The Thanksgiving Jitters
You are waking up the week before Thanksgiving already feeling a bit angsty, thinking about what your extended family members or others may say that could be triggering. You’re trying hard not to stress out, but trying not to stress out is making you even more stressed out, haha. If you have a relaxed relationship with food & your body, Thanksgiving can be about gratitude, gathering, and connecting over delicious foods. However, if you are in the throes of a complicated relationship with food, your body, your family, or are having a rough year, it can definitely feel like a complicated time of the year & a stressful holiday at best.
The day revolves around food, and for you, that equals anxiety & stress. It’s feeling overwhelmed by multiple side dishes, endless leftovers, and bracing for “casual” conversations that are filled with diet culture or food guilt chatter- all of which skyrockets your internal fears & makes for bad side dishes at any meal.
Thanksgiving can feel like walking into a storm of diet culture messages wrapped in warmth and tradition.
You might feel torn between wanting to enjoy the meal and wanting to pump the brakes & go into over-control mode. The pressure to appear “normal,” the amount of food choices, and the commentary from family can all make recovery feel shaky, even if you’ve been making real progress. Take a deep breath. This day doesn’t have to derail your healing. It is just one day & one weekend, and in my opinion, one day or one weekend can’t make or break your recovery. You have the tools that help you stay grounded, present, and connected to your body, so take it one meal & one day at a time.
At Inside Wellness, we understand how challenging holidays like Thanksgiving can be for those in recovery. Our online eating disorder therapy in Utah is here to help you navigate these moments with tools, support, and compassion.
Handling Diet Culture at the Table
You know it’s coming:
“I shouldn’t eat this, but…”
“I’ll have to ______ because of how much I’m going to eat today!”
“I wore my stretchy pants today.”
These comments can make your skin crawl, even if they’re said jokingly. The truth is, those remarks say more about the speaker’s relationship with food than yours. You’ve done the hard work of unlearning diet culture, and while I wish you didn’t have to hear it, you “get” to practice combating those comments in real time, even if it’s just in your head.
I don’t think there is a right or wrong way to deal with those types of comments; it’s about doing what works best for you in the moment. And let’s be real, some family members are going to respond better than others, so it’s okay to “choose your battles” on this front. You may use one strategy in advance, and one in person. Or you may use one strategy with your uncle and a different one with your brother.
Here are a few ways to approach it all:
Talk to someone you trust prior to the day/meal to ask for support: Talking to a parent, sibling, or friend in advance can be helpful. Share your fears about people’s comments, as well as things you may struggle with during the meal, within yourself. Let them know if you need support plating your food, a gentle phrase or text giving you permission to try foods that in the past you labeled as off limits, or a gentle nudge to challenge yourself & go for seconds. Also, let them know how they can help you disrupt any diet culture chatter that is said in your presence.
Ground yourself before responding. Take a deep breath. Feel your feet on the floor, or focus on one comforting physical cue (the warmth of your drink, the sound of laughter nearby).
Set gentle boundaries if needed. You can say:
“I’m trying to have a peaceful meal, so I’d rather not talk about food rules.”
“I’m focusing on gratitude today — not calories.”
Redirect the energy. “These mashed potatoes are incredible. Who made them?” or “Tell me about your trip!” Changing the subject can diffuse the moment without confrontation.
If the comments sting, remind yourself: You’re not responsible for changing others’ food beliefs. You can only do your best to honor your body's needs & giving yourself permission to enjoy the day. Food is meant for nourishment, connection, and joy!
Coping Tools for Thanksgiving Day
You don’t need to white-knuckle your way through Thanksgiving. You can plan for support and grounding:
Bring a comfort item. A journal, calming playlist, or fidget item can help you self-soothe if you feel overwhelmed.
Have a support text buddy. Let a friend know it’s a hard day and agree on a quick check-in message.
Schedule breaks. Step outside to breathe fresh air or have a fun game nearby to get a few people joining you for some fun post-meal.
Focus on gratitude beyond food. Reflect on non-food things you’re grateful for — relationships, healing, small moments of peace, your body’s resilience.
These intentional pauses can keep your recovery at the center of the day.
Progress, Not Perfection
Recovery is not a one-time accomplishment; it takes practice. Thanksgiving can resurface old feelings or behaviors, and that doesn’t mean you’re failing. It means you’re human, and that your healing deserves continued care.
If you notice more anxiety around food, renewed body-checking, or thoughts of “earning” or “undoing” food, consider it a signal that you are feeling distressed; it’s not a setback. You can process anything that goes sideways with your team at your next appointment. Or it may be time for a therapy tune-up; your feelings and behaviors make sense when you can unpack them with support.
At Inside Wellness, our eating disorder therapists are here to help you navigate these challenges with care and understanding. Whether it’s through online eating disorder therapy in Utah or in-person sessions, we’re here to support your recovery journey—one step, one meal, and one day at a time.
Is Online Eating Disorder Therapy in Utah the Support You Need This Thanksgiving Season?
At Inside Wellness, we believe that just like you’d tune up your car before a long winter drive, a few therapy sessions can help recalibrate your tools and reinforce your confidence. You don’t have to wait until things feel overwhelming—our online eating disorder therapy in Utah is here to provide a quick “recovery check-in” so you can step into the holiday season with steadiness and self-trust.
You’ve worked hard to build structure, consistency, and peace with food. This Thanksgiving, you deserve to enjoy yourself, one mindful, compassionate bite at a time. And if the holiday leaves you realizing you need more support with your relationship with food, your body, or yourself, know that you’re not alone. These struggles are real, and Inside Wellness is here to help you find the support you deserve.
Give us a call at 801-699-6161 or message us on our website insidewellenss.com
Learn more about Online Eating Disorder Therapy
Midterms may test your knowledge, but you’re building something bigger—self-trust, balance, and the courage to keep going.
Other Mental Health Services Inside Wellness Offers in Provo and Salt Lake City, UT
The holiday season can bring more than just turkey and pumpkin pie—it can stir up food anxieties, body image struggles, and feelings of isolation, especially for those in eating disorder recovery. At Inside Wellness, we understand the unique challenges this time of year can bring. That’s why we offer more than just eating disorder treatment and body image therapy. Our holistic mental health services in Provo and Salt Lake City, Utah, include anxiety therapy, therapy for burnout, and support from compassionate therapists who understand the emotional weight of navigating holidays in recovery.
Whether you’re feeling overwhelmed by family dynamics, struggling with food guilt, or caught in the pressure to “just enjoy the meal,” we’re here to help you find balance. You don’t have to face these challenges alone. With the right support, you can approach Thanksgiving with mindfulness, self-compassion, and the tools to honor your recovery—one step (and one bite) at a time.
Visit our blog or FAQ to learn how online eating disorder therapy in Utah can help you stay grounded, manage holiday stress, and navigate Thanksgiving with confidence in your recovery journey.