HALLOWEEN WITHOUT THE HORROR: OVERCOMING FOOD ANXIETY

Halloween is supposed to be a time of fun and treats, but for many, the real fright lies in the candy itself. If you’re tired of feeling out of control around food, especially during the holiday season, you’re not alone. The pressure to resist sweets, combined with fear of overeating, can make this time of year incredibly stressful. But it doesn’t have to be that way. Read on for tips to have Halloween without the horror: overcoming food anxiety…

• Does any of this sound familiar?
• “Ugh, I hate this time of year. I always eat so much junk.”
• “I’m going to buy this candy because I don’t like it, so I won’t be tempted to eat it all.”
• “I have to lose these extra pounds before the holiday season is here; otherwise, I’m really in trouble.”
• “I’ll gain 10 pounds in one night if I eat that.”
• “I can’t have this in the house—I have no self-control.”
• “If I start eating this, I won’t be able to stop until it’s all gone.”
• “I’m completely addicted to that food.”
• “I am so weak. I have zero willpower when it comes to not eating that.”

If you’ve ever had thoughts like these, you’re not alone. Feeling out of control around food is a common experience. Diet culture thrives on the promise that it can fix our “lack of willpower” by giving us strict rules to follow. And during the holiday season, with candy in every store, these fears of being surrounded by “bad” foods grow even stronger.

Setting rules around these foods seems like the only way to maintain control, right? But what if I told you that the more you restrict, the more likely you are to feel out of control around food? Studies have shown that restricting certain foods often leads to more intense cravings, guilt, and eventual overeating. Surprised? Most people are. We’re so conditioned to blame ourselves for giving in to cravings that we never stop to question if restriction is really helping.

Here’s the truth: the key to feeling at peace around food is to allow yourself unconditional permission to eat it. This process, called habituation, might seem counterintuitive at first, but it’s powerful. When you’re allowed to have the foods you fear anytime you want, they lose their emotional hold over you. You can choose to have them—or not—with no guilt attached.

HALLOWEEN WITHOUT THE HORROR: OVERCOMING FOOD ANXIETY

If you’re ready to take back control over your relationship with food, especially during Halloween, follow these steps:

STEPS TO REGAIN YOUR POWER OVER FOOD
Make a list of foods that you feel you can’t have, are scared of, or feel out of control around. Include everything from mild temptations to your biggest fear foods.
Rank them from least to most nerve-wracking. Start with the foods that don’t trigger as much anxiety and work your way up to the scariest ones.
Choose a peaceful setting to eat the first food on your list. Pick a time when you can be fully present, free of distractions like phones or TV. If it helps, ask someone you trust to support you through this.
Eat mindfully and give the food your full attention. What does it taste like? Did it meet your expectations? How does it feel in your mouth? Engage all your senses.

Notice any food guilt that pops up. Do any thoughts arise that sound like restriction or judgment? Gently remind yourself that you’re no longer obeying these rules—they only make your relationship with food worse.
Check in with yourself. Do you want more? If yes, allow yourself to have it. If no, you have full permission to stop. The key is to trust your body’s signals.
Celebrate your victory! You’ve just faced a fear and survived. Reflect on how you feel and what you learned. The food no longer controls you.
Repeat as needed with this food until it feels neutral to you. Don’t rush to the next item on your list until you feel comfortable with the current one. The goal is to strip the food of its emotional power so you can enjoy it whenever you choose—without guilt or fear.
THE PATH TO FOOD FREEDOM
This process takes time, especially if you’ve been living with diet culture for years. But remember, this journey is about reclaiming your relationship with food. Each step brings you closer to peace. When it feels hard (and it will), remind yourself how much emotional energy following all those food rules costs you each day. Your efforts now are an investment in long-term freedom.