Ways to Be Kind to Your Body This Holiday Season

The holiday season is meant to be a festive time — a time to gather with family, friends, and neighbors; a time to exchange gifts that delight others; a time to indulge in delectable treats.

But for many people, the opportunities to gather and indulge are wrought with anxiety, worry, guilt, and shame about their bodies, weight, or overall appearance.

As a psychologist who’s spent countless hours with individuals with eating disorders and those who struggle with body image, I’m here to offer some advice on how to show yourself kindness this time of year and keep up a positive body image.

Mindfulness is the art of living in the present moment. It means focusing on and fully participating in what’s happening in front of you while letting go of the past worries, future anxieties, or other pesky thoughts.

Research has consistently shown a link between mindfulness and improved psychological health.

This holiday season, challenge yourself to practice mindfulness and allow yourself to truly experience special moments with loved ones.

For example, if you find yourself distracted by negative thoughts about your appearance at your family’s holiday dinner, throw yourself into conversation, hum along to the carols in the background, or marvel at the festive decor all around the room.

You might find that doing so helps you appreciate the present moment, bringing you more joy and less body-related stress.

We tend to treat our closest friends better than we treat ourselves. Think about it — what would you say if your best friend started to berate their body? You’d probably discourage their negative self-talk and encourage self-compassion.

And you’d be justified in doing so. Studies have shown that self-compassion can be effective in improving body image.

So, next time you find yourself telling your body it’s no good, imagine your best friend whispering in your ear to tell you that you’re nothing but beautiful.

→ Read: Body Image: What It Is and How to Improve It

According to self-affirmation theory, affirmations are a tool to defend yourself against threatening information and events and restore a sense of self-worth.

When you’re plagued by thoughts about how your body isn’t good enough, affirmations can help you remember that your body is exactly what you need it to be.

This season, come up with a handful of affirmations you can recite to yourself when body negativity rears its ugly head.

Consider statements that feel authentic and true to you. For example: “My body deserves love and respect” or “I’m so much more than what I eat or what I weigh.”

Sometimes, one negative thought can lead to another negative thought, which can lead to another negative thought, and so on.

Purposefully practicing gratitude can be a way to stop this spiral. It can help you remember the things about your body you appreciate and — even more likely — things outside your appearance, body, and weight you appreciate.

When you start to think negatively about your eating habits or weight this year, take a moment to consider all that your body does for you.

If this is too challenging, consider the other things in life you’re grateful for. If the research is right, practicing gratitude will increase your overall satisfaction with life.

The holiday season can mean a lot of face time, a lot of conversation, a lot of feeling the need to keep up appearances. If you find yourself overwhelmed or distressed by all the activity, remember that it’s okay to take a break.

This can come in the form of excusing yourself from a conversation, scouting a hiding spot during a gathering, or saying “No, thank you” to an invitation.

Keep in mind, these tips can be helpful beyond the holiday season, whenever you experience body negativity.

→ Read next: How to Answer Questions About Your Body This Holiday Season, According to a Psychologist

If you get to a point where you’re feeling really down about your body, such that it’s affecting your overall health or ability to do the things you need to do each day, remember one of the most important tips of all: Seek support.

Find a trusted family member, friend, or therapist to confide in and help you maintain your mental, emotional, and physical health.

→ Read next: New Holiday Tradition: Put Yourself First

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards.