About the Author: Jennifer Hendrix is a Trauma-informed Registered Dietitian with Carmel Therapy Network and is the author of this article. She takes a holistic approach to nutrition counseling and Jennifer’s perspective encompasses the nuances of complexities of trauma’s impact on body image and nutritional experiences during the holiday season. This time of year, a common question her clients are asking is: how do I navigate the holiday season when it comes to nutrition?
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Navigating the Holiday Season from a Trauma-informed Dietitian's Perspective
Navigating the Holiday Season
As the holidays approach, the anticipation of gathering with family and friends often comes hand in hand with a mix of emotions. For some, this time of year can evoke feelings of joy and gratitude, while for many others, the holidays may trigger anxiety, stress, or discomfort, particularly for those who are navigating trauma, eating disorders, or body image concerns.
As a Trauma-informed Registered Dietitian, I want to take a moment to acknowledge the vast spectrum of experiences, memories, thoughts, and feelings that can arise during the holidays making it difficult to navigate or cope. In response, I hope and offer support for those struggling and provide some feedback to make this year a little more manageable. For example, setting boundaries during the holidays may provide empowerment and autonomy.
Setting Boundaries
Family or friendship interactions can be a significant source of stress during the holidays. Navigating these conversations may be challenging, and you are not alone in feeling overwhelmed or triggered by them. If you anticipate comments about your food choices or body, it can be helpful to prepare protective boundary responses ahead of time. Sometimes the dialogue around the holidays related to nutrition can be a stressful endeavor. Comments about food choices, diet culture, or body shape, whether intentional or not, can amplify trauma experiences or even intensify feelings of anxiety or shame. It is important to recognize you have autonomy and choice in the participation or withdrawal from these conversations. Both verbal and nonverbal boundaries will provide some protection and empowerment.
Setting Holiday Boundaries: Phrases & Examples
- You commenting on my body makes me very uncomfortable.
- I am not interested in discussing body shapes or sizes.
- I would rather talk about something else.
- I appreciate your concern, but I’d prefer not to discuss my eating habits.
- I am fully satisfied at the moment, thank you so much for offering more.
- I am excited to have these flavors.
- I am not interested in discussing diet culture on a holiday.
Self-Care, Nervous System Regulation, and Stress Reduction
Checking in with your Nervous System may help with self-care practices and holiday preparation. Social gatherings and reconnections with family can bring an abundance of joy, but they can also be a time of increased stress especially if you are already burnt out or dysregulated. If you notice dysregulation within yourself or even unmet needs, it may be time to take a break or to implement some self-care practices.
Reflecting on your basic needs first (Have I taken care of myself today?) may be helpful prior to attending social obligations. We can slow down a bit if needed to check in with our emotions, mind, and body. If you start to feel “flooded” by emotions or demands, notice the parts of yourself showing up. Taking these small, intentional moments of selfcare can be crucial for maintaining your well-being during a busy and potentially overwhelming time.
Self-Care & Restoration
When these feelings arise, it may help to practice mindfulness and reflection. What is your body telling you? What do those parts need? Do you need a moment alone? Do you need to take a nap? Do you need to go for a walk? Do I need to take a deep breath or use other coping skills?
I know for myself, in those moments, I like to pause and breathe deeply and slowly, counting to ten as I inhale and exhale. I pay attention to the tenseness in my own body—notice where I might be holding stress—and consciously work to release it, part by part. This simple practice can help reset both my mind and body, offering a chance to return to the present moment with a sense of calm and clarity.
As we approach the holidays, please remember that your experiences are valid, and it’s okay to prioritize your well-being. If you are struggling, consider reaching out to a Trauma-informed Mental Health professional or a Registered Dietitian for additional support. You deserve compassion and understanding on your journey. If the holidays are difficult for you, you are not alone. May this festive season bring you moments of joy, connection, and healing. You deserve support to navigate this time of year in a way that honors your unique needs, experiences, and personal boundaries.
- Jennifer Hendrix, RDN
If you need a higher level of care for Nutrition: Contact the NEDA Helpline for support, resources, and treatment options for yourself or a loved one struggling with an eating disorder. Visit their website: https://www.nationaleatingdisorders.org/help-support/contact-helpline or contact their helpline by phone or text at (800) 931-2237
To schedule a free 15-minute consultation with Jennifer Hendrix, RDN or another one of our trauma-informed providers please fill out a Request a Consultation Form
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