You walk into a party, and the air is filled with the smell of fresh-baked cookies. The table is piled high with appetizers, and there’s a buffet line that seems to stretch forever. It’s the kind of setup that sends your brain into overdrive: “What do I eat? Should I eat? What will people think if I eat too much?!” And let’s be real—I’m not exaggerating. It’s November 15th, and I already went to a Christmas party today. The spread? Muffins, cinnamon rolls, cookies, Chex Mix…you name it (not kidding, here’s proof 👇).

If holiday parties (or any social gatherings) have you feeling anxious around food, you’re not alone. The good news? Confidence around food isn’t some magical gift only certain people have—it’s something you can practice. Yes, practice. Like studying for a test. And if you’re thinking, “Ugh, do I really have to practice?” hear me out, because this is the game-changer.

Why Practicing Food Confidence Matters

Imagine walking into a classroom to take a test you didn’t study for. Sure, you might be able to wing it. Sometimes it even works out okay, but let’s be real—it’s not exactly a fun or stress-free experience. You’re sweating, second-guessing every answer, and hoping for the best.

Now imagine you’ve spent time preparing. You’ve reviewed the material, done some practice questions, and you walk in feeling ready. You still don’t know every single question that’ll come up, but you trust yourself to handle it.

This is exactly how confidence around food works. Could you walk into a party without any preparation and just hope for the best? Sure. Sometimes it’ll even work out. But wouldn’t it feel so much better to show up knowing you’ve put in the reps and feel ready to trust yourself?

Practice Makes Progress

If you’re thinking, “Okay, but what does practicing food confidence even mean?” let’s break it down. Practicing now means starting in your everyday life before you’re in the pressure-cooker of a holiday party or big event. Here’s how:

1. Practice Eating “Trigger” or “Scary” Foods NOW

Start practicing with the foods that usually feel off-limits or overwhelming. Why? Because the more you normalize eating these foods in low-pressure situations, the less intimidating they’ll feel when you’re at a party or gathering.

Here are a few simple ways to start:

• Have mashed potatoes with dinner a couple of times this week.
• Add a few cookies to your regular afternoon snack.
• Enjoy a cinnamon roll for breakfast on a random Tuesday.
• Plan an “appetizer night” where you enjoy snacks before dinner just because.

These small, intentional moments help you build trust with yourself and show your brain that these foods aren’t off-limits or dangerous—they’re just food.

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2. Practice Eating at “Off” Times NOW

Social gatherings often come with unpredictable eating schedules—dinner might be at 9 PM, appetizers might be the main event, or maybe dessert comes first. To feel more confident in these situations, practice eating at “off” times now so your body and mind can adjust to the idea that there’s no one perfect time to eat.

Here are some ways to try it:

• Have a snack before dinner one evening, even if it feels a little earlier or later than usual.
• Eat breakfast a bit later than normal, or skip your typical lunch time for a mid-afternoon meal.
• Try a light snack late at night if you don’t usually eat after dinner.

The goal isn’t to disrupt your routine permanently but to remind yourself that it’s okay to eat whenever you need to, even if the timing isn’t what you’re used to.

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3. Know What You’re Going to Wear NOW

Deciding on your outfit ahead of time can be a game-changer. When you feel good in what you’re wearing, it’s one less thing to worry about, and you can show up to the event feeling comfortable and confident.

Take the time now to try on a few options. Pick something that makes you feel great—something you don’t have to adjust, tug, or second-guess all night. Having this sorted in advance ensures that when the day of the gathering comes, you’re focused on the fun, not your outfit.

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The Big Event: Putting Your Practice to Work

When the actual party rolls around, it’s go time—but not in a high-pressure way. You’ve already done the work. Here’s how to make it easier in the moment:

1. Give Yourself Permission

You’re allowed to eat. Period. You’re also allowed to stop eating when you’re full. No guilt. No judgment. Just permission to enjoy. And if you find yourself stuck in that back-and-forth debate—“Should I get some? Should I not?”—just go get some.

You don’t need to overthink it. You don’t need to be perfect. And you definitely don’t need to make this one decision mean so much. It’s just food, and you’re allowed to enjoy it without the mental tug-of-war.

2. Bring It Back to the Experience

Remember, social gatherings are about connection, not just the food. Sure, the spread might look amazing, but the real reason you’re there is to spend time with people, laugh, catch up, and create memories. When you shift your focus to the experience rather than the food, it takes the pressure off and allows you to enjoy the moment more fully.

3. Remember, You Are LEARNING

There’s no “perfect” way to eat at a party, and that’s okay. If you feel like you ate too much or too little, give yourself grace. The goal isn’t to nail it every time—it’s to show up, practice, and learn. Each gathering is an opportunity to grow your confidence and understand yourself better. Progress, not perfection, is what matters most.

Start Small, Build Big

Building confidence around food doesn’t happen overnight, and it doesn’t have to. The small steps you take now—whether it’s practicing with certain foods, tuning into your body, or challenging old beliefs—are all adding up.

So, when the next party or holiday event rolls around, you won’t have to wing it. You’ll show up feeling like, “I’ve got this,” because you’ve put in the work. And honestly? That confidence feels way better than anything else on the buffet table! 🥳