Festive & Focused:
Thriving Through the Holidays
Main Points:
Setting Intentions:
The holidays can be overwhelming, but setting realistic and mindful goals can help you feel more in control. Your intention doesn’t have to be about strict food rules or perfect behavior but should reflect what is most important to you.
Tip: Ask yourself, “What does success look like for me?” For example, success might mean focusing on enjoying quality time with loved ones, practicing portion control, or offering yourself grace when things don’t go as planned.
Action: Write down one goal or intention for this holiday season. Make it specific, achievable, and tied to your values. Example: "I will practice mindful eating at holiday gatherings and focus on connecting with family instead of worrying about food."
2. Managing Cravings:
Cravings often have emotional roots, especially during the holidays when food can be tied to traditions and memories. Start by identifying your emotional triggers—stress, loneliness, or even excitement can all lead to cravings.
Mindful Eating Techniques: Practice pausing before you respond to a craving. Ask yourself if you’re physically hungry or emotionally seeking comfort. By pausing, observing, and deciding, you take back control.
Holiday Food Mindset: Remember that the holidays come every year, so there’s no need to feel pressure to eat everything at once. Your favorite foods will come around again!
Tips for Success: Stay satisfied by eating protein-rich snacks throughout the day, stay hydrated to avoid mistaking thirst for hunger, and try the "three-bite rule"—savor the first bite, enjoy the second, and reflect on the third to help curb cravings without overindulging.
3. Navigating Social Pressures:
Social gatherings can bring pressure from family or friends to eat more or to justify your food choices. Learn to anticipate these moments and plan how you’ll handle them.
Strategies: It’s okay to say “no, thank you” in a polite and firm way, or to deflect the conversation by bringing the focus back to something non-food related. Bringing your own dish to share can also help ensure you have a healthy option that fits your goals.
Role-Play Practice: Try practicing responses to common questions, like "Why aren’t you eating more?" or "Just have another bite!" Being prepared will help you feel more confident in the moment.
Boundary Setting: Establish clear boundaries about food and be comfortable maintaining them. This protects your goals and helps you feel more in control.
4. Prioritizing Self-Care:
Holidays are a time of celebration but also stress, and this stress can easily lead to emotional eating or overwhelm. Prioritize self-care to protect your well-being.
Why It Matters: When you take time to care for yourself, you’re better equipped to handle emotional triggers and the demands of the holiday season.
Self-Care Ideas: Create moments of calm through activities like deep breathing exercises, short walks, journaling, or a quiet moment with a cup of tea. Scheduling "me time" is crucial, even if it’s just for a few minutes each day.
Reframing Self-Care: Remind yourself that taking care of your mental and emotional health is not selfish. It is necessary for staying balanced and focused during stressful times.
Tip: Plan at least one self-care activity every day during the holidays, even if it’s as simple as listening to music or taking a short break from family gatherings.
5. Staying Connected:
The holiday season can sometimes feel isolating, especially if you’re facing different challenges than those around you. Staying connected with a supportive community can help you feel less alone.
Reach Out: Connect with others who understand your bariatric journey. Whether it’s through an online group, a friend, or your support network, reaching out for support when you feel overwhelmed can make a big difference.
Tip: Make a plan for how you will stay connected during tough moments. Sometimes just a quick check-in with someone who gets it can help you refocus and feel supported.
Encouragement: You’re not alone in navigating these challenges. Lean on your bariatric community, and remember that others are facing similar struggles and can offer guidance, empathy, and encouragement.
Mental Health Exercises and Journal Prompts:
Set a Personal Holiday Intention:
Reflect on what success looks like for you during the holiday season. Consider how you want to feel at the end of the season and what habits or practices will help you achieve that.
Why It Matters: Setting an intention helps you stay focused on what’s important, even when things get hectic. It provides clarity and purpose as you navigate the holidays.
Action: Write down your intention. Be specific—whether it’s related to mindful eating, self-care, or simply enjoying the company of loved ones. For example: “I will focus on savoring my food, staying hydrated, and prioritizing time with family over worrying about food.”
Reflection Prompt: How will I remind myself of this intention each day? Consider setting daily reminders or placing sticky notes with positive affirmations around your home.
Identify and Prepare for Social Situations:
Think about upcoming social gatherings and how they may challenge your bariatric journey. Are there specific situations where you may feel pressured to eat or explain your choices?
Why It Matters: Anticipating challenges helps you feel more prepared to handle them confidently, rather than feeling caught off guard.
Action: Identify 2-3 common scenarios you’re likely to face (e.g., pressure from family to eat more, explaining your surgery, etc.). Write down responses or strategies for each situation. For example: “When asked why I’m not eating more, I’ll respond, ‘I’m listening to my body and enjoying what I’ve had.’”
Practice: Role-play these scenarios with a friend, family member, or in front of a mirror. Practicing your responses can help reduce anxiety and increase confidence.
Develop a Self-Care Plan:
Self-care is essential during the holidays, especially when it comes to managing stress and avoiding emotional eating. Think about how you can incorporate self-care practices into your daily routine.
Why It Matters: Regular self-care helps you stay grounded, reduces stress, and supports your overall mental and emotional health.
Action: Create a self-care plan for the holidays. Choose at least one activity each day that helps you relax or recharge. This could be as simple as going for a 10-minute walk, doing a breathing exercise, journaling, or taking a quiet moment to reflect.
Reflection Prompt: How do I feel after practicing self-care? How does it impact my ability to handle holiday stress or cravings?
Plan for Cravings and Emotional Triggers:
Cravings and emotional triggers are common during the holidays, especially when food is tied to traditions. Identify your emotional triggers and create a plan to manage them.
Why It Matters: Recognizing and addressing emotional triggers ahead of time helps you respond with intention, rather than reacting impulsively to cravings.
Action: Reflect on the emotions that tend to lead to cravings for you (e.g., stress, boredom, loneliness). Write them down, and for each, create a coping strategy. For example: “When I feel stressed, I will practice deep breathing or take a 5-minute break before deciding whether I’m truly hungry.”
Mindful Eating Practice: At your next meal, practice pausing before each bite. Focus on the taste, texture, and your body’s hunger cues. How does this shift your experience of eating?
Build a Support Network:
Having a supportive network of people who understand your bariatric journey is key to staying motivated and feeling less isolated during the holidays.
Why It Matters: Surrounding yourself with support helps you stay on track and provides encouragement when you face challenges.
Action: Identify 2-3 people who you can reach out to for support. Make a plan for how and when you will connect with them during the holidays. This could be through a phone call, text, or a quick check-in after challenging situations.
Reflection Prompt: Who are the people I can rely on for support, and how can I stay connected with them during tough moments?