Body and Mind Matters: Holidays Without Body Obsession
November 24, 2025Holidays Without Body Obsession: After years of helping people as a psychotherapist, fitness trainer, and coach, I tend to recognize patterns that the average person might overlook. As the holiday season quickly approaches, I am prepared for an onslaught of friends and clients who will lament over their current fitness levels and body weight. There will be a mad dash to the gym and/or to one of the latest diet gimmicks in a futile effort to look better at holiday events. Countless Americans will join the chorus of already-stressed adults scurrying to look and feel better overnight. Trust me, I get it.
This time of the year offers many occasions to see friends and relatives that you don’t see all year long. Suddenly, you pause long enough to glance in the mirror and contemplate what to wear to the looming holiday gathering. Maybe the room spins as you gulp for air and realize your appearance does not quite match the vision you had for yourself. Or, maybe you’re just accustomed to being subjected to clueless people who make it their business to comment on your weight, and you cringe at the very thought of such encounters. It makes perfect sense that the joy you felt as you listened to holiday music seems to dissipate in an instant.
If you’re not careful, the next few weeks leading up to “joyous” events can be consumed by an obsession with your body. Dare I risk sounding cliche, but, in a heartbeat, you can end up missing out on the meaning of the holiday season.
Holidays Without Body Obsession
Fortunately, I am here to provide you with a little perspective. Getting into shape and eating a healthy diet of mostly whole, unprocessed foods is a noble goal that should be pursued, if you are so inclined. But, if you are not already working a fitness and eating plan, the holiday season is one of the worst times of the year to suddenly embark on one. It should come as no surprise that this world of ours has been somewhat chaotic in recent years. Rapid technological advancements, political upheaval, economic challenges, and a global pandemic have left Americans with chronic stress. You need to run in place just to stand still! Even in “calmer” times, the holiday season can add an additional layer of stress to our already jam-packed schedules. After all, these things need to fit into the calendar somehow, but we do not suddenly get extra time in the day to bake, shop for gifts, cook elaborate meals, and attend holiday events.
While it’s understandable to want to look and feel your best, unrealistic goals have no place this holiday season. If you are already on track to reach your fitness and weight goals, take some time to figure out how to maintain your progress during this hectic season. If you have not yet started or have gotten off track, begin to take small steps toward your goals. And, if you expect to find a “magic pill” to transform into your dream body between now and the end of the year, please realize that you are very likely setting yourself up for disappointment.
Below is a Formula For a Low-Stress Holiday Season:
Get some perspective.
It’s been a busy year. If you have not already taken steps toward your ideal weight and fitness level, it is unrealistic to believe you will transform yourself during the holiday season. Implementing small changes may be achievable, but any drastic overhaul to your exercise and eating habits may be ill-advised. Consider what the holidays represent to you and your family. What traditions do you truly enjoy or wish to create?
Recognize that clueless people and bullies have issues of their own.
If someone tends to comment on your appearance at the big holiday event every year, understand that their remarks really reflect their own insecurities. Remember that it is very likely that many of the other party attendees are worried about their own appearances.
Focus on someone else.
How might you assist someone in need? Consider visiting a nursing home or a shut-in.
Set a target of at least one random act of kindness per day.
Make a game of it. Relish the joy in helping others. You might even make some new friends.
Donate your time.
Volunteer at your favorite charity or religious institution. Mentor someone. Being truly present for someone is almost always more meaningful than any gift you can buy someone. Focus on sharing experiences and making new memories. Share wisdom with one another.
Challenge yourself to get outside of your comfort zone in some area of your life.
Maybe you have been putting off meeting new people, or you would like to try public speaking.
Gift yourself the act of stillness.
Perhaps, instead of spending endless hours in the kitchen, you make something simpler or bring a store-bought item to the holiday event. Use the time to sit quietly and reflect on the season. What makes you happy? What do you need to do to take care of your mental and physical health during this especially busy time?
Have a crafting party or some other activity not solely focused on food.
Ask guests to bring their favorite tea or healthy snack and stick around afterwards to assist with clean-up.
Resolve to maintain your fitness and sleep routines throughout the season.
Physical activity and restful sleep serve to reduce stress.
Plan ahead.
Figure out what you will wear to upcoming holiday events well in advance. If you plan to spend a holiday alone, schedule activities and self-care that you enjoy.
Resist the urge to compare.
Comparing yourself to others can be a recipe for frustration and disappointment. Limit time on social media and focus on your own experiences.
Maintain a sense of humor.
Murphy’s law is bound to rear its ugly head at some point. That’s life. Try to find the humor when things go “wrong”.
Focus on spirituality.
Everyone has their own beliefs that can be practiced and reflected upon during this spiritually-significant season.
Unapologetically stick to your budget.
Much of holiday stress comes from (real or imagined) financial pressures. Set a budget for gift-giving and other holiday expenses and stick to it.
Spend at least five minutes outdoors each day.
Nature has an uncanny ability to ground us. If you take time to enjoy nature, even just a few minutes per day, you can gain a fresh perspective.
Do not let perfection get in the way of pretty darn good!
It is tempting to want the holidays to be “perfect.” However, trying to please everyone and control everything adds unnecessary stress and takes away from enjoyment. Set priorities and boundaries that allow you to enjoy a select group of meaningful events without overextending yourself.
As you can see, alternatives to a “body-obsessed” holiday season are possible. Strive for progress and excellence, not perfection! Happy, Healthy Holidays!
Is there something on your mind that you would like me to address in upcoming columns? Submit your question to me here.
Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer with Formula For Excellence®
 | ABOUT THE AUTHOR Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer with advanced degrees in Behavioral Science, Psychology, and Marriage and Family Therapy. She works with clients to redesign their lifestyle habits and reach their personal and professional goals. Subscribe to the Formula For Excellence® newsletter to receive a Free Habit Tracker and occasional health and wellness tips. Read more articles by Coach Jenna! |
