A Gentle Holiday Guide for When Food, Family, and Feelings Feel Overwhelming
The holiday season looks different for everyone, and can often bring both joy and stressors. Your daily routine might look different, you might be hosting all of your family, celebrating alone, or grieving.
We can sometimes feel guilty for having mixed emotions around a time that’s supposed to be “happy,” but it’s okay to feel this way. Whether it’s loneliness, anxiety, sadness, anger, or something else, these are all valid and normal reactions to a stressful time.
These holidays can especially be challenging if you’re in the midst of recovery from an eating disorder. Whether you find yourself worrying about a comment that a relative might make, or the pressure to eat something you’re not quite ready to partake in, you are not alone.
If any of this resonates with you, we want to offer some gentle reminders to support you and boost your confidence going into this overwhelming time.
Make time for you.
During the holidays, it can feel almost impossible to stay connected to your own rhythm and routine, especially if you are hosting, traveling, or staying as a guest in someone else's home. Giving yourself space is not selfish. It is a form of emotional hygiene and part of protecting your mental health during a busy, high-sensory season.
If saying no feels uncomfortable, try small “micro-moments” of self-care that help you reset your nervous system. Five minutes of deep breathing before a meal, a morning journaling ritual, a nighttime movie that makes you feel grounded, or a short coffee walk with your comfort playlist can help your body settle and your mind recalibrate. Making time for people, places, and activities that bring you genuine joy matters.
Try these nervous system resets or journal ideas when you have a few minutes to spare!
2. Offer yourself grace–you don’t need to be perfect.
Maybe you had a reaction that you thought you were over. A “setback” does not mean progress has been undone. Steps backwards are normal and okay–recovery isn’t perfect or linear. Getting back on your feet is what’s important. Remember how far you’ve come and forgive yourself. Sometimes setbacks are out of our control. Maintaining a flexible mindset can help keep the feelings associated with change under control. Whatever you feel is valid–this time can stir up complicated emotions. Try focusing on these feelings without judgement and understanding what they are telling you.
If you notice your mind being hard on yourself for “failing,” ask yourself, what’s something I’m proud of right now, or what exactly am I feeling?
3. Recognize your triggers.
Taking time to reflect on and make a list of potential triggers can help you feel more prepared going into the holidays. This way you are in control and ready for anything. Think of some “I statements” in response to unhelpful comments from relatives or friends, so you feel confident and prepared to set a boundary to protect yourself. It might help to “role-play” these scenarios with your therapist ahead of time.
What feels stressful to you when you think about the holidays?
What do you notice happening in your body–chest tightness, numbness, shutting down–in these situations?
4. Lean on your support system.
No one should struggle alone. Asking for help is a sign of strength, regardless of the season. Whether it’s a relative, friend, school counselor, classmate, or therapist, don’t hesitate to reach out for support. It might help to let someone know ahead of time and see if they can be available, so they can expect to hear from you if needed, and know how to best help you, and you can feel as though you have all bases covered. It might also be tempting to cancel regular therapy or nutritionist appointments around the holidays, but keeping them, if possible, can help to maintain routine and support during a time that might feel extra overwhelming.
Who’s in your support system?
What can you say to them prior to the holidays?
5. Remember your coping skills.
The holidays can disrupt routines, increase social pressure, and stir up sensory overwhelm. When things feel chaotic, it’s easy to forget that you already have a toolbox of grounding skills.
Your coping strategies — breathing exercises, boundaries, distress-tolerance tools, journaling prompts, or thought-shifting techniques — are still available to you even if you’re in a new environment. Think of this as an opportunity to practice what you’ve been learning and notice what works best for you.
What’s in your toolbox that you feel comfortable using?
And if your toolbox is feeling sparse, check out our free resources or sign up for a free consultation to get the support you deserve!
6. Focus on the positives.
Holidays can feel unpredictable — changes in routine, travel, family dynamics, and sensory overload can all throw you off. Instead of trying to “stay positive,” try identifying a few small anchors that help you feel steady. An anchor can be anything that brings you back into your body or helps you feel present: a warm drink, a familiar scent, your morning routine, stepping outside for fresh air, or checking in with a supportive friend. Anchors don’t make everything perfect, but they help you stay connected to yourself.
Setting a goal each day unrelated to eating can also be helpful–whether that’s catching up with a long-distance friend, driving to your favorite bookstore, or making a card for your grandma. Focusing your energy on this goal can help divert from unhelpful thoughts, and create a new positive association to the holidays.
What are you looking forward to or feeling thankful for entering the holiday season?
What’s a goal you can set?
The holidays come with unique challenges. Wherever you are in your recovery journey, you are not alone, and we hope this guide helps you feel more comfortable entering the holiday season. Remember to prioritize your mental health and well-being, be kind to yourself, lean on others, and acknowledge how far you’ve come.
Let Us Support You on Your Journey
At Gluck Psychology Collective, we specialize in helping Gen Z and Millennials navigate stress, anxiety, family dynamics, self-worth, and the emotional weight that can come with the holiday season. The holidays are a perfect time to begin this work and create more support for yourself. If you are ready to get started, we would love to help you take the first step.
Thinking About Starting Therapy?
If you’re considering therapy, we’d love to support you.
Submit a contact form or email us at hello@gluckcollective.com to get started.
Feel free to explore our services menu and specialties to see if we click.
At Gluck Psychology Collective, we offer in-person and virtual therapy across NYC for anxiety, burnout, relationships, life transitions, trauma, self-worth, and identity development.
It is our goal to make therapy as affordable and accessible as possible —we are in-network with Aetna and offer reduced rate therapy as well.
If you’re feeling stuck or overwhelmed, you don’t have to figure it out alone. Let’s talk about it.
Looking for more resources? Check out this free Easy Grounding Techniques Cheat Sheet!
The National Association of Anorexia Nervosa and Associated Disorders (ANAD) also offers holiday eating disorder resources and a free anonymous helpline at (888) 375-7767, for non-crisis support.
