SAYING “No Thanks” with Confidence
Navigating Food Pressure at Thanksgiving
This week is about gathering, sharing, and, for many of us, enjoying an abundance of food. But, it can also bring up the challenge of food pressure. If you’ve ever felt like family or friends are pushing you to eat more than you’d like, you’re part of the majority.
It’s frustrating, isn’t it? Feeling like your not allowed to make your own choices can make anyone breakdown or lash out. Saying “no thanks” without guilt, is a skill, and it’s one that you can develop. You deserve to be in charge of what ends up on your plate and in your belly. It all starts with an ounce of compassion and a sprinkle of practice.
Why “No” Feels So Hard
It’s common to feel conflicted when we want to set boundaries around food, especially during family gatherings. Food is a way we connect, and it’s often seen as a form of love. For many of us, we were never taught how to say the word “no” with confidence when it came to denying or declining your blood.
But remember, setting a boundary is about honoring yourself, not rejecting someone else’s offering. Your life isn’t about them, it’s about you! So, it’s okay to feel a little uncomfortable standing your ground. This is a skill, and like any skill, becomes easier the more you implement it.
How to Gracefully Handle Food Pressure
Respond Kindly but Firmly: When someone offers more food, a simple “Thank you, but I’m good for now” shows appreciation while still respecting your boundary. It’s okay to assert what you need without feeling guilty. The key is to not waver on your choice, even when the other person continues to push you. Stay true to what YOU want and repeat your intentions silently to remain in your power.
Use Humor to Lighten the Conversation: If humor feels natural, a lighthearted response like, “I’m saving room for dessert!” can help you politely decline seconds without any tension. Humor often softens the boundary, allowing you to say “no” while keeping the tone light and positive. This also allows you to change the focus of conversation, as you can mention you excitement for a specific dessert or discuss family recipes that have been passed down for generations.
Stay Grounded in Your Choices Remember, your choice to honor your hunger cues is a powerful act of self-care. You don’t owe anything an explanation and if you become more anxious the more you share, focus on the one word sentence, “no”. Before you enter into a overstimulating environment, try grounding yourself by taking a deep breath and repeating an affirmation like, “I am in control of my choices.”, “I trust my body to guide me.”, or “I’m allowed to use no as a full sentence.”. This can help you feel centered, calm, confident, and focused on your needs.
Moving Forward
Saying “no thanks” at Thanksgiving can be challenging, I’m not denying that. This is a practice in self-trust, which you most likely haven’t participated in for a while, and it’s time for that to change. Setting boundaries is a sign of respect for yourself, respect that’s rightfully yours, and it doesn’t diminish the love and appreciation you have for others.
Thanksgiving is a chance to connect, not to meet everyone’s expectations around food. Honor yourself, and enjoy the holiday in a way that truly feels good. Take back your voice and your choice around food!
If you want to share your thoughts or get more support, send Kiley an email at info.khhllc@gmail.com
