Halloween to Holidays: Your Guide to Navigating (Office) Treats and Social Pressure with Autoimmune Conditions

Written By Dez Yanes

Episode Overview

Air Date: Monday, October 27
Episode Length: 15 minutes

The holidays are here, and so is the challenge of office food culture. For anyone managing an autoimmune condition, office candy bowls, holiday potlucks, and surprise pizza parties can trigger stress—and even inflammation.

In this episode, Desiree Werland, autoimmune coach and corporate health advocate, shares practical strategies for navigating workplace treats and social food pressure. Learn how to say no politely, plan ahead for holiday events, and protect your health without feeling guilty or isolated.

By the end of this episode, you’ll feel empowered to:

  • Set boundaries around food at work

  • Handle social pressure gracefully

  • Maintain relationships with colleagues

  • Protect your energy and prevent autoimmune flare-ups

Timestamps and Highlights

  • 0:00–1:30 – Opening: The challenge of office food culture during the holidays

  • 1:30–4:30 – Why food pressure affects people with autoimmune conditions differently

  • 4:30–7:30 – Three polite scripts to say no to treats

  • 7:30–10:30 – Planning ahead for holiday work events

  • 10:30–12:30 – Why this matters beyond just food

  • 12:30–13:30 – Action step: Create your holiday food strategy

  • 13:30–15:00 – Weekly challenge & teaser for next episode

Why This Episode Matters

Food at work isn’t just snacks, it’s culture, celebration, and bonding. But for people with autoimmune conditions, declining treats can feel awkward, lonely, or stressful. This episode explains:

  • Why food pressure affects people with autoimmune conditions differently

  • How invisible illness can make declining food feel socially risky

  • Why setting food boundaries is also boundary-setting practice for overall health

3 Polite Scripts to Say No to Office Treats

  1. The Redirect:
    "Thank you! I just ate, but that’s really thoughtful of you." – Then redirect the conversation to work or a neutral topic.

  2. The Boundary-Without-Details:
    "I appreciate the offer, but I’m sticking to foods that work best for my body right now."

  3. The Potluck Pivot:
    Bring your own dish that fits your diet. Say:
    "I brought this quinoa salad because I’ve been loving it lately, have you tried it?"

Pro Tip: Keep autoimmune-friendly snacks at your desk to avoid being caught off-guard.

Holiday Work Event Strategies

  • Eat Before You Go: Show up satisfied so the buffet isn’t tempting.

  • BYOF (Bring Your Own Food): Potluck or casual gatherings? Bring a safe dish you can enjoy.

  • The “Buffer Zone” Technique: Hold a drink, stand away from the food table, and keep your hands busy.

Setting boundaries around food at work is also practice for saying no to:

  • Projects that will burn you out

  • Unnecessary meetings

  • Energy-draining expectations

Action Steps for This Week

Decide your holiday food strategy now:

  1. Will you bring your own dish?

  2. Which polite decline script will you use?

  3. What backup snack will you keep handy?

Write it down or rehearse your approach for confidence.

Bonus: Share your plan with a supportive colleague.

Weekly Challenge: Practice one polite food decline this week: at work, home, or social events. Notice how it feels and how others react.

References & Resources

Medical Disclaimer:
 This podcast is for informational and educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider regarding your health needs and treatment options.

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Dez Yanes
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