Thanksgiving Anxiety & Food
The Thanksgiving spread this year will be one to remember. I’m not sure what I’ll be eating this year as I’m actually on a safari in Africa for my honeymoon!
Last year though I remember feeling STRESSED. My mom was making her infamous mashed turkey and potatoes, my sister swore it was gonna be the year she perfected her pumpkin pie, and my then fiance and I were in charge of making cocktails to wash it all down.
But all I could think about was how much I could get away with eating before someone made a comment, or worse, my belly bloat started to show.
How will I make it through this meal with a big group of people watching me eat? What if I overeat because I'm too darn anxious? How much can I eat from my plate before my mind whispers to me, ‘you've had enough’. What do I do when the voices get louder and make me regret eating when all I'm trying to do is express my gratitude like everyone else?
Anxiety and Eating
Anxiety around eating - whether social eating or disordered eating - is not uncommon. Body image issues and disordered eating such as binge eating or restrictive eating are problems for people of all ages, shapes, and sizes.
If you're experiencing issues surrounding anxiety and eating during the holidays, it may be time to take a step back and ask yourself what is going on. Are you worried about what people are thinking? Are you unhappy with how you look? Are you stressed out or anxious in general, turning to food to distract you from your discomfort?
In many cases, anxiety around eating is linked to social anxiety disorder, explaining why you feel very uncomfortable eating around others. With social phobia, you tend to fear being exposed to the judgment of others. So it makes sense that you would feel the most uncomfortable during a holiday surrounded by all the people and all the food.
How to Ease Your Thanksgiving Anxiety
Don't avoid the holiday, prepare for it.
It can be tempting to avoid anxiety-triggering situations, but this is counterproductive. Yes, you may feel more comfortable socially eating with others if you simply avoid the food altogether or just skip out on family gatherings in general because this makes your anxiety easier to deal with. However, these avoidance behaviors don't make the problem go away; they just keep you stuck in the anxiety.
If somebody has a pathological fear of elevators, the best way to overcome that fear is to embrace it head-on by getting into an elevator every day. This will expose the person to their greatest fear but at the same time help them overcome it. The key here? Exposure. One way to practice this is to try eating mindfully, even when you feel anxious or around others.
The more you expose yourself to your anxiety in small doses, the less overwhelming it will be when confronted by it in larger doses (a.k.a., Thanksgiving feasts). It's not a cure-all, but it's the best way to get over anxiety.
Focus on fueling your mind, not your body.
I’m not saying that you shouldn’t eat. Instead, prioritize your mental and emotional wellbeing. If you are struggling with your sense of self-worth or feeling depressed or anxious - especially this time of year - try some things like writing in a journal, exercising, and reframing negative thoughts into positive ones.
You might not quite be aware of the root cause of your disorder or food issues, and that's okay - that's what mental health professionals can help you work through.
Therapy is especially something to consider if your overindulgence or over restriction feels out of your control, as these can be warning signs for or symptoms of an eating disorder.
It's also worth noting the connection between social anxiety and eating disorders. Fear of being publicly scrutinized can often result in weight and eating concerns, body dissatisfaction, and bulimic symptoms.
Ask for help.
Whether you write your feelings in a journal or share them with somebody you trust, the more you practice coping skills, the better you'll handle anxiety in general- not just on Thanksgiving.
If your anxiety around eating seems a bit more severe than a little social discomfort, be sure that your feelings don't go unnoticed. Whatever your Thanksgiving anxiety looks or feels like, remember that you can manage it, and therapy can help. And there's no shame in asking for help - ever! Especially when it comes to making your holiday experience (and your life) better.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
