In the midst of the holiday season’s festive cheer and celebration, many eagerly anticipate cherished traditions, delicious recipes and joyful gatherings with loved ones.
However, for those struggling with an eating disorder, this time of the year can bring a unique set of challenges.
This blog offers tips on how to navigate the holidays with an eating disorder. You can also explore reminders for empowerment as you continue on your road to recovery.
Let this be the year to prioritize well-being, foster resilience and discover moments of genuine joy amidst the festivities.
Potential Holiday Challenges
The holidays often encompass various triggers such as emotional stress, societal pressures or changes in routine.
It is a season that can cause an eating disorder relapse or regression back to disturbances in eating behaviors.
Here are some potential holiday challenges that could cause one to revert back to eating disorder behaviors:
- Increase in gatherings and events that are centered around food.
- Changes to a routine
- Social pressures
- Increase in unsolicited advice from friends and family members
- Feelings of guilt or regret after a meal
Eating Disorder Tips for the Holiday Season
1. Plan Ahead
The holidays often bring about added stress, anxiety and feelings of shame for those struggling with an eating disorder or disordered eating. It is in this season that planning ahead can help prevent an eating disorder relapse.
Creating a plan can be an invaluable strategy to help anticipate potential triggers and prevent reverting back to eating disorder behaviors.
This plan can be done in conjunction with your treatment team, family or friends.
2. Schedule Appointments
Change in routine is a common trigger for many individuals with eating disorders. Keeping scheduled appointments during the holiday season allows a level of normalcy and routine.
At these appointments, you can continue to have a safe space to discuss any feelings and emotions that may arise during the holidays.
Before the holiday season starts, have a conversation with your treatment team to schedule all appointments. Have a loved one help you plan ahead by letting your team know of any upcoming social gatherings, holiday parties or travel arrangements.
3. Stick to Meal Plan
It can be easier during the holiday season to revert back to disordered eating behaviors such as skipping breakfast because you have a larger meal for Thanksgiving in the evening or “reserving” calories for dessert after dinner.
However, your meal plan is designed to support your individual needs, provide nourishment and establish a healthier relationship with food and your body.
Continue with your normal eating structure that you have created with your treatment team. This is another reason why scheduling appointments during the holidays can be extremely beneficial. They can provide support, guidance and reinforcement for sticking to your plan.
4. Practice Self Care
Self-care is the concept of taking action or engaging in activities to improve your overall well-being.
Review these self-care activities to identify those that promote relaxation and emphasize things you enjoy. Self-care can also involve setting boundaries with loved ones, prioritizing rest and maintaining regular meal patterns.
It does not come easy to everyone, but prioritizing self-care allows you to find fulfillment in daily activities, understand self-compassion, and create resiliency to combat future stressors.
5. Identify a Support Person
A support person is someone who can offer understanding, empathy and assistance in maintaining a balanced approach to the holidays.
This individual may be a trusted friend, family member or professional such as a therapist or dietitian who is aware of your challenges and needs.
Their role should involve providing support, encouragement and helping you to set boundaries while managing stressors and triggers. It can be extremely helpful to have a code word with your support person so they know when you are struggling.
6. Seek Support
The holidays can be an emotionally and psychologically challenging time given the emphasis on food and social gatherings. Reaching out to a support network that may include healthcare professionals, therapists, dietitians, or trusted loved ones is essential.
Seeking support is not a reflection of failure or weakness but instead part of the complex nature of recovery.
7. Set Boundaries
As mentioned, setting boundaries is a form of self-care and is important for protecting your well-being and recovery.
Boundaries might involve communicating the conversations that you’re comfortable having or politely declining invitations to certain events that are triggering. These boundaries can also provide a plan on how to navigate mealtimes to ensure you feel safe and supportive.
8. Say Gentle Reminders
Gentle reminders help to maintain self-compassion and self-awareness when faced with potential triggers or challenges.
By gently reminding yourself of your recovery goals and the progress you have made, you can reinforce your commitment for recovery.
Specifically for holiday meals, reminding yourself that it is a unique day and eating will look different. Saying this reminder before sitting at the table can act as a source of strength to help you say positive.
9. Utilize Coping Skills
Coping skills such as mindfulness techniques, deep breathing exercises and journaling can help you stay grounded while managing negative thoughts and emotions.
Work with your treatment team to discuss personalized coping skills that you can turn to when needed during the holiday season.
All Eating Disorders Require a Personalized Approach
The information shared in this blog is meant for educational purposes and to help you gain a better understanding on how to deal with eating disorders around the holidays. It is critical to remember that every eating disorder is different and requires an individualized approach.
Anyone’s Journey specializes in eating disorders and disordered eating with the approach that short strides result in long term possibilities. Our clinicians are also experienced in helping individuals that desire lifestyle modification or are navigating chronic diseases.
It is never too early, nor too late, to seek guidance on how to help someone with an eating disorder. Contact us by calling 612-638-2778, emailing contact@anyonesjourney.com or completing our New Client Form below.