Okay, so we know that eating disorders aren’t really about the food; but that doesn’t
mean food doesn’t play a role. Clearly it does. So what’s a common thought for
those in recovery during the holiday season? “My. Worst. Nightmare.” The
holidays are supposed to be the best time of year: you get to spend time with
family, maybe take a mental vacation, exchange gifts and thanks, and eat a
whole smorgasbord of food! That last part is really scary for most people
recovering though. Just the thought of knowing there will be a plethora of
foods in their presence can cause a lot of anxiety and maybe bring up the urge
to act on eating disorder behavior. The good things is that there are ways to
avoid that! So let’s take a look at what we can do to have a happy and healthy
holiday season:
1. Continue to eat regularly.
The urge to restrict on a day like
Thanksgiving and Christmas can be very strong. Our brains convince us that if
we’re going to eat “all that food” later on, we should starve ourselves leading
up to it. WRONG. You and I both know that restricting is going to make it that
much more likely you will binge. With binging comes guilt and regret, so let’s
try to avoid that.
2. Talk about your concerns.
Putting your worries out there can help you and those around you. Bring them up to your parents, your therapist, or your dietician. When others are in the know they can help you prepare in case your thoughts begin to overwhelm you.
3. Have an emergency contact at the ready
Whether it’s your therapist, a friend from
treatment, or just a close friend in general, it’s good to have someone you can
call when things get hairy. Just knowing you have someone to turn to can help
put your mind at ease regarding the whole situation.
4. Practice being in the moment.
Do your best to refrain from allowing your thoughts to take over. Focus on conversation, being with your loved ones. Maybe take it a step further and try to enjoy the taste of your food!
5. Don't Over-commit.
Additional stress can increase your
anxiety and anticipation surrounding the holidays. It’s always good to get involved,
help people out, and keep busy, but make sure you schedule some down time for
yourself so you don’t get overwhelmed.
6. Keep a list of distractions handy.
If you find yourself struggling excessively, it could benefit you to have a list of activities to refocus and replenish your mind. It could be things like: excusing yourself to take a bath, knit on the couch, pop in a movie, read a book, or go for a walk. There’s nothing wrong with taking a break if it means looking out for your well-being.
7. Forgive yourself.
If you fall of the wagon: restrict a
little, maybe you binge and purge, do your best to just move on. Don’t beat
yourself up over it; that will only exacerbate your emotions, urges, and
thoughts.
The holidays are all about reflecting, relaxing, and
focusing on what’s really important. Take some time to do that. Food is a big
part of the celebration but it’s not the only part. Soak up the time with your
friends and family, work on creating new, positive memories, and practice being
kind to yourself.
