Managing ARFID at Christmas | Practical Tips for a Less Stressful Holiday
Christmas and the holiday season can be a really hard time if you or your child live with ARFID (Avoidant/Restrictive Food Intake Disorder). When so much of the celebration centres around food, shared meals, and unspoken expectations to "just try a bit", it can feel overwhelming, isolating and exhausting.
If this season feels more stressful than joyful, you are not alone. Many individuals and parents I work with describe Christmas as something they survive rather than enjoy. This blog is here to offer understanding, practical strategies, and permission to do things differently.
First, a gentle reminder
ARFID is not fussy eating.
It is not stubbornness, bad manners, or a lack of gratitude.
ARFID is a real eating disorder, often driven by sensory sensitivities, fear of choking or vomiting, past food-related trauma, or low interest in food. Christmas does not magically remove these challenges and pressuring someone to eat more or differently often makes things worse, not better.
Practical tips for managing ARFID during Christmas
1. Keep regular, small safe meals
It can be tempting to "save space" for a big Christmas meal, but for someone with ARFID this often backfires.
Instead:
Stick to regular eating where possible
Include familiar, safe foods throughout the day
Think small and predictable rather than large and overwhelming
This helps keep energy levels steady and reduces anxiety around one single meal needing to "go well".
2. Buffet-style meals can reduce pressure
If you have any say in how meals are served, buffet-style eating can be incredibly helpful.
This allows you or your child to:
Serve yourselves
Choose portion sizes that feel safe
Avoid unwanted foods touching others on the plate
Even if the rest of the family eats differently, having autonomy can significantly reduce stress.
3. Sit next to a safe person
Who you sit next to matters.
Try to sit beside someone who:
Will not comment on your food
Will not encourage, pressure or bargain bites
Understands that eating differently is okay
For parents, this might mean proactively choosing seating for your child rather than leaving it to chance.
4. Reduce sensory overload
Christmas gatherings are often loud, busy and unpredictable, all of which can intensify ARFID-related anxiety.
Helpful supports might include:
Headphones or earplugs
Fidget toys
Taking breaks outside or in a quiet room
Wearing comfortable, non-restrictive clothing
Regulation supports are not rude, they are tools that help the nervous system cope.
5. Bring your own safe foods
It is completely okay to bring foods you know will be eaten. No, this doesn’t take away from the celebrations, it only ensures your nourishment.
You might choose to:
Pack familiar snacks
Bring a dish that doubles as a safe food
Keep backup options in the car or bag
6. Set boundaries around food comments
If you feel comfortable, letting friends or family know ahead of time can be powerful.
You could say something like:
“Food is a tricky area for us. Please don’t comment on what or how much is eaten, it really helps reduce anxiety.”
Comments, pressure, praise or shame around food often increase distress and can worsen ARFID behaviours, even when intentions are good.
7. Remember that participation looks different
Being part of Christmas does not have to mean eating the same foods as everyone else.
Connection might look like:
Sitting at the table without eating
Eating before or after the main meal
Engaging in conversation, games or other traditions instead of food
Food is only one part of the day and it does not define belonging.
For parents
Parenting a child with ARFID can feel especially heavy at Christmas, when external opinions are loud and comparisons are everywhere.
You are not doing anything wrong by protecting your child’s relationship with food.
Advocating, accommodating, and prioritising safety is not "giving in" — it is evidence-based, compassionate care.
Looking ahead to the New Year
If Christmas has highlighted how hard food feels or if you’re feeling stuck, worried, or unsure how to best support yourself or your child — you don’t have to navigate this alone.
At The Nourish Club, we support children, teens and adults with ARFID using a neuro-affirming, non-judgemental approach focused on safety, nourishment and reducing anxiety around food.
Ready for support in the New Year?
You can book an appointment with The Nourish Club to start 2026 with guidance, understanding and a clear plan forward.
Bookings open now for January appointments.
You deserve support and Christmas does not have to be this hard every year.