Navigating the holidays during eating disorder recovery can be challenging due to family dynamics, traditions centered around food, and heightened emotions. Here are some tips to support recovery:
Preparation
Set Boundaries: Plan ahead for what conversations or situations you might encounter. Practice saying, "I’d prefer not to talk about that," or redirect conversations if needed.
Communicate Your Needs: Let supportive family members or friends know how they can help you, such as avoiding diet talk or monitoring triggering situations.
Offer To Bring A Dish – If you are unsure of what may be offered at a party, offer to bring something you prefer & discuss options with your dietitian.
Set an Intention: Reflect on your recovery goals and what you want to focus on during the holidays, such as connection, joy, or mindfulness.
During Gatherings
Use a Support Person: Have a trusted person available—either in person or via text—whom you can reach out to for encouragement.
Focus on Holiday Activities: Engage in holiday traditions such as games, decorating, or spending time with loved ones.
Be Mindful of Your Triggers: If certain situations or comments make you uncomfortable, excuse yourself for a few minutes to breathe, ground yourself, or check in with your emotions.
Managing Food Anxiety
Plan with your treatment team: Work with your therapist or dietitian to create a holiday-specific recovery plan and keep affirmations or grounding techniques handy to manage stress.
Give Yourself Permission to Enjoy: Remind yourself that food is a part of the celebration, providing memories and connection.
After the Holidays
Reflect: Discuss with your treatment team what went well and what could improve next time without harsh self-criticism.
Revisit Your Recovery Tools: Lean into journaling, therapy, or other practices that support your healing process.
Reaffirm Your Goals: Remind yourself of your commitment to recovery and celebrate the progress you've made.
Affirmations for Holiday Recovery
“My body deserves nourishment and care, no matter the season.”
“My worth is not determined by my appearance or what I eat.”
“I honor my body for all it allows me to do.”
“It’s okay to enjoy holiday foods; they are a part of celebration and connection.”
“I listen to my body’s needs with compassion and trust.”
“Every meal is an opportunity to nurture myself.”
“I have the strength to honor my recovery, even in challenging situations.”
“I am more than my eating disorder.”
Coping Strategies for the Holidays
Grounding Techniques
Use the 5-4-3-2-1 Method: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
Carry a grounding object, like a smooth stone or piece of fabric, to hold and focus on during stressful moments.
Breathe Through Anxiety
Practice deep belly breathing: inhale for 4 counts, hold for 4 counts, exhale for 6 counts. Repeat until calm.
Try progressive muscle relaxation by tensing and releasing muscle groups starting at your toes and moving upward.
Redirect Conversations
If someone comments on your food choices or body, respond with neutral statements like, “Let’s talk about something more exciting—how’s work going?”
Use Coping Tools
Set aside a few minutes each day to journal, meditate, or engage in a calming activity like drawing or listening to music.
Pre-Plan Responses for Triggers
Prepare responses for common triggers, such as:
Comment about food: “I’m focusing on enjoying the moment today, thanks.”
Body comments: “I’d prefer to talk about something else.”
Lean on Your Support System
Check in with a trusted friend, therapist, or recovery group before and after gatherings.
Use apps like Recovery Record to log feelings or get quick support.
Managing holiday eating during eating disorder recovery involves preparation, self compassion, and prioritizing your well-being. Stay aligned with your recovery goals, listen to your body’s needs, and establish boundaries. Focus on celebrating joy and connection, and reach out for support when needed. Remember, enjoying the season while honoring your recovery is a meaningful step forward.
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