5 Ways to Handle Diet Culture This Holiday Season
Diet culture exists all year around and the holiday season is no exception.
While this should be a time of joy and fun, there is always someone who wants to bring up how they “saved” their calories for the thanksgiving meal. Diet culture is everywhere and so normalized that some of your loved ones may not even realizing what they’re saying may be harmful. Here are some tips to combat diet talk at your next gathering.
Redirect the Conversation
Change the topic! When someone says “I’m going to have to hit the gym hard tomorrow to make up for this meal,” you could follow up by asking “are you watching anything good on tv/reading any good books?” Changing the subject is a good way to continue to engage with the person while avoiding toxic conversations.
Set a Boundary
If changing the topic doesn’t work and they continue to engage in diet, exercise and weight talk, you may have to be a little more direct. Simply saying “I would prefer not to talk about diets” or “please do not comment on my body” is a way to clearly show you are not going to continue that conversation. At this point, you can redirect the conversation again or walk away.
Step Away
So, redirection and boundaries didn’t work. People are still going on about how much you are eating, they are eating, how “bad” the food is, etc., excuse yourself. Go to the bathroom or go get some fresh air, and practice a coping skill to help ease your anxiety.
Affirmations
Once you’ve gotten away, take some deep breaths. Check your facts and remind yourself what you know is true. Some examples could be “their needs are different than my needs,” “I am taking care of my body in the way I know is best,” or “food is the fuel my body needs.” Try to find some ahead of time that feel true to you and write them in a note on your phone to refer back to.
Be Prepared
Affirmations are just one of many coping skills you can utilize this holiday season. Work with your team to create your tool box of skills you can pull from to get through difficult situations. Talk to a safe family member or friend and have a plan, ask them to help you redirect diet talk or set a boundary if needed. Remember, it is most important for you to protect your peace and practice self-care by putting your mental health first this holiday season.
Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.
This blog post was written by Wells Ross, RD LD.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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