Navigating Food and Body Struggles During Christmas: Finding Joy Beyond Diet Culture
The holiday season is here, bringing with it festive meals, joyful gatherings, and sometimes an unwelcome guest:
Diet Culture.
For many, Christmas can feel like a minefield of food rules, guilt, and body dissatisfaction.
But it doesn’t have to be this way.
This post explores how to embrace the holiday season with self-compassion, ditch diet culture, and find joy in food and connection.
Understanding Diet Culture’s Grip on the Holidays
Diet culture thrives during the holidays, preying on insecurities with messages like “earn your treats” or “work off that dessert.” These narratives distract from what matters most: celebrating with loved ones and enjoying the season.
Diet culture often disguises itself as "health-conscious" choices, but it's important to challenge this mindset.
Recognize that food has no moral value—it’s not “good” or “bad.” Notice how conversations around food and bodies affect your mood and set boundaries when necessary.
Strategies for Navigating Food Struggles During Christmas
• Give Yourself Permission to Enjoy Food
• Embrace the idea that food is part of the holiday experience, not a test of your willpower.
• Practice intuitive eating by listening to hunger and fullness cues without judgment. Re-evaluate the "All-or-Nothing" Mentality
• Avoid extremes like “I have to be good today” or “I’ve already ruined my diet.”
• Remember, one meal doesn’t define your overall well-being. Focus on Connection and Being Present
• Shift your attention to the people and experiences around you. Savor the laughter, stories, and shared moments.
• Engage in mindful eating by appreciating the flavors and textures of the food, free from guilt or judgment.
• Create intentional moments of connection by initiating conversations, playing games, or sharing gratitude with loved ones. Find Non-Food Sources of Joy
• Focus on meaningful traditions, whether it’s decorating, caroling, or volunteering.
• Engage in activities that center connection, creativity, and fun.
Reconnect with Your "Why"
• Reflect on what makes this season meaningful to you, whether it’s faith, family, or festive cheer.
Prioritize Self-Care
• Schedule downtime amidst the busyness. Whether it’s a solo walk, journaling, or a favorite holiday movie, nourish your mind and spirit.
Stay Present in the Moment
• Use grounding techniques like deep breathing or observing your surroundings to anchor yourself in the present.
• Pause to appreciate the small joys—the twinkling lights, a heartfelt conversation, or the warmth of a shared meal.
• Let go of perfection and embrace the messy, beautiful moments that make the holidays special.
This Christmas, give yourself the gift of freedom from diet culture. Allow yourself to savor food, embrace your body, and cherish moments of connection.
Joy is found not in restriction or perfection but in living fully and authentically.
Need more guidance around navigating body image?
Schedule a Free 15-minute phone consultation with Dawn Leprich-Graves at Veraluna Wellness.
Learn more about how you can receive the support you are looking for.
Navigating Body Image Challenges
The holiday season often means seeing relatives or friends who feel entitled to comment on your appearance.
Here’s how to handle it:
Set Firm Boundaries
• Practice phrases like, “I’d rather not discuss my body today” or “Let’s focus on the holiday instead.”
2. Use Mindful Self-Compassion
• Create affirmations that focus on gratitude and function, like, “I’m thankful for the energy my body gives me to enjoy this day.”
3. Curate Your Environment
• Reduce exposure to triggering media or conversations that promote unrealistic standards.
Hi, I’m Dawn Leprich-Graves, LCPC, LPC, PMH-C, ASDCS, and I am a licensed individual and couples therapist in IL & SC, coach, teacher and neurodivergent advocate, passionate about helping women embrace their authentic selves and live with intention.
I offer therapy sessions & intensives to support growth, balance, and connection.
Find out more about how I can help support you on your Journey by visiting my websites:
Veraluna Wellness - Psychotherapy and Therapy Intensives for Individuals & Couples
Cultivating Bricolage - Coaching, Courses, Workshops & Memberships for Entrepreneurs
The Therapist Space (Bricolage Collective) - Membership Directory for therapists offering and or looking for office space and/or services therapists need to thrive in their practices
