Body Image During The Holidays: How To Protect Your Mental Health

The holiday season is often packed with celebrations, traditions, and delicious foods. Humans have long used food to celebrate special occasions, and holiday feasts are an ancient tradition going back to early civilizations. However, food and its connection to body size and diet culture have been centered more often in popular culture and the media in the 21st century, and those who have a negative self-image involving body weight may struggle to cope with the holidays. Family comments about one’s weight, large holiday meals, and pressure to act or even eat a certain way can all be overwhelming for an individual struggling with their body image. Below, explore ways to protect your physical and mental health and improve your body image over the holidays. 

The holidays: food, body image, and mental health 

The holidays often cause people to be exposed to more situations in which they may experience lower self-esteem related to body image. For example, family members might comment on their weight at family gatherings, or they may struggle to allow themselves to eat due to fears about gaining weight. Social media often plays a part in the stigma against people with certain body types, and pressure to look a certain way over the holidays or make resolutions to lose weight can be difficult for someone who already experiences low self-esteem and difficulty with self-acceptance. 

According to Doctoral candidate Sydney Brammer, a self-identified “plus-size” person, fatphobia is common during the holiday season. In an interview with Texas Tech University, Brammer stated, “I think people are often expected to jump straight into the body positivity movement, which would require you to go from feeling bad about yourself to loving yourself overnight, and that’s not always realistic. So instead, look to body neutrality, which is saying, ‘I don’t have to love everything about myself today, but I don’t want to hurt my body and I deserve to feel safe.’” Understanding the body neutrality movement may be helpful for anyone who has ever experienced insecurity, judgment, anxiety, or low self-esteem related to their body size, shape, or weight.

Ways to improve your self-esteem and confidence with your body over the holidays 

If you want to improve your body image and self-esteem over the holidays, consider the following three tips inspired by Brammer’s advice. Speaking with a therapist may also be helpful.

Practice body neutrality to confront body image issues 

For example, you can see that your body is a physical force that exists to protect you and keep you alive. Your body holds your brain, your other organs, and your emotions. The purpose of your body is to be alive, so nourishing your physical form with the nutrients it needs and treating it kindly, like you would treat another person’s, can help you move away from negative self-talk. 

Remind yourself that all bodies have the same function and that no body is better than another. Social norms do not define beauty, even if they impact your daily life. When people try to bring you down, set boundaries and try to return to a neutral mindset, reminding yourself that your body is not an object to be judged by others. 

Try positive affirmations for mental health 

Daily positive affirmations may make a positive difference in your mood, even if you don’t initially believe in them. For instance, one study suggests that positive affirmations can improve self-esteem and mental health in college students. Below are some affirmations you might try for the holidays, or you can write your own:

• “I love my body because it keeps me safe.” 
• “My body is my home.” 
• “I am beautiful because I’m alive.” 
• “Every body is a good body.”
• “My body protects me.” 
• “I am proud of my body.”
• “I deserve nourishment and joy.” 
• “I am trying my best to love myself.” 
• “I am proud of myself for taking steps to improve my self-esteem.” 
• “I will protect my body this holiday season.” 
• “I value my physical health.” 

Set boundaries on social media and with family 

It may also help to set boundaries related to the people you interact with online and in person to protect yourself from harmful comments. For example, you might follow accounts that encourage body positivity or neutrality on social media and block people who share harmful messages about body shape or size. 

In addition, if your family members tend to make comments about how much you eat or your weight when you have family holiday gatherings, there are a few ways you can set boundaries, including the following: 

• “I’m going to eat this. Thank you for your input, but I’m confident in my ability to nourish my body.” 
• “Please don’t make comments about my weight again. Thank you.” 
• “I’m not interested in talking about this.” 
• “Do not talk about my body shape again.” 
• “Let’s not talk about people’s bodies tonight, please.” 
• “I will eat as much as I want; I’m celebrating. Do not comment on this again.” 
• “I am going to eat dessert. I don’t need comments about it.” 
• “Please do not talk about whether I’ve lost or gained weight every time you see me.” 
• “If you continue to comment on my body, I will not come here for holidays.” 

The impact of negative self-talk on body image issues 

The messages you hear from others about your body may also start to impact you if you internalize them and have repetitive negative thoughts about your appearance. For example, if your mother always told you to cover your stomach when you were younger, you might look in the mirror and feel ashamed about your stomach, even as an adult. Negative self-talk can contribute to depression, stress, and anxiety and is generally harmful to your mental health.

When you notice negative thoughts arising, you might practice replacing them with neutral ones instead. For example, instead of “I hate my belly fat,” you could tell yourself, “I have a stomach that allows me to absorb nutrients and gives me energy to go about my day. I am thankful for my body.” Keep repeating this exercise until the negative thoughts pass. 

Healing your relationship with food and eating over the holiday season 

Some people may struggle more with their relationship to food than the appearance of their bodies. Below are a few strategies that may help you on the road to healing your relationship with food over the holidays and beyond. 

Get evaluated for an eating disorder or body dysmorphic disorder (BDD) 

Restrictive eating, binge eating, purging, exercising excessively, and related behaviors can be associated with eating disorders (EDs). EDs are serious mental illnesses that can cause severe weight loss, weight gain, organ damage, and other health impacts. 

If you are severely restricting your food over the holidays, bingeing due to stress, or are otherwise worried about your relationship with food, talking to your doctor or a therapist about getting a screening for an eating disorder or BDD may be helpful. If you have an eating disorder, research suggests that early intervention can significantly reduce your chances of more severe consequences, such as hospitalization or death. 

Avoid unhealthily restricting your food intake

Some people may restrict how much food they consume during the holidays due to worries that if they eat what they want, they might gain weight or their family members may judge them. However, it can be helpful to remember that the holidays are a time to celebrate. As long as you’re not eating a lot of food out of stress or engaging in other disordered patterns, eating more around the holidays is normal for many people. Labeling foods as “good” or “bad” or focusing too much on calorie counting can be harmful.

Reward yourself for your effort to practice mindful eating habits during the holiday season 

If you struggle to get through the holidays or family events, you might try to reward yourself when the holidays are over for your effort in getting through them. For example, you might take yourself out for a coffee, a walk, or a movie. You could also find a hobby you enjoy or practice self-gratitude for your efforts in mindful eating or boundary-setting.

Practice self-compassion and self-awareness 

It can also help to be gentle with yourself. Getting through the holidays with body image struggles, food-related struggles, or an eating disorder can be difficult, especially if other people aren’t being empathetic or understanding to you when you’re spending time with them to eat festive foods. Practice self-compassion and self-care to stay grounded, engage in self-awareness to notice when you’re being harsh, spend time with people who respect you, and remind yourself that you’re doing your best.

How do I know if I have an eating disorder? 

Eating disorders are mental illnesses associated with negative body image and disordered eating behaviors, and each has different symptoms. However, below are some general signs that you might be living with an eating disorder: 

• Severe preoccupation with weight (fear of gaining weight and negative feelings associated with weight) 
• Bingeing frequently or when stressed to a point where you feel shame and guilt 
• Restricting food intake altogether developing rigid eating habits to control how much you eat 
• Bingeing and then purging by using laxatives, exercising excessively, self-inducing vomiting, etc. to lose weight or avoid gaining weight 
• Only ever seeing yourself as overweight or obese when you look in the mirror, even if you are underweight 
• Difficulty accepting help or believing you need help for your body, even when others tell you they’re concerned 
• Hiding your body shape with baggy clothing 
• Forgetting to eat frequently and having severe aversions to certain textures and tastes (consistent with avoidant-restrictive food intake disorder (ARFID))

If you notice any of the above symptoms or similar signs, it’s recommended that you meet with a doctor or therapist as soon as possible for evaluation and treatment.

Potential benefits of therapy for body image issues

If you think you might be living with an eating disorder, feel uncomfortable with food choices, or have body image issues at any time of the year, a therapist can be a helpful resource for improving your mental well-being and overall health. Body image issues and difficulty navigating food-related feelings are mental health-related challenges and can often be treated with modalities like cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT). 

A therapist can create a safe space for you to explore your thoughts about your body and develop personalized solutions for getting through the season and improving your mental health and self-image. In addition, they can help you learn to attend to your body’s hunger cues, avoid assigning moral value to food, avoid restrictive diets, and cope with any stressful situation. Finally, they can give you practical tips to get a fresh start on eating nutritious meals. Even one meal can make a difference. 

Work on body image issues in therapy

Connect with a compassionate counselor

Alternative support options 

Some people may avoid seeking therapy over the holidays because in-person support can be difficult to find due to holiday hours or a lack of nearby providers. In such cases, seeking online therapy through a platform like BetterHelp may be more convenient. Through an online platform, you can schedule sessions with a licensed therapist at any time—including over the holidays. You can speak with them via phone, video, or live chat and also take advantage of unique resources like journal prompts, worksheets, and weekly support groups for conversation and hope regarding these topics. 

Studies suggest that online therapy can often be effective, especially for eating disorders like binge eating disorder and bulimia nervosa. In one study, for example, an internet intervention was as effective as in-person therapy in supporting those with these conditions. Participants reported reduced symptom severity and improved mental wellness.