Coping With Binge Eating Disorder During the Holidays
For individuals with eating disorders, the holiday season is riddled with a variety of triggers. From complex family dynamics to eating in unfamiliar environments, there are countless stressors that can trigger a binge-eating episode — food being the most prominent. Food is often the focal point of many holiday festivities and bingeing is not only allowed, but encouraged during this time of year. With proper planning and support, you can successfully navigate the holiday season with binge eating disorder.
by: Amanda Nussbaum
Many people consider the holiday season to be the best time of the year. They look forward to seeing relatives, taking time off from school or work, hanging decorations, enjoying festive music and movies, and opening presents. However, a major part of the holiday season revolves around food. Pumpkin spice this, and peppermint swirl that — everywhere we look, we are barraged by a sea of festive food advertisements. Aisles in supermarkets are filled with leftover Halloween candy, Thanksgiving side dishes, chocolates, candy canes, and other desserts and treats. For some, the holidays may stir up difficult emotions. Thus, the holiday season can be an overwhelming and triggering time of year for many who struggle with binge eating disorder (BED).
Binge eating disorder is the most common eating disorder in the United States and affects 3.5% of women, 2% of men, and 1.6% of adolescents. People who struggle with BED feel a lack of control around food, which results in the consumption of large amounts of food in a short period of time and often leads to considerable discomfort. These behaviors may cause someone to feel guilty or shameful, however, unlike those with Anorexia or Bulimia Nervosa, individuals with BED do not exercise, refrain from eating, or throw up as a means of compensating for the binge-eating behavior.
Although it is common, and often anticipated, to eat more than usual during the holidays, it is important to recognize the signs of BED, which include eating an abnormally large amount of food in one sitting, hiding food, eating when not hungry, having poor self-esteem, and feeling remorseful after engaging in a binge. Many people who have bingeing episodes prefer to eat alone due to embarrassment. They may also become anxious while eating with others, which is typically a common occurrence during the holiday season.
Because the holidays can be a stressful time of year, it is important for people with BED to identify potential triggers and enlist the help of a trusted support system. Below are some tips to help those with binge eating disorder have a positive, enjoyable holiday experience:
Plan Ahead: Anticipating what an event will bring and preparing for potentially triggering situations can help make a function less stressful. Setting boundaries can help prevent pre-engagement anxiety — even having an outfit planned out beforehand and sitting with a loved one during meals can be incredibly stress-reducing. Those with binge eating disorder should be mindful of their food choices and consider what specifically they are looking forward to eating to avoid feeling out of control around all of the food options.
Identify a Support Person: It can also be helpful to know in advance who to turn to for help and support. Social functions can be overwhelming and it can be reassuring to have a trusted, compassionate family member or friend at parties and gatherings. In the event that a support person cannot attend a particular function, it can be just as beneficial to have additional help on standby to text or call for support.
Keep a Routine: Strong emotions, together with lush holiday feasts and festive treats, may trigger eating disorder urges. Individuals with BED should engage in mindful eating and stick to the meal plan provided by their treatment team or dietitian. Nutritionist Gina Keatley states that regular eating and balanced meals help prevent binges and assist with maintaining blood sugar levels, which can help reduce anxiety.
Don’t Deprive Yourself: Many of the foods served around the holidays are seasonal and aren’t always available throughout the year. Treating these seasonal foods just like any other food that one would encounter daily basis can help to reduce the likelihood of a binge. People should listen to their bodies and honor their cravings, especially surrounding holiday dishes and desserts. In fact, self-imposed food deprivation and restriction nearly always leads to binge-eating behaviors. In the event that one does engage in eating disorder behaviors, people should be gentle with themselves, practice self-compassion, and forgive themselves.
Schedule Daily Self-Care: The holidays are a hectic time when many tend to devote their time, energy, and money to helping others and may not make time for themselves. Some self-care ideas include listening to music, reading, watching a movie, lighting a candle, doing a craft, journaling, or even buying themselves a gift to enjoy. It is alright to leave an event early or skip it altogether if the event becomes too anxiety-inducing or overwhelming.
The Holidays Are Not Only About Food: There is more to celebrate than just food. Aside from eating, families can watch the Thanksgiving Day Parade, go ice skating, exchange presents, see Christmas lights, or catch up with family members who are not together often. Some people may even prefer relaxing at home alone. Regardless, there are ways to celebrate the holidays that do not involve food.
Holiday gatherings can be stressful for individuals with binge eating disorder. Take the holiday season one celebration at a time! Family members should be mindful of and avoid making insensitive remarks to those with food insecurities. An uncomfortable conversation may cause people with BED to feel isolated. However, with proper preparation, boundary-setting, and a bit of self-compassion, individuals with binge eating disorder can have an enjoyable holiday experience.
At BALANCE eating disorder treatment center™, our compassionate team of eating disorder professionals specializes in treating the spectrum of eating disorders, including Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder, compulsive overeating, and other distorted eating behaviors and body image issues. We offer clients four distinct levels of care to meet their specific treatment needs, including a day program, weeknight program, outpatient groups, and individual nutrition services. Click the button below to learn more about our programs and services.
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!