Finding Ways to Manage Food Stress During Thanksgiving
Thanksgiving is often painted as a picture-perfect holiday with warm lighting, beautifully set tables, lots of family and friends, as well as an endless spread of delicious food. But for many people, the reality looks very different. The pressure to eat the “right amount” or in specific ways, comments from family about weight or food choices, worries about overeating, how you will be perceived when eating, or navigating dietary restrictions can leave the day feeling overwhelming instead of joyful. If you experience food-related stress during Thanksgiving, you’re not alone - and there are ways to approach the day with more peace, self-compassion, and control.
1. Start With a Grounded Plan
One of the most effective ways to reduce anxiety is to plan ahead. Think through the parts of Thanksgiving that typically trigger stress for you. Is it being around certain foods, like trigger foods? Not knowing what will be served? If they will serve your comfort foods? Pressure to clean your plate? Decide now how you want to approach those moments.
A few ideas to build into your plan:
Eat a balanced breakfast instead of “saving calories” for later (which often increases stress and overindulging).
Bring a dish you feel comfortable eating.
Decide which boundaries you may need to set around conversations or food comments (practice these in advanced!).
Identify a supportive person you can check in with if you start to feel overwhelmed.
Identify quiet spaces for you to take a breather if you need to.
2. Release the “All or Nothing” Mindset
Thanksgiving doesn’t have to be an all-out feast or a strict day of restraint. Somewhere in the middle lies a healthy, realistic balance.
Try to:
Allow yourself to enjoy favorite foods without guilt.
Remind yourself one meal does not define your health.
Avoid labeling foods as “good” or “bad” - this only increases pressure and guilt.
Your body knows what to do with food. Trusting it is an act of self-care.
3. Practice Mindful Eating
Mindful eating isn’t about control but connection. Before eating, pause for a moment. Notice the colors, textures, and aromas on your plate. Take a few breaths. While eating, try to chew slowly, taste each bite, and check in with your hunger and fullness cues. Truly try to enjoy yourself and the moment you are in!
If mindfulness feels hard in a loud, busy gathering, that’s okay. Even one or two intentional pauses can make a difference.
4. Set Boundaries Around Body or Food Comments
Unfortunately, many families make comments that feel intrusive or judgmental:
“Do you really need seconds?”
“You look like you’ve lost/gained weight.”
“Are you sure you want to eat that?”
You are allowed to protect your peace. A few responses that keep things simple:
“I’d rather not talk about my body today.”
“Food isn’t something I’m discussing right now.”
“Let’s change the subject.”
Your boundaries do not require approval, just consistency.
5. Build in Breaks
Thanksgiving gatherings can be overstimulating. It’s okay to excuse yourself for a breath of fresh air, a quick walk, or a few minutes in a quiet room. These small resets regulate your nervous system and give you space to recharge.
6. Offer Yourself Compassion
No matter how the day unfolds, speak kindly to yourself. You’re navigating something many people struggle with but rarely talk about. Progress isn’t perfect - it’s simply choosing to care for yourself in moments that matter.
Thanksgiving is ultimately about connection, gratitude, and presence. With the right tools, you can create a holiday experience that supports your well-being and honors your needs. If you need assistance with food stress, call PCFS today!
-Ciera Canaday, LCSW and Clinical Director