The holiday season can feel like a roller coaster for anyone. There is all the excitement and gifts and parties. However, the price you pay is often a mountain of stress.
If you are struggling with an eating disorder, that stress can double quickly. All of the meals and gatherings with family, friends, and co-workers can cause significant panic and distress.
It doesn’t help matters when well-intentioned folks give you a hard time or weigh in on your condition and choices. How do you indulge or refrain in ways that don’t derail the progress you’ve made toward recovery?
Fortunately, with some advance planning, you can navigate your way through the traps. You can feel safe, join in the fun, and create new and positive memories.
5 Ways to Survive the Holidays With an Eating Disorder
1. Have a Plan in Place Ahead of Time
- If you’re attending a dinner or party, find out in advance what’s on the menu.
- Stick to your health-related appointments during the holiday season, e.g. therapist, recovery coach, dietician, etc.
- Work out a support plan with those health practitioners in case you need to reach out.
- Prepare the coping statements you plan to use, for example: “Fear doesn’t control my actions” or “It’s okay to be in recovery” or “I can more flexible with food and still feel safe.”
- Stick to a regular eating schedule even when everyone else seems out of control.
- Recognize where you are in your recovery journey and don’t overreach.
2. Get Comfortable With Saying “No”
Practice saying no. Set boundaries. Do not allow careless comments to shake your commitment to recovery. If necessary, you can leave a social event if you are not getting the support and respect you need.
3. Practice mindfulness
- If things get too challenging, remember to use your five senses.
- Focus on the here and now.
- Try to pay attention to how your body is feeling, honoring your hunger and fullness cues.
- Savor the moment and each bite.
- The more you can be present, the less likely the eating disorder voice is going to take you down a rabbit hole.
4. Focus on Your Strengths and on Positive Aspects of Holiday Gatherings
- When people make jokes about holiday overeating and weight gain, gently shift the discussion to other holiday-related topics. Prepare ahead of time to talk about your favorite holiday memories.
- Engage in conversations that feel good but also, give yourself permission to go off on your own to regroup.
- Give yourself permission to change the subject. If someone asks personal or inappropriate questions, you are not obligated to engage.
- Remind yourself, as often as you need, that food is not your enemy. It sustains you and, in social settings, it helps bond people into a community.
5. If It’s Your Loved One With an Eating Disorder, Prepare to Support Them
- Check in and ask if you can help in any way.
- Ask in advance how they want you to support them.
- Unless they request it, do not make eating and food the topics of conversation. Talk about memories, gifts, etc.
- Always make certain there is food available that they’d feel comfortable eating.
- If games, singing, gift-giving, and so on are happening, join in with your loved one.
- Never stare.
- If you notice them struggling, find a reason to invite them away from the crowd so they can regain their balance.
How to Find Balance
Everyday life is tricky enough with an eating disorder. The holidays only amplify that reality. Even so, you can find support. You can acknowledge your limitations without letting them control you. It helps immensely to lean on a counselor in these times. As a Certified Eating Disorder Specialist, I can help you take productive steps soon to feel better about food, your body, and yourself. If you have questions, you can contact me through this website or if you are ready to start your healing journey you can book an appointment.
