5 Tips to Survive an Eating Disorder During the Holidays
The holiday season is a time for giving thanks, celebrating, and spending time with friends and loved ones. While holiday traditions are eagerly anticipated by many, for individuals with eating disorders, this time of year is filled with stressors and triggers that often diminish feelings of holiday cheer. With proper planning and preparation, you can not only survive the holiday season, but enjoy it!
by: Amanda Nussbaum
The holidays can be a challenging time for the 8-10 million Americans with eating disorders. While many seasonal traditions like shopping and decorating do not revolve around food, there are many events that do focus on food such as “Friendsgiving” parties, dinners, or cookie swaps. Coffee stores advertise their winter beverages. Supermarkets are filled with festive baking mixes, candy canes, and gingerbread houses. The days leading up to the holiday’s actual observance often revolve around food. The pressure of the holiday season can be incredibly triggering for those struggling with an eating disorder and may lead them to avoid eating, or engage in compensatory behaviors such as over-exercising, bingeing, or purging after a meal.
For individuals with eating disorders, the anxiety surrounding holiday traditions can make it difficult to enjoy this time of year. Preoccupation with food, exercise, and body image can make it hard to remember the true meaning of the holidays. However, there are ways to minimize pressure and stress during this festive time of year. Below are five tips to assist in managing the holidays with an eating disorder:
Plan Ahead: When getting ready for a holiday gathering, it could be helpful to identify potential triggers beforehand. Similarly, creating a coping plan with a list of triggers, people to reach out to, and healthy coping mechanisms can help someone feel more at ease at a holiday get-togethers. Some ways to prepare for an event before arriving is to have a support person who will be in attendance, have someone available to call, be aware of what will be served, and have an outfit planned ahead of time. If there is a seating arrangement, it may be helpful to request a seat where it will not be noticeable if the person struggling discreetly leaves.
Stick to a Routine: Follow the personalized meal plan created by an eating disorder treatment team and do not make adjustments to it without first talking with a dietitian. A routine allows people to eat mindfully, help prevent binge-eating episodes, and make the meal less overwhelming. Someone struggling should also practice self-compassion and forgive themselves if they are faced with challenges. They should also keep and attend all appointments with dieticians, therapists, and other members of their treatment team during the holidays.
Set Boundaries: Those struggling with an eating disorder should set boundaries surrounding diet talk. Some topics that may be triggering, such as food, appearance, portions, calories, and exercise. They can try to change the direction of the conversation or not sit near someone who continues to talk about uncomfortable subjects. It can be helpful to practice these conversations beforehand with a therapist.
Practice Self-Care: The holiday months can be stressful and exhausting. To release some of the anxiety around the holidays, it can be helpful to practice self-care regularly by reading, watching a movie, lighting a candle, or journaling. Self-care may also involve setting boundaries by saying no to plans or leaving a party early if necessary.
Think About the Meaning of the Holiday: There is more to the holiday season than food, so people can focus on what the holiday means to them. They might reflect, practice gratitude, give back, or visit loved ones. Guests at a gathering can then focus on the experience and being together rather than on food. There are enjoyable activities to do that do not involve food to make the holidays special and memorable.
People with eating disorders may spend a lot of time and energy anticipating the holidays. To help relieve some stress, families should avoid discussing food, plan activities that do not involve food, and be there for a struggling loved one. By keeping these five tips in mind, and being surrounded by supportive family and friends, those struggling with an eating disorder can avoid a lot of stress and not only survive the holiday season, but enjoy it.
If you’re looking for extra recovery support during the holidays, we are excited to now offer Winter Break Virtual Support for College and High School Students, with several flexible short-term intensive programming options. All of our programs are offered in a virtual format and will be open on a rolling admissions basis with individualized treatment plans tailored to one's schedule during the holiday season. Click the button below for more information!
This post was written by BALANCE Blog Intern, Amanda Nussbaum.
Amanda is a recent graduate of Ramapo College, where she majored in Business Administration with a concentration in Marketing. She enjoys being creative, writing, and editing videos, and is passionate about health, wellness, and lifestyle. Throughout college, Amanda volunteered with the Girls on the Run organization, which helps young girls develop a positive self-esteem. She also mentored a young girl through Ramapo College’s chapter of Big Brother, Big Sister. Amanda’s involvement in these organizations helped her realize that she wants to work for a company that has an impact on others, while still being creative with marketing. In the future, Amanda hopes to work in the marketing or communications department of an organization that focuses on teenagers and young adults, and their health and self-confidence. She enjoys contributing to the BALANCE blog!