Navigating Social Situations with Dietary Restrictions
Social gatherings often revolve around food and drink, making them tricky to navigate when you have dietary restrictions. Whether you're managing gut health, following a specific diet, or simply making better choices, the key is to shift your mindset and approach these situations with confidence.
There’s More to Being Social Than Food & Alcohol
We’re conditioned to associate socialising with eating and drinking. But the reality is, the best connections happen through conversation, shared experiences, and genuine engagement—not what’s on your plate or in your glass.
Instead of worrying about what you’re not consuming, focus on what really matters: the people, the laughter, and the opportunity to connect. When you stop making food and alcohol the centre of the event, you’ll realise you haven’t missed out on anything.
Prepare in Advance (and Breathe Through It)
Social anxiety often stems from feeling unprepared. Before an event, take a moment to set your intentions:
Remind yourself why you’re choosing to stick to your dietary decisions.
Visualise the gathering going well—where you feel at ease and enjoy yourself.
Use breathwork to regulate your nervous system before and during the event. Try the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8) to keep calm and centred.
The more you prepare mentally, the more confident you’ll feel in the moment.
Anxiety Isn’t About Being Calm—It’s About Feeling Safe
If you feel anxious in social settings, ask yourself: What is making me feel unsafe here?
Is it the fear of judgment? The pressure to conform? The worry of standing out? Understanding the root of your discomfort allows you to address it directly. True confidence doesn’t come from forcing yourself to be calm—it comes from knowing you belong, regardless of what’s in your glass or on your plate.
How to Say No Without Drawing Attention
Peer pressure can be subtle, but it’s often enough to make you second-guess your choices. Instead of making a big deal about not drinking or eating something, use this simple, tried-and-tested response:
👉 "I’ll have one shortly."
This response is polite, non-confrontational, and doesn’t invite further questions. People won’t notice if you never get around to that drink or snack—social conversations move quickly, and most people are too wrapped up in their own experience to keep track.
Own Your Choices—And Enjoy Yourself
At the end of the day, your health and well-being come first. The people who truly matter will respect your choices, and those who don’t? Well, that’s their issue, not yours.
By shifting your perspective, preparing in advance, and standing firm in your decisions, you can fully enjoy social events without compromising your goals. Because real confidence isn’t about fitting in—it’s about showing up as you.