Tis the Season: Navigating the Holidays in Eating Disorder Recovery

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.