A Few Tips For Coping With An Eating Disorder During The Holidays
The holidays can be particularly challenging for individuals in eating disorder recovery. With food often at the center of celebrations, new environments, and potentially unsupportive people, it’s normal to feel overwhelmed. Our eating disorder therapists have put together some tips to help make the season a little more manageable.
Reframing the Holiday Experience
As humans, eating is essential for survival. While food during the holidays can feel overwhelming, it’s also an opportunity to enjoy meals in the company of loved ones, surrounded by laughter and connection. We know this perspective won’t eliminate anxiety or fear, but it might help create hope that this year’s holidays can feel different from past experiences.
1. Be Careful of Comparisons
Comparison, often called the "thief of joy," can be especially tricky during the holidays, which are meant to feel joyful. It’s common to compare body sizes, eating habits, clothing, or even life updates with others, such as a cousin you’ve always compared yourself to or a diet-focused aunt.
When you catch yourself comparing, try shifting your focus inward:
Reflect on where you were this time last year. Has progress been made?
Acknowledge your efforts and successes, no matter how small.
Use past challenges as motivation for growth this year.
Remember, comparing yourself to others doesn’t change your journey but can create feelings of shame or doubt that hinder recovery. Stay focused on your progress and what matters most: YOU!
2. Appoint a Support Person Before the Holidays
Support is crucial in recovery, and it’s especially important during the holidays. Feeling alone at the table, overwhelmed by eating disorder thoughts, can be isolating. To avoid this, identify someone to be your support person before the event.
Here’s how to prepare:
Choose Your Support: Pick someone attending the event or someone you can call who understands your struggles.
Communicate Needs: Let them know you might need check-ins, quiet moments, or help steering conversations away from diet culture.
Have a Backup Plan: If attending alone, arrange to text or call a trusted person when needed.
It’s okay to ask for help. Recovery is not a solo journey, and having support can reduce the risk of relapse and make you feel less isolated.
3. Create a Self-Care and Food Plan
Holidays are challenging enough—there’s no need to pile on extra stress. Plan ahead to prioritize nourishment and self-care:
Plan for Comfort: Check the menu ahead of time, talk to the host, or bring foods you know you’re comfortable with.
Prioritize Nutrition: Make sure you’re eating enough to stay nourished. Save fear food challenges for another time.
Incorporate Self-Care: Have a plan for before, during, and after the event:
Before: Relaxing activities, meditation, or journaling.
During: Take breaks, step outside, or talk with your support person.
After: Decompress with an activity that helps you feel calm and cared for.
If you’re unsure where to start, reach out to your support network or friends to share self-care ideas that work for them during the holidays.
Final Thoughts
The holidays may be difficult, but they don’t have to derail your recovery. By focusing on your progress, connecting with support, and planning for nourishment and self-care, you can take steps toward a more positive and manageable holiday season. And remember, it’s okay to put your recovery first— Prioritize your well-being, lean on your support system, and remember that it’s okay to put your health first. Each step you take is a testament to your resilience, and with time and patience, the holidays can become less about stress and more about connection, joy, and healing.
