The holidays can be a wonderful time of connection, celebration, and reflection, but they can also be challenging for many of us when it comes to our relationships with our bodies. Amid festive meals, well-meaning but unsolicited comments, and the pressures of New Year’s resolutions, staying grounded in body neutrality can feel like a tall order. But it is possible. Here’s how you can navigate this season with compassion, curiosity, and a focus on what truly matters.

1. Shift the Focus Away from Appearance

Holidays often come with an unspoken spotlight on how people look, whether through family photos, holiday outfits, or comments from relatives. Instead of fixating on appearance, focus on meaningful connections and shared experiences. Compliments can shift from appearance to appreciating someone’s presence, laughter, or the effort they put into organizing a gathering.

If you find yourself caught in a loop of negative body thoughts, pause and reflect:

What else is meaningful to me in this moment?
How can I connect without self-criticism?

2. Practice Nonjudgmental Awareness Around Food

The holiday table can be both joyful and overwhelming, especially if you have a fraught relationship with food. One way to stay neutral is to approach eating with curiosity rather than judgment. Instead of labeling foods as “good” or “bad,” give yourself permission to enjoy a variety of dishes. Ask yourself:

What do I really feel like eating right now?
How does this food make me feel physically and emotionally?

Remember, it’s okay to savor the foods you love and stop eating when you feel comfortably full. You don’t have to adhere to any rigid holiday food rules.

3. Set Boundaries with Care

For many, family gatherings can bring unwelcome comments about weight or eating habits. It’s okay to set boundaries. If someone makes a comment about your body, you can respond with statements like:

“I’d prefer not to talk about my body.”
“Let’s focus on catching up about what’s new in our lives instead!”

Setting these boundaries isn’t rude—it’s a way of protecting your mental well-being.

4. Find Joy in Non-Food Rituals

The holidays aren’t just about meals—they’re also about traditions, activities, and moments of joy. Whether it’s decorating, volunteering, or playing games with loved ones, engage in rituals that bring you happiness outside of food and body image. This reminds you that your value isn’t tied to how you look or what you eat.

5. Lean on Your Support System

If you find yourself struggling, reach out to a trusted friend, family member, or therapist. Sharing your feelings can help you process emotions and gain perspective. You’re not alone in this journey, and seeking support is a sign of strength.

6. Embrace the Concept of Body Neutrality

Body neutrality is about shifting from love or hate toward acceptance and respect for your body. It’s okay if you don’t feel “body positive” this season; focus instead on gratitude for what your body allows you to do, like walking, hugging, or even enjoying the taste of a favorite dish.

A helpful mantra might be:

“My body is enough, just as it is. I deserve to enjoy this season without judgment.”

The holidays don’t have to be a battleground for body image. By practicing mindfulness, setting boundaries, and focusing on what truly matters, you can cultivate a sense of peace and neutrality toward your body. Let this season be about connection, gratitude, and moments of joy—not about how you look or what’s on your plate.

Body Neutrality During the Holidays: Tips for Staying Balanced and Confident