In a column for 1News, registered counsellor Nicole Gaviria argues that the upcoming holiday period creates immense pressure regarding body image, food choices, and social expectations.
The silly season brings impending doom for individuals dreading critical family comments and the physical exposure required at the beach, 1News reported. Gaviria notes that holiday kitchens overflow with treats and excess food, setting the stage for strict New Year resolutions that often backfire.
Reflecting on her own past struggles, Gaviria describes wearing long sleeves and trousers during hot weather to hide her body. She now specializes in binge eating, emotional eating, and body image recovery.
“[Y]ou don’t have to love your body to let it take you to the beach,” Gaviria told 1News.
Holiday gatherings frequently trigger unasked-for commentary about plates and body shapes from relatives. Gaviria explains that these critical remarks stem from other people’s internal struggles rather than the recipient.
To shut down diet talk, Gaviria teaches clients the DEAR MAN communication tool. This method involves describing the situation calmly, expressing feelings, and asserting personal needs without compromise.
“When you comment on what I’m eating, it makes it hard to enjoy the meal,” Gaviria wrote. “I’d love it if we could just talk about something else today.”
The fear of wearing togs often leads individuals to skip outdoor gatherings and stay away from the sand. Gaviria points out that children remember presence and shared fun rather than parental physical appearance.
Avoiding the beach provides instant relief but reinforces anxiety over the long term. Wearing a sarong or a baggy shirt offers a practical stepping stone for individuals easing back into public spaces.
“Your kids aren’t going to remember what your body looked like,” Gaviria said. “They’re going to remember that you were there, and the fun you had together.”
Abundant pantry items and leftover holiday meals frequently trigger restriction or bingeing cycles driven by scarcity mindsets. Gaviria suggests freezing surplus food or sharing treats with colleagues instead of overeating past the point of comfort.
Gaviria recommends giving permission to enjoy seasonal foods year-round to remove their restrictive pedestal.
Strict detox plans often collapse by mid-January due to harsh restriction following weeks of holiday indulgence. Gaviria advocates for habit stacking by adding positive routines rather than subtracting food.
Starting small with two walks weekly builds sustainable momentum through dopamine rewards. Motivation follows action rather than preceding it, according to the column.
“You start small, you see a bit of progress, have a sense of reward and a nice spike of dopamine, and that’s what builds momentum to keep going,” Gaviria wrote.
The DEAR MAN tool helps individuals calmly shut down diet talk and unsolicited body commentary during holiday family gatherings. Gaviria teaches this method to help clients express boundaries without compromising personal wellbeing.
Anxiety about being seen in swimwear causes individuals to skip beach trips, which brings temporary relief but reinforces negative beliefs. Gaviria notes that showing up in comfortable cover-ups helps break this avoidance pattern over time.
Recognizing that overeating during a short festive stretch is normal prevents emotional spiraling. Gaviria recommends storing leftovers in the freezer and allowing holiday treats throughout the year.
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