The holidays are upon us, and with them often comes a whirlwind of emotions – joy, excitement, but also stress, anxiety, and even pressure around food. For many of us, especially those working on developing habits related to food and eating, the holiday season can be particularly challenging. But what if, instead of dreading the inevitable gatherings and meals, we could cultivate a mindful and grateful approach to decrease stress, enhance flexible thinking and problem-solving, and nourish our bodies without compromising physical or mental / emotional well-being?

In this post, we’ll explore how gratitude and mindfulness can be powerful tools in navigating the holiday season.

Gratitude: The Foundation for Joy

Gratitude isn’t just a fleeting feeling of “thanks.” It’s a conscious practice of appreciating the good things in our lives, big or small. By taking a moment each day to reflect on what we’re grateful for, we shift our focus from what we lack to the abundance already present- not as an attempt to ignore or deny parts of life that are challenging or frustrating, but instead to remember that good things are still happening even in the midst of hard times. This shift in perspective can significantly impact how we experience the holidays.

Here are some ways to cultivate gratitude:

• Start a gratitude writing practice: Whether it’s with pen and paper or a digital medium, recording a few things you’re grateful for forces your brain to search for those bright spots and acknowledge them as being important.  This can serve as a counterbalance to unhelpful negative thinking.

Here’s an example:  

“I am grateful that I get to enjoy this abundant food.  I don’t usually eat these foods unless it’s a holiday gathering or social situation and I enjoy them.”

“I am grateful that this interaction with Aunt Dorothy is going to be over soon.  She talks about food and bodies in ways that make me uncomfortable, but in an hour or so we’ll be going our separate ways.”  

“I’m grateful for this body- exactly as it is today. This is the body that has been with me my whole life.  I’m tasked with taking care of it and I’m grateful that I’m learning what that looks like for me.”

• Practice mindful gratitude throughout the day: Pause and appreciate the beauty of a seasonal decoration, the warmth of loved ones, or the deliciousness of a simple meal.

You might notice, for example:

Christmas lights that brighten dark afternoons and evenings

A thoughtful message from a friend

That first bite of mashed potatoes, made just the way you like them

• Express gratitude verbally: Let your loved ones know what you appreciate about them.

This might sound like:

“Thank you for making the trip to be here.”

“It’s really nice to get to talk with you.  I’m so glad we could spend some time together.”

“You give the best hugs!”

Mindful Eating: Enjoying the Feast Without the Fear

Mindful eating isn’t about deprivation or restriction. It’s about slowing down and connecting with the experience of eating. By paying attention to hunger and fullness cues, savoring flavors and textures, and enjoying the company around the table, we can truly nourish ourselves – physically and emotionally.

Tips for mindful eating during the holidays:

• Eat before you’re famished: Try to eat meals and snacks in a way that’s similar to your usual day.  If you usually eat breakfast and a mid-morning snack, for example, remember to do so before a holiday meal as well so you’re not extremely hungry, which is often the precursor to eating to the point of uncomfortable fullness.

• Take your time: Savor each bite, chew thoroughly, and appreciate the different tastes and textures.

• Listen to your body: Pay attention to your internal hunger and fullness cues. Aim to finish eating when you’re comfortably satisfied, not uncomfortably full.

Incorporating gratitude and mindful eating practices can help to make the holiday season a time of genuine joy, connection, and appreciation. Remember, it’s not about perfection, but about making conscious choices that nourish your whole self.