Holiday Body Affirmations from an Eating Disorder Therapist

As an eating disorder therapist in Vancouver I work clients both online and in-person and I’ve seen how the holiday season can amplify the challenges of navigating eating disorders and body image struggles. With holiday gatherings often centered around food and appearance, it’s common to feel overwhelmed by diet culture, unsolicited comments, and internalized pressures. This guide offers affirmations and strategies to help you stay grounded during this time. If you’re looking for support from an eating disorder therapist in Vancouver, this guide offers affirmations and strategies to help you stay grounded.  To help you stay grounded, we’ve selected five affirmations that offer support in common holiday scenarios. Alongside these affirmations, we’ll explore situations where diet culture might arise and how to navigate them with self-compassion.

1. When someone comments on what you are eating or not eating:

Affirmation: My relationship with food is my own, and I am learning to enjoy and nourish my body—regardless of what other people think.

Food is often a central part of holiday celebrations, and unfortunately, this can lead to unwelcome scrutiny or judgment about what’s on your plate. Whether it’s a relative questioning your choices or an offhand remark about portions, remember that your relationship with food is personal. Practice setting boundaries by redirecting the conversation or simply excusing yourself if the discussion becomes too much.

2. When the conversation at the dinner table turns to dieting or “earning” food

Affirmation: I reject the idea that food is something I need to earn. My body deserves nourishment and enjoyment.

Diet talk can creep into holiday meals, especially as people discuss plans to “work off” indulgences or share their latest restrictive eating habits. These conversations can be particularly triggering for anyone in eating disorder recovery. You don’t need to participate. Consider politely changing the subject or reminding yourself that your value isn’t determined by food choices. A specialized eating disorder therapist in Vancouver can also help develop personalized strategies for moments like these.

3. When comparing your body to others in group photos or gatherings

Affirmation: I can love my body even if it is larger than someone else’s. All bodies are worthy of celebration, including mine.

Holidays often bring opportunities for photos and gatherings, which can lead to unhelpful comparisons. It’s easy to focus on how your body looks next to others, but this mindset detracts from the joy of the moment. Shift your focus to the experiences you are sharing and the connections you are building. Your body is not a measure of your worth.

4. When someone pressures you to eat more or less than you want

Affirmation: I honour my hunger and my fullness as acts of self-respect. My body knows what it needs, and I am listening.

Pressure around food can come in many forms during the holidays—from a loved one insisting you take seconds to comments about “eating too much.” Trust your body’s cues and honour its signals. It’s okay to say “no, thank you” or to serve yourself another helping if you’re still hungry.

5. When reminded of societal expectations to change your body before the New Year: 

Affirmation: I do not have to shrink myself to feel loved or accepted. My body is enough exactly as it is today.

The holidays often bring an onslaught of messaging about New Year’s resolutions, many of which focus on weight loss or changing your appearance. Resist the pressure to conform to these harmful narratives. You are worthy of love and acceptance exactly as you are, and you don’t need to change your body to start the New Year feeling good about yourself.

Navigating Holiday Triggers

While affirmations can be a powerful tool, it’s also helpful to have strategies for managing difficult situations. Here are some additional tips for navigating eating disorder triggers during the holidays:

1. Plan Ahead: If you know certain gatherings or conversations will be challenging, plan how you’ll respond. Practice setting boundaries or prepare a trusted friend to support you.
2. Create a Support System: Identify people in your life who understand your journey and can provide encouragement. Whether it’s a quick text exchange or a deeper conversation, connection can be grounding.
3. Prioritize Self-Care: The holidays can be busy, but make time for activities that bring you peace. Whether it’s journaling, taking a walk, or practicing mindfulness, nurturing yourself is essential.
4. Practice Gratitude for Your Body: Shift your focus from appearance to appreciation. Your body allows you to celebrate, connect, and experience joy. Celebrate those capabilities.
5. Seek Professional Support if Needed: If holiday stress feels overwhelming, consider reaching out to our team of Eating Disorder Therapists in Vancouver or Online for tailored tools and guidance. Professional guidance can provide tools and coping strategies tailored to your needs.

Building a Supportive Inner Dialogue

Becoming your best friend involves cultivating a supportive and nurturing inner dialogue. Here are some additional tips to help you develop this skill:

1. Use Positive Affirmations: Affirmations are positive statements that you repeat to yourself to reinforce positive beliefs. For example, “I am worthy of love and respect” or “I am capable and strong.”
2. Celebrate Your Achievements: Acknowledge and celebrate your successes, no matter how small they may seem. Recognizing your accomplishments can boost your confidence and reinforce positive self-beliefs.
3. Forgive Yourself: Let go of past mistakes and forgive yourself for any perceived shortcomings. Holding onto guilt and regret only perpetuates negative self-talk.
4. Visualize Success: Imagine yourself achieving your goals and experiencing the emotions that come with success. Visualization can help to reinforce positive beliefs and motivate you to take action.
5. Practice Self-Compassion: Continue to cultivate self-compassion in all areas of your life. Treat yourself with kindness, understanding, and respect, and remember that you are worthy of love and acceptance just as you are.

Final Thoughts

The holidays can bring unique challenges, but they’re also an opportunity to celebrate your resilience and self-compassion. By using these affirmations and strategies, you can protect your peace and focus on what truly matters—connection, joy, and gratitude. Remember, you deserve to enjoy the season without shame or stress about your body. Save this list and revisit it as often as you need to remind yourself of your inherent worth.