top of page
Worker with Ladder
Search

Navigating the Holiday Season from a Trauma-informed Dietitian's Perspective

Updated: May 7, 2025


About the Author: Jennifer Hendrix is a Trauma-informed Registered Dietitian with Carmel Therapy Network and is the author of this article. She takes a holistic approach to nutrition counseling and Jennifer’s perspective encompasses the nuances of complexities of trauma’s impact on body image and nutritional experiences during the holiday season. This time of year, a common question her clients are asking is: how do I navigate the holiday season when it comes to nutrition? 


Navigating the Holiday Season

As the holidays approach, the anticipation of gathering with family and friends often comes hand in hand with a mix of emotions. For some, this time of year can evoke feelings of joy and gratitude, while for many others, the holidays may trigger anxiety, stress, or discomfort, particularly for those who are navigating trauma, eating disorders, or body image concerns. 


As a Trauma-informed Registered Dietitian, I want to take a moment to acknowledge the vast spectrum of experiences, memories, thoughts, and feelings that can arise during the holidays making it difficult to navigate or cope. In response, I hope and offer support for those struggling and provide some feedback to make this year a little more manageable. For example, setting boundaries during the holidays may provide empowerment and autonomy.


Setting Boundaries


Family or friendship interactions can be a significant source of stress during the holidays. Navigating these conversations may be challenging, and you are not alone in feeling overwhelmed or triggered by them. If you anticipate comments about your food choices or body, it can be helpful to prepare protective boundary responses ahead of time.  Sometimes the dialogue around the holidays related to nutrition can be a stressful endeavor. Comments about food choices, diet culture, or body shape, whether intentional or not, can amplify trauma experiences or even intensify feelings of anxiety or shame. It is important to recognize you have autonomy and choice in the participation or withdrawal from these conversations. Both verbal and nonverbal boundaries will provide some protection and empowerment.


Setting Holiday Boundaries: Phrases & Examples

Self-Care, Nervous System Regulation, and Stress Reduction


Checking in with your Nervous System may help with self-care practices and holiday preparation. Social gatherings and reconnections with family can bring an abundance of joy, but they can also be a time of increased stress especially if you are already burnt out or dysregulated. If you notice dysregulation within yourself or even unmet needs, it may be time to take a break or to implement some self-care practices.


Reflecting on your basic needs first (Have I taken care of myself today?) may be helpful prior to attending social obligations. We can slow down a bit if needed to check in with our emotions, mind, and body. If you start to feel “flooded” by emotions or demands, notice the parts of yourself showing up. Taking these small, intentional moments of selfcare can be crucial for maintaining your well-being during a busy and potentially overwhelming time.


Self-Care & Restoration

When these feelings arise, it may help to practice mindfulness and reflection.  What is your body telling you? What do those parts need? Do you need a moment alone? Do you need to take a nap? Do you need to go for a walk? Do I need to take a deep breath or use other coping skills? 


I know for myself, in those moments, I like to pause and breathe deeply and slowly, counting to ten as I inhale and exhale. I pay attention to the tenseness in my own body—notice where I might be holding stress—and consciously work to release it, part by part. This simple practice can help reset both my mind and body, offering a chance to return to the present moment with a sense of calm and clarity. 




As we approach the holidays, please remember that your experiences are valid, and it’s okay to prioritize your well-being. If you are struggling, consider reaching out to a Trauma-informed Mental Health professional or a Registered Dietitian for additional support. You deserve compassion and understanding on your journey. If the holidays are difficult for you, you are not alone. May this festive season bring you moments of joy, connection, and healing. You deserve support to navigate this time of year in a way that honors your unique needs, experiences, and personal boundaries. 


- Jennifer Hendrix, RDN



 If you need a higher level of care for Nutrition: Contact the NEDA Helpline for support, resources, and treatment options for yourself or a loved one struggling with an eating disorder. Visit their website: https://www.nationaleatingdisorders.org/help-support/contact-helpline or contact their helpline by phone or text at (800) 931-2237

To schedule a free 15-minute consultation with Jennifer Hendrix, RDN or another one of our trauma-informed providers please fill out a Request a Consultation Form

 
 
 

Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
  • Instagram
  • Black Facebook Icon

Front Desk: 317-520-4722

Fax: 1-317-663-0936

​

Carmel Therapy Network Address:

9780 Lantern Rd, STE #350, Fishers IN, 46037

© 2026 by Carmel Therapy Network. 

Log In to Connect With Members
View and follow other members, leave comments & more.

Therapy and counseling services in Fishers, Indiana

​​

​

Standard Notice GFE LAW: “Right to Receive a Good Faith Estimate of Expected Charges” Under the No Surprises Act. Beginning January 1, 2022: If you’re uninsured or you pay for healthcare bills yourself ('self-pay, you don’t have your claims submitted to your health insurance plan), providers and facilities must provide you with an estimate of expected charges before you receive an item or service. You can receive a “Good Faith Estimate” explaining how much your medical care will cost. Under this law, health and mental healthcare providers must give clients who don’t have insurance or are not using insurance an estimate of the bill for medical items and services. You have the right to receive a Good Faith Estimate for the total expected cost of any non-emergency items or services. This includes costs like medical tests, prescription drugs, equipment, and hospital fees. Make sure your health or mental healthcare provider gives you a Good Faith Estimate in writing at least one business day before your medical service or item. You can also ask about your health or mental healthcare provider and any other provider you choose for a Good Faith Estimate before you schedule an item or service. If you receive a bill of at least $400 more than your Good Faith Estimate, you can dispute the bill. Make sure to save a copy or picture of your Good Faith Estimate. For questions or more information about your right to a Good Faith Estimate, click here or call HHS at (800) 368-1019.

 

This Notice of Privacy Practices applies to all services provided by Carmel Therapy Network and is made available on our website in accordance with federal privacy laws.

​

 Notice of Privacy Practices: Carmel Therapy Network (“CTN”) is required by law to maintain the privacy and security of your Protected Health Information (“PHI”), provide you with notice of our legal duties and privacy practices, follow the terms of this Notice currently in effect, and notify you in the event of a breach of unsecured PHI. PHI includes information that identifies you as a client of CTN and relates to your physical or mental health, health care services, or payment for services, when combined with identifying information. CTN may use and disclose PHI without your authorization for purposes permitted by law, including treatment, payment, health care operations, appointment reminders, care coordination, consultations, billing, public health and safety activities, abuse or neglect reporting, prevention of serious threats to health or safety, business operations through contracted business associates, de-identified data use, incidental disclosures, and other uses required or permitted by law. Uses and disclosures outside these purposes, including most uses of psychotherapy notes, marketing, or sale of PHI, require your written authorization, which may be revoked in writing except where action has already been taken. You have the right to access and request copies of your PHI, request amendments, request confidential communications, request certain restrictions, receive an accounting of disclosures, designate a personal representative, receive breach notifications, and file a complaint without retaliation. CTN may use text messaging for limited administrative purposes such as scheduling, billing, or office notifications; message frequency may vary and standard message and data rates may apply. You may opt in via form submission or initiating contact and may opt out at any time by replying STOP. To exercise your rights or request additional information, contact Carmel Therapy Network at 317-520-4722 or admin@carmeltherapy.com. CTN reserves the right to modify this Notice as permitted by law, with updates posted on our website. This Notice applies to all clinicians and services operating under Carmel Therapy Network and is intended to comply with applicable federal and state privacy laws.

​​

If you are in active crisis, please call 9-1-1 or 9-8-8 or visit your local emergency room.

​

 

bottom of page