Coping Through the Holidays: A Guide for Binge Eating Disorder
The holidays often revolve around festive gatherings that feature a variety of seasonal dishes and treats. This constant exposure to indulgent foods to celebrate the winter festivities can be incredibly triggering for those with Binge Eating Disorder. Along with the New Year’s discussions centered on diet culture, having Binge Eating Disorder can make this time of year far from joyful. There are many tips and tricks to keep those with an eating disorder afloat this holiday season!
By: Aliesha Bryan
Binge eating disorder (BED), the most commonly occurring eating disorder in the United States, is a serious but treatable eating disorder characterized by the consumption of large amounts of food in a short period of time, to the point of feeling physical discomfort and a variety of emotions, including shame, distress or guilt. The binge-eating episodes may occur alone or in isolation, and individuals struggling with this disorder may feel the desire to restrict food consumption to compensate after a binge.
Individuals struggling with binge eating disorder may struggle with overwhelming emotions, finding it challenging to interrupt, slow, or find their way out of the binge/restrict cycle. This can be particularly difficult during the holidays. The holidays, especially winter festivities, are traditionally associated with comforting and meaningful rituals, such as toasts and blessings held in the company of special people, in special places. Unsurprisingly, however, the winter holidays can be a stressful and triggering time of year for those suffering from BED. Holiday stressors can include complex family dynamics that reawaken old wounds, numerous social gatherings, transitions and travel, and copious amounts of food. While it may not be possible to avoid every holiday trigger, the following coping tools and techniques can help you navigate a stressful holiday season:
Notice which events or activities might be most emotionally stimulating or where you may find your boundaries most tested. Give yourself permission to avoid attending such gatherings or
Make a coping plan if you do plan to attend. Making a coping plan could entail describing to yourself the situations that are likely to prompt problematic behaviors and deciding how you want to respond in those situations. This includes planning what you might say or do and then rehearsing those words or actions.
Enlist the support of a safe support person. Maybe that person will be part of a coping plan that might include what you expect to do on a given day, what you need emotionally from that person, or how they can otherwise help support you. You might call your support person before, during, or after difficult social functions to process your feelings and maintain equilibrium. Where possible, maybe that person can also accompany you to potentially stressful events to help anchor you.
Utilize community support where possible! BALANCE, for example, has a number of outpatient groups providing recovery support, including the monthly Contemplating Recovery Free Support Group.
Simplify by easing up on the “I must do” mindset that often accompanies holiday traditions and that can leave you feeling anxious and unable to enjoy the actual activity or event at all. Choose the activities you participate in in such a way that you can achieve and maintain a balance of what you enjoy.
Practice self-care and self-compassion. What counts as self-care will differ from one person to the next, but taking time to engage in self-soothing practices can make a big difference. You might try mindful meditation, nature walks, or other joyful movements. Mindfulness practices will help you maintain your connection to yourself, others, and perhaps may leave you feeling better than when you started.
If you’re looking for extra recovery support during the holidays, BALANCE is offering 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 intern, Aliesha Bryan.
Aliesha is a second-year graduate student at Sarah Lawrence College pursuing her Master of Science in Dance/Movement Therapy. She completed her undergraduate education at Barnard College, majoring in French and Francophone Studies. She previously worked as a translator for a variety of organizations within the UN system, including UNESCO, United Nations Headquarters, and the Pan-American Health Organization. Aliesha is also a professional Flamenco dancer who has had the opportunity to perform live at venues and festivals here in the United States and internationally. As a Dance/Movement Therapist in training, Aliesha believes that the body is a repository of extraordinarily valuable information — often symbolic and potentially difficult to express in everyday language — but nonetheless vital to healing. She is passionate about eating disorder recovery and is excited to be a part of the BALANCE team.