5 Common Holiday Meal Triggers

The holiday season can bring joy and connection, but it’s also a time when food-related stressors tend to creep in. If you’ve ever felt overwhelmed at a holiday dinner table, you’re not alone! Here are 5 common triggers and some strategies to ease the stress.

Irregular Meal Times

Holiday schedules can throw off your usual eating routine. Listen to your body and eat when you need to! Delayed meals may make you hungry, so have snacks on hand. Early meals may come when you aren’t ready, so be prepared to say no thanks!

Feeling Judged at the Table

Whether it’s eating “too much” or skipping a certain dish, many of us feel self-conscious about how others perceive our plates. Remind yourself that most people are focused on their own meals. Eating and drinking (or not) in a way that feels good for you is always okay.

Being Shamed for Picky Eating

We all have deeply personal eating habits. Jokes or passive comments can often be more personal than others realize. If you’re comfortable, share your needs with the host ahead of time. Trust your choices and avoid engaging with ignorant comments or criticism.

Limited Options

For those with dietary restrictions or preferences, holiday menus can often feel limiting. Try bringing a dish you enjoy and can share with others, ensuring you have something that works for you. It may be uncomfortable or frustrating if you’re the one always providing something, but you deserve to eat!

Eating with New People

Eating in a new social setting can be daunting. Something like being the only one not “indulging” in a certain dessert is enough to make us feel isolated. Practice self-compassion and remind yourself that etiquette is about kindness and connection, not perfection.

Holidays are about connection, celebration, and creating memories. But these experiences are often facilitated by food. For some, eating is not so simple. We come to the table with different habits, preferences, and behaviors. By acknowledging everyone’s differences and owning our autonomy, we may find some peace and ease the burden.