Food is a loaded topic any time of year, but the holidays can take things to a whole new level. Specifically, theres a lot of stress and shame around enjoying traditional holiday foods that are delicious and fun, but maybe not the most nutrient-dense. Articles about avoiding weight gain and overeating are common, and talk of food restriction before and after events is totally normalized.

This sucks for obvious reasons: It takes away from the joys of the season (parties, decorations, spending time with the people you love, etc.) and adds to the little stressors (planning parties, hanging decorations, spending time with the people you love, etc.).

A less obvious downside of all this holiday food anxiety is that it sets in motion a restrict-binge cycle that can be hard to find your way out of, even once the season is over. If thinking about food over the holidays makes you feel anxious, or if being around it makes you feel out of control, know that youre not alone in feeling that way. The good news? Its absolutely possible to change your relationship with food around the holidays, and in general.

First, know the difference between overeating and binging. Then reframe your mindset after it happens.