—what’s been your favorite part of the holidays so far?” Remember, boundaries are there for others to respect, they don’t have to agree with them to respect them. And if all else fails, set internal boundaries as well. For example, “if people struggle to respect my boundaries, I will disengage and take a bathroom break.”

6. Take Breaks if You Need Them

It’s okay to step away if the gathering feels overwhelming. A quick walk outside, a trip to the restroom, or even a few deep breaths in a quiet space can help you reset and return to the group feeling more present.

7. Practice Body Appreciation

Instead of critiquing yourself, take a moment to appreciate all your body allows you to do this holiday season—whether it’s hugging loved ones, laughing until your cheeks hurt, or savoring your favorite holiday dish. If that is too advanced for you, you can set boundaries with yourself of what you will not be engaging in like self-criticism or ruminating on your body regardless of how you feel about your body. For example, “if I notice myself body checking and ruminating on my flaws I will say STOP and intentionally think about something else.”

8. Reflect with Self-Compassion

After the event, resist the urge to critique how things went. Instead, celebrate the small wins—whether that’s engaging in meaningful conversations, trying a new food, or simply showing up. Every step forward is worth acknowledging.

Navigating holiday social eating can feel daunting, but with a mix of self-compassion, preparation, and gentle boundaries, you can create a more peaceful and joyful experience. Here’s to a season of connection and care—for others and yourself.

Happy Holidays! ✨