Your Silly Season Survival Guide

The silly season has officially arrived (yay!). End of year catchups, long lunches, clinking glasses and work parties are all on the horizon.

But with so many gatherings centred around food, it’s completely normal to feel a mix of excitement, and a little stress. So, our trusty team has popped together this complete guide to help you fully enjoy the season, without restriction, rigid rules or that sense of “should” hanging over you. It’s about working with your body and your values, not against them.

Because remember, Christmas is a time for connection, celebration and, let’s be honest, some of the most delicious food of the year. You deserve to savour it, feel good in your body, and walk into the new year without the pressure.

Managing Social Eating

Social eating is one of the best parts of the season but it can also feel overwhelming when there are so many events and so little structure. 

Here are a three ways to make it more comfortable and enjoyable:

1. Arrive nourished 

It is a common myth that you need to “save up” your appetite for a big event. Turning up overly hungry makes it harder to tune into your body’s cues and often leads to feeling out of control. Having balanced meals and snacks as you normally would throughout the day can help prevent yourself falling down the rabbit hole of over eating and slipping into a food coma. 

2. Build a plate you genuinely want 

Instead of categorising foods as “good” or “bad” try thinking… 

What looks satisfying? 

What will make me feel good physically and emotionally? 

Allow yourself to enjoy festive favourites, but also include things that nourishes you.

3. Give yourself permission 

Permission removes pressure. When you allow yourself to eat what you enjoy, food stops feeling urgent, and becomes part of the moment rather than a mental battle. Letting go of rigid food rules creates space for satisfaction, helps you tune into what you actually feel like, and makes it easier to walk away from a meal feeling comfortable, not guilty.

Stay Grounded in Routine

With calendars filling up, December can easily throw your normal routine off track. Whether that be meal times shifting, social plans popping up or food choices looking different from what you might eat day to day. Maintaining tiny pockets of routine can help you stay grounded, energised and calm.

One way you can do this, is by creating and sticking to a list of 'non-negotiables'.

If you’ve worked with us in the clinic, you’ll be familiar with this concept as we often talk about keeping a list of your ‘non-negotiables’. This list acts as your anchor when life gets chaotic. No matter what else is happening, you simply come back to these basics, much like brushing your teeth or having a shower.

These might include:

• Having something with protein and fibre for breakfast

• Keeping in plenty of fluid

• Prioritising some vegetables with lunch and dinner

• Including some form of movement (however little or big) every day

Everyones will be different so make sure you pin point the top 3 things that you know work for you and your body. Write them down or keep a note on your phone to refer to when you need.

Plan alcohol intake

Alcohol is woven into many celebrations, and a little planning can help you enjoy it without feeling like this girl for all of December. 👇

Decide your “happy amount” before the event

This isn’t about restriction—it’s about awareness. Asking yourself simple questions like 'How do I want to feel tonight?' or 'How do I want to feel tomorrow morning?' or 'How many times do I want to drink this week' can help you make a plan that you are comfortable with and that supports you feeling your best.

Choose what you actually enjoy

If you’re going to drink, make it something you genuinely enjoy. There’s no need to pick the lowest calorie option if you don’t even like it and then overcompensating later. You’re better off choosing something you actually enjoy and then moving on with your day. Intentional choices make the whole experience more satisfying.

Alternate drinks

Staying hydrated while drinking can slow your pace and keep you connected to your body’s cues. If you’re wanting to drink less this year, have a few alcohol-free options you love such as, sparkling water, fun mocktails, or a non-alcoholic wine or beer, ready to go.

Navigating food guilt

Food guilt can creep in when routines change or festive foods feel more abundant. It can be easy to feel like you’re overdoing it or somehow failing with food choices. But food guilt doesn’t belong on the Christmas table! 

All of it is temporary and special so you deserve to enjoy it and be present in the moment. 

Don’t label food as good or bad 

Instead try shifting your focus to experience! Ask yourself what foods bring you joy? What traditions matter to you? Allowing yourself to genuinely enjoy the food without judgement helps build a healthier relationship with food!

Lean into flexibility 

It can help to take a step back and remember that Christmas comes once a year. Give yourself permission to be present, enjoy what’s in front of you, and let food be something that adds to the moment rather than takes away from it.

With all this in mind, remember that the silly season is about connection, celebration and joy, not self-criticism or rigid rules. When you bring in flexibility and compassion, you create space to enjoy the food, the drinks and the moments that matter most.**

Want to start the new year feeling your best?

📅 Get in touch today to see how we can help support you!

The information in this blog is shared for general education and inspiration—it’s not personalised nutrition or medical advice. Everyone’s health journey is unique, and what works for one person might not be right for another. If you’d like support that’s tailored to you, it’s best to chat with a dietitian, doctor, or another qualified health professional.