holiday "food guilt" - unwrapped

You know that moment after a holiday meal or party where you finally sit down, take a breath, and then the guilt starts creeping in?

“I shouldn’t have eaten that.”“I was doing so well.”“I have to make up for this tomorrow.”

If that sounds familiar, you’re definitely not the only one.

This time of year is a lot. 

There’s celebration, travel, chaos, family comments, weird schedules, less structure with food, and old diet rules that love to pop back up when you’re tired or stressed.

Why Food Guilt Shows Up

Food guilt usually isn’t about you actually doing something “wrong.” 

It’s about the pressure, expectations, and noise around you.

During the holidays, you’re often dealing with:

·  Bigger portions and richer foods than usual

·  Less structure around meals & movement

·  Family comments that hit old nerves

·  Comparing your plate to everyone else’s

·  Old food rules from past diets or programs

·   Extra stress & not enough sleep

Put all of that on top of the idea that you’re supposed to stay “perfectly on track,” and guilt becomes a default reaction — not the truth.

Here’s the big reminder:

Guilt is a feeling.

It’s not evidence. It’s not failure. It’s not proof you ruined anything.

Most of the time, it just means: “Hey, I care about my choices and I want to feel good.” And we can absolutely work with that.

Hit Pause on the Spiral

Before you try to “fix” anything, your first job is to slow your body down.

Food guilt isn’t just a thought; it’s a stress response. When your nervous system is revved up, your brain jumps to extremes:

“I blew it.”“I need to make up for this.”“Tomorrow has to be perfect.”

So step one is to interrupt that spiral:

·  Put your feet flat on the floor.

·  Take 3–5 slow, deep breaths.

·  Unclench your jaw, relax your shoulders, loosen your stomach.

You don’t have to suddenly feel amazing. 

You’re just giving your brain enough calm to think clearly instead of going straight into punishment mode. Once your body settles a bit, your thoughts become much easier to work with.

Reframe the Story

Now that you’ve hit pause, let’s challenge the automatic “I messed up” story.

Guilt speaks in extremes. Real life is almost never that dramatic.

Try some of these reframes:

·  One meal is not a setback.

·  Enjoying food is not a failure.

·  Feeling full is a normal human thing.

·  This was a moment, not the whole month.

·   Celebrating with people you care about is part of a balanced life.

You don’t have to force fake positivity.

Just aim for something more neutral and honest, like:

“This was a bigger meal than usual. I can still choose what I do next.”

Neutral thoughts do a much better job of interrupting guilt than “I have to be perfect tomorrow.”

Ask Grounding Questions

Once the guilt softens, you usually get more clarity.

Ask yourself:

·  What was the context of this meal? Was I celebrating, traveling, socializing, stressed, or just really tired?

·  Did I eat in a way that made sense in that moment?

·  What do I actually need right now to feel better — water, rest, a walk, a balanced meal later, or just permission to move on?

·  If a friend told me they felt this way, what would I say to them?

·  What is one reasonable next choice I can make?

These questions shift you out of “I blew it” and into “Okay, what now?” 

That’s where progress actually happens.

Use the “Next Choice” rule

This is one of my favorite tools.

You do not need to:

·  Punish yourself

·  Overhaul the entire day

·  “Make up for” anything

You just need to focus on your next supportive choice.

A few examples:

·  Drink a glass of water.

·  Build your next meal with some protein and something colorful (fruit or veggies).

·  Take a short walk or move your body in a way that feels good.

·  Go to bed at a reasonable time.

Your next choice is the turning point. It keeps this from turning into, “Well, I’ve ruined today, might as well keep going.”

What Not to Do

When guilt hits, it’s really tempting to fall back into old patterns that look “disciplined” but actually make things harder:

·  Skipping meals to “compensate”

·  Forcing a long, punishing workout

·  Declaring the day “ruined” and giving up

·  Making strict rules like “No carbs tomorrow”

Those reactions come from panic, not care. 

They make guilt louder and consistency harder.

Instead, keep coming back to the basics:

·  Calm your body.

·  Reframe the story.

·  Ask grounding questions.

·  Make one next, doable, supportive choice.

Food guilt can get really loud this time of year, but it doesn’t get to be in charge.

·  You didn’t fail.

·  You didn’t undo your progress.

·  You don’t need to “earn” your food or start over tomorrow.

You’re a human who ate a meal during a full, busy, emotional season. 

That is completely allowed.

Every time you pause, check in with your body, shift the story, and choose one supportive next step, you’re practicing self-trust.

The more you practice, the quieter the guilt becomes.

Here, cheering you on, during the holidays & beyond!

Coach Bri, Work of Art Nutrition