Author: Emily Hagerman (Dietetic Intern)
The holiday season can be a time of joy and celebration, but for those struggling with eating disorders, it can also bring added stress and anxiety. The emphasis on food, family gatherings, and societal expectations can make it challenging. Here are some practical strategies to help manage an eating disorder during the holidays.
Strategies to Manage an Eating Disorder During the Holidays – Outpatient Treatment for Anorexia, Bulimia, and BED in Illinois and Missouri
Plan Ahead
Preparation is key. Before the festivities begin, take time to plan some meals and snacks.
Consider discussing your safe foods with family or friends to ensure there are options that make you feel comfortable. Having a plan can help reduce anxiety and provide a sense of control.
Set Boundaries
It’s important to establish boundaries regarding food and conversations. Don’t hesitate to
communicate your needs to family or friends you are spending the holidays with. For instance, you might want to limit discussions about weight or dieting, or you could opt out of certain food-related activities that cause stress or anxiety.
Practice Mindfulness
Mindfulness can be a powerful tool for managing eating disorders. Focus on being present during meals. Be mindful of the flavors, textures, and sensations of the food. This practice can help you connect to your body’s hunger and fullness cues, making it easier to enjoy the experience without guilt.
Engage in Non-Food Activities
Shift the focus away from food by engaging in activities that don’t revolve around eating. Organizing games, crafts, or outdoor activities that encourage bonding and fun can help take some pressure off the day. This can also help create positive memories that aren’t based on food.
Have Support Systems in Place
Whether it’s friends, family, virtual support groups, a recovery coach, or a therapist, having a support system can make a significant difference. Even talking with your outpatient ED dietitian leading up to the holidays can be beneficial in having a plan in place. It’s helpful to have someone who understands your struggles and can provide encouragement and reassurance. Identify a trusted person you can talk to if you’re feeling overwhelmed.
Practice Self Compassion
The holidays can be a time of high expectations, which can lead to feelings of guilt or shame. Remind yourself that it’s okay to feel this way and that recovery is not a linear path. Practice self-compassion by treating yourself with kindness and understanding. The holidays can be a challenging time, but with planning, support, and self-compassion, it is possible to navigate the holiday season with greater ease. Remember that it is okay to prioritize your mental health and well-being. Consult with your dietitian to help with a plan around the holiday season.
The holidays can be challenging when managing an eating disorder, but support can make a difference. Our dietitians provide compassionate, outpatient nutrition care to help you protect your recovery during this season and beyond.
Outpatient eating disorder nutrition counseling with online and in-person appointments at Branz Nutrition Counseling.
