How Women in Healthcare Can Enjoy Holiday Food at Work Without Guilt

The holiday season often brings extra treats to the office, from homemade cookies in the break room to boxes of chocolates left as gifts from patients.

For women in healthcare, who are often on the go and under high stress, the abundance of holiday snacks can be both a comfort and a challenge. If you’re feeling a mix of excitement and anxiety around these seasonal treats, you’re not alone!

Let’s talk about how you can navigate holiday food at work in a way that feels empowering, not stressful. By understanding your thoughts and emotions around food, you can approach these treats with more intention and less guilt.

#1 Acknowledge Your Feelings First

Holiday treats can stir up a lot of emotions—joy, excitement, or even stress. For many women in healthcare, food can feel like a quick escape or a moment of comfort during a busy day. For me, when I was working in Orthopedic Trauma Surgery, it sure did.

But if you notice thoughts like, “I shouldn’t eat this,” or “I’ll just have one, but I feel guilty,” you may end up feeling more conflicted than satisfied.

Take a moment to check in with yourself before you grab that cookie or piece of chocolate:

• Are you reaching for it because you’re truly hungry?
• Are you looking for a quick pick-me-up?
• Are you feeling pressured to “indulge” because it’s the holidays?

By pausing, you create space to feel your emotions without letting them dictate your actions. You’ll also learn what you’re really craving—a quick energy boost, a moment of comfort, or maybe just a pause from the busy day.

• LISTEN OR READ: How Thoughts and Emotions Shape Your Eating Habits
• LISTEN OR READ: 3 Ways Your Emotions Affect Eating Habits

#2 Challenge the ‘All-or-Nothing’ Mindset

Often, holiday food comes with an “all-or-nothing” mentality, where you either allow yourself to enjoy freely or feel the need to completely restrict yourself. (Sound familiar? It definitely will if you’re a perfectionist or have perfectionist tendencies.)

But this mindset can lead to guilt and self-judgment. Instead, try focusing on balance and flexibility. Remember, you don’t have to label holiday treats as “bad” or “off-limits”—they’re just food. I often encourage my clients to just think about food as molecules on a plate.

Here’s a thought shift to try:

• Instead of “I shouldn’t have this,” try, “I can enjoy a treat without it impacting my health goals.”
• Instead of “I’ve already had one, I might as well keep going,” try, “I’ll take a moment to see if I’m actually hungry for, and want more.”

By gently shifting your thoughts, you’ll feel more in control and less pressured to make a quick decision you might regret.

• LISTEN OR READ: 3 Powerful Weight Loss Tips for Perfectionists
• READ NOW: 4 Key Mindset Shifts for Women in Healthcare to Achieve Lasting Weight Loss

#3 Mindful Moments: Savoring Each Bite

When you do choose to have a holiday treat, take a few moments to really savor it. Notice the texture, the sweetness, and how it makes you feel.

Mindful eating isn’t just about what you eat but how you eat it. My 1:1 coaching program, Eat with Intention really focuses on why and how you’re eating. Then the volume and what you’re eating fall naturally into place. Without relying on willpower.

Practicing mindfulness with each bite can increase your satisfaction and help you feel more fulfilled by smaller portions.

Try this:

• Take a deep breath before taking a bite.
• Notice the flavors and textures in each mouthful.
• Check in with yourself: Are you enjoying this? Is it giving you what were seeking? (Even if temporary.)

This simple practice helps you enjoy the treat more and avoid the temptation to grab another out of habit or stress.

• LISTEN OR READ: Mindful Munching: The Art of Intentional Eating
• LISTEN OR READ: Mindful Eating Even When You’re Busy

#4 Set Up a Personal Plan

Being in healthcare, you likely have a busy and irregular schedule, so a rigid plan may feel like added stress. Instead, create a flexible strategy for handling treats that fits your workday.

For example, you might:

• Decide ahead of time when you’ll indulge and what you’ll enjoy most.
• Choose a specific treat you’re excited about, rather than sampling every item in the break room. (For me, it would be homemade peanut butter cookies or toffee.)
• Plan to bring some healthy snacks to balance out the richer holiday foods.

Having a plan allows you to be intentional without feeling deprived or out of control. And remember, it’s okay if your plan changes—you’re learning what works best for you in real time.

• LISTEN OR READ: Easy Meal Planning for Busy Career Women

#5 Reframe Holiday Treats as a Shared Experience, Not a Stressor

Remember that holiday food in the office is also an opportunity to connect with others. Sharing a treat with a colleague, even if you’re enjoying it mindfully and intentionally, can create a moment of joy and bonding.

Instead of seeing the treats as a test of your self-control, try reframing them as part of a shared holiday experience.

If you find yourself thinking, “I shouldn’t be eating this,” try asking yourself, “What can I enjoy about this moment?” Often, the experience goes beyond the food itself—it’s about connection, celebration, and shared enjoyment with your team.

And I tell clients that when you start focusing on connecting with others, the food becomes something that just enhances the experience, rather than the main event.

• LISTEN OR READ: Enjoy Thanksgiving Without Food Guilt: 7 Powerful Strategies (Applicable to any holiday or event.)

#6 Be Kind to Yourself to Release the Guilt

If you end up eating more holiday treats than planned, give yourself grace. Being in healthcare is stressful enough without adding food guilt to the mix. The key is not to punish yourself but to treat yourself with the same compassion you would offer a patient or friend.

You could remind yourself:

• “One treat doesn’t define my health.”
• “I’m allowed to enjoy the holidays without judging myself.”
• “Each choice is a chance to learn more about what I need and want.”

When you approach holiday food with self-compassion, it becomes easier to return to your regular routine without feeling like you’ve “failed” or “fallen off the wagon.”

• RECEIVE WEEKLY MINDSET AND ACTION TIPS: Join Here – It’s Free!
• LISTEN OR READ: Self-Compassion and Your Eating Habits

Embrace the Holidays with Confidence

Going into this with a thought such as, “I’ve got this,” will create a feeling of confidence ahead of time. Even if there’s still a little doubt or worry, that’s okay and very normal.

Remember, you deserve to enjoy the holidays just as much as anyone else. By honoring your needs, staying mindful, and letting go of self-judgment, you’ll not only feel more at ease but also more empowered to make choices that align with your goals.

And if you’re curious about coaching….

As a coach, I work with women in healthcare to help them transform their eating habits (without giving up favorite foods) and naturally lose weight as a result.

You can start by booking a free consultation here. Think of it like a “diagnostic and treatment plan.” One that leaves you with a sense of clarity, relief, and encouragement (often excitement as well).

The sooner you start, the sooner you can enjoy lifelong results. Start feeling better today — book your free consultation with the button below.