Seeking treatment and recovery is difficult, and navigating this space during Thanksgiving can bring more challenges. Whether it’s difficult to see certain family members, be surrounded by various dishes, or feel comfortable eating in a social setting, Thanksgiving can be challenging in recovery.

By: Elizabeth Foot

For many, Thanksgiving is a wonderful time to express gratitude and thanks to family and friends. It is also a time when food comments can come out in full force, which can be triggering for anyone – regardless of their history of eating disorders or disordered eating.

For those seeking eating disorder treatment, Thanksgiving can be even more difficult. Juggling feelings of gratitude, love, socializing, comfort, anxiety, sadness, isolation, and more can be debilitating. Add in extended family members, which sometimes can lead to unsolicited comments across any number of topics, and it’s understandable that a holiday otherwise focused on joy and comfort can leave you feeling anything but.

Wherever you are in recovery, there are ways to set yourself up well to hold space to enjoy the day. Keep reading for five tips to help you or a loved one navigate Thanksgiving while in eating disorder recovery.

Stepping Away

Sometimes big feelings can come up fast. If you need a moment to sit in your feelings, step away from a conversation or the dinner table. You can excuse yourself to the bathroom, to get some fresh air, or even to a bedroom. Taking this time to yourself is an opportunity to reset and focus on a recovery-based intention for the rest of the meal.

Try Diaphragmatic Breathing

Diaphragmatic breathing is a centering exercise that helps lower stress, blood pressure, and heart rate. Often, when we are stressed or anxious, it’s because our body senses a threat. Centering yourself on this breathing exercise can help negate the racing heart, racing thoughts, and potential emotional spiral that can occur when triggered. Diaphragmatic breathing can help you calm your nervous system and return to the meal more peacefully than before.

Lean Into Your Support Network

Having friends or family members to support you through any challenging moment is helpful, especially when these friends and family members might already be included in the Thanksgiving celebration! Discuss with them what might be most helpful to you ahead of time so everyone is on the same page and has a plan.

Plan Ahead for the Meal

Depending on where you are in treatment, some foods might be more challenging than others. Knowing ahead of time what might be on the Thanksgiving table, or just planning to bring your own meal can reduce stress from the moment you sit down to dinner and realize your plate isn’t anything you feel comfortable with. Working with your support network and treatment team can help you recognize what challenges you might be ready for, and what might make most sense for you.

Practice Gratitude

Thanksgiving is a great time to reflect on the love we receive and give to others – and that includes yourself! Recognizing your strengths and how far you’ve come is important, and can act as a grounding force when you might run into challenging feelings.

You may notice that eating disorder triggers and urges seem to come up more frequently, especially with the holidays right around the corner. BALANCE’s new 12-Day Winter Break Eating Disorder Treatment Program can guide you toward lasting recovery. Reimagine the joy of the holidays with expert guidance, eliminate being overwhelmed with food and body distress, and reconnect with yourself before the new year. Learn more about our limited-time Winter Break 12-Day Intensive here.

Our admissions team would happily answer any questions about you or a loved one receiving eating disorder treatment. Book a free consultation call with our admissions team below, or read more about our philosophy here.

This post was written by BALANCE Blog Contributor, Elizabeth Foot (she/her).

Elizabeth is currently pursuing her Master's of Public Health in nutrition and dietetics from the University of Michigan, on track to become a registered dietician. Prior to returning to school, Elizabeth received her B.A. in Public Policy from Hamilton College in 2020.

Since graduating Hamilton, Elizabeth has worked for an infertility insurance company as a marketing associate, has volunteered with Multi-Service Eating Disorder Association (MEDA), and has advocated on Capitol Hill for expanding insurance coverage to registered dietitians as part of the Eating Disorders Coalition (EDC). Elizabeth is also a strong supporter of intuitive eating, HAES, and is excited to become a licensed practitioner working in the ED field. In her free time, Elizabeth can be found creating recipes, practicing yoga, or counting down the days until she can get a dog.

Reference

Cleveland Clinic (2022). Diaphragmatic Breathing. My.clevelandclinic.org. Accessed Oct, 18, 2023. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing.

5 Tips for Managing Thanksgiving While In Eating Disorder Recovery