Navigating Eating Disorder Recovery During the Holidays

The holiday season, filled with celebrations, family gatherings, and food-centered events, can be particularly challenging for those in eating disorder recovery. However, with preparation, support, and self-compassion, you can maintain your recovery and enjoy the holidays. Here’s how:

Plan Ahead

• Meal Planning: Work with your treatment team to create a meal plan that accommodates holiday events while ensuring balanced nutrition. Planning ahead can reduce anxiety around meals and provide a sense of structure.

• Identify Triggers: Recognize potential triggers and develop strategies to navigate them. Whether it’s certain foods, family dynamics, or holiday traditions, being prepared can help you stay grounded.

Maintain Your Support System

• Therapy Sessions: Keep regular therapy or counseling appointments during the holiday season. Your therapist can help you prepare for challenges and provide ongoing support.

• Lean on Trusted Friends or Family: Identify supportive people who can provide encouragement and help you stay focused on recovery during gatherings.

Set Boundaries

• Communicate Needs: Let family and friends know about your recovery journey and any topics to avoid, such as discussing weight or dieting.

• Say No When Needed: It’s okay to decline invitations or leave overwhelming situations. Protecting your mental health should be your priority.

Practice Mindfulness

• Mindful Eating: Focus on the present moment during meals. Notice the flavors, textures, and smells of your food. Mindful eating can help you connect with your hunger and fullness cues. (Lighthouse Recovery Institute)

• Stress Management: Incorporate mindfulness practices, such as deep breathing, meditation, or yoga, to manage holiday stress effectively. (Within Health)

Prepare Responses to Unwanted Comments

• Rehearse Responses: Anticipate potential comments about your eating habits or appearance, and practice calm, assertive replies.

• Redirect Conversations: Gently steer discussions to neutral topics if they become uncomfortable or triggering.

Focus on Self-Care

• Schedule Rest: Balance holiday activities with downtime to recharge physically and emotionally.

• Engage in Activities You Enjoy: Whether it’s reading, taking a walk, or enjoying a hobby, prioritize moments of joy and self-care.

Limit Exposure to Diet Culture

• Avoid Triggering Content: Steer clear of social media accounts or conversations promoting diet culture or unrealistic body ideals. (Eating Disorder Hope)

• Surround Yourself with Positivity: Follow accounts and engage with content that supports recovery and body positivity.

Celebrate Your Progress

• Reflect on Growth: Take time to acknowledge your achievements in recovery, no matter how small. Progress is worth celebrating.

• Set Intentions for the Season: Define personal goals that align with your recovery journey, such as focusing on connections rather than food.

Navigating the holidays during eating disorder recovery can feel overwhelming, but with preparation and support, it’s possible to maintain your progress and enjoy this time of year. If you need additional support or guidance, don’t hesitate to contact me. Together, we can develop strategies to help you navigate the season with confidence and self-compassion.