While the holidays are a time of joyful celebration and merriment for many, those in recovery from an eating disorder face unique challenges and obstacles during this festive season. This time of year is a minefield of triggering situations ranging from constant exposure to fear foods to undesirable social interactions. Maintaining recovery during the holidays takes an incredible amount of courage and perseverance, but it is possible.

By: Sadie Grant

The holiday season can be a source of connection, joy, and gratitude. For many people, it can also be a source of tremendous stress. From uncomfortable family interactions to planning events and meals, the holidays can sometimes feel more like a burden than a much-needed break.

For someone with an eating disorder, the traditions that are associated with the holiday season can be especially difficult. First of all, many holidays involve and even revolve around food. First, there is Halloween candy, followed by Thanksgiving feasts. The holiday meals continue through December, and, finally, conclude with New Year’s Eve. Furthermore, reuniting with family members can compound the stress of food-focused traditions. Feeling watched and judged while facing unfamiliar and fearful foods can be incredibly anxiety-inducing and emotionally laborious.

Oftentimes, individuals with eating disorders isolate themselves during the holidays so that they can maintain unhealthy eating patterns and avoid feeling judged by family members and friends. However, with preparation and coping strategies, it is still possible to maintain recovery and even enjoy holiday traditions.

Today we are going to share tips to manage eating disorder recovery during the holiday season. Note that these tips are not exhaustive, do not speak to the specifics of every type of eating disorder nor every family situation, and should not replace therapy or the guidance from one’s treatment team.

1. Remember what the holidays are really about.

Though they are often accompanied by large meals and special foods, the holidays are about spending time with loved ones and creating joyful memories together. Reflect on the meaningful relationships in your life, whether they be with friends, family, pets, higher powers, or the natural world. Maybe even write a letter or journal about gratitude. Allow yourself to relax and enjoy the spirit of the holidays.

2. Discuss your holiday plans and concerns with your treatment team or your therapist.

Tell your team about any fears or anticipations you may be having regarding the holidays. Together, you can develop coping strategies and plans to address these potentially stressful situations and avoid destructive behaviors and thoughts.

3. Follow your recovery program, and remember that recovery is non-linear (especially during stressful times like the holidays).

Even though the holidays can often be chaotic, do your best to follow your recovery plan, especially with regard to meals. Maybe that looks like planning your day around a holiday event so you can still practice prescribed recovery actions, such as mindfulness or reflection techniques. Or maybe that looks like being firm with your meal plan even if others around you are practicing different eating patterns. Remember that recovery is non-linear, and that blips are to be expected, especially during the holiday season. Be kind to yourself and remind yourself that tomorrow is a new day.

4. Reach out to a friend who can support you during difficult times.

Having a friend who you can talk to should tough circumstances arise can be extremely helpful. Ask your buddy if you can reach out to them during difficult or triggering meals, or when you are experiencing eating disorder thoughts or urges. Knowing that someone is there to support you can prevent you from feeling isolated.

5. Communicate with friends and family about your anticipations.

Consider having a conversation with your family or friends about concerns you are having regarding the holidays. Many people do not understand the complexity of eating disorders and may be able to better support you with concrete, specific information.

6. Give yourself time for relaxation and self-care.

Do not overbook yourself. Be conscientious when planning holiday obligations to ensure that you can set boundaries and maintain balance. Remember that carving out time for rejuvenation, reflection and relaxation is an essential part of planning for the holiday season. This may even mean skipping a few holiday events.

7. Practice balance and self-compassion around food.

Try to allow yourself to enjoy holiday food without getting stuck in negative thought patterns or eating disorder behaviors. Do your best to have consistent snacks and meals, even if you are planning to eat a larger holiday meal later in the day. Allow yourself to enjoy your favorite foods, and remember that it is okay to eat more than planned or to feel overly-full. These experiences are temporary.

8. Consider practicing mindfulness to cope with triggers.

One of the best ways to manage eating disorder triggers is through mindfulness. Mindfulness helps us to let go of intrusive thoughts and ground ourselves in the present moment. In her article, Maintaining Eating Disorder Recovery During the Holidays, Rachel Porter, PsyD shares some powerful mindfulness strategies to combat stress during the holidays for those in eating disorder recovery. First, think of your brain as a nonstick pan. The eating disorder brain often produces many negative thoughts, especially during the holiday season, such as Do not eat that, or I am worthless. Imagining that the mind is a nonstick pan helps you to let go of thoughts and redirect your attention. Another mindfulness tip Dr. Porter shares is to indulge your senses. This is one of the easiest ways to practice mindfulness, especially during the holidays. Take in the smell of spices, or watch the changing trees. Focusing on taste can also be a powerful way to bring awareness to the experience of eating and fullness.

Remember, the holidays are an opportunity to feel connection, peace, and joy. Our bodies allow us to love, play, dance, sing, and feel. This holiday season, let’s give ourselves the gift of appreciating our bodies for the wonderful things they do.

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 link above or book a free consultation call with our admissions team below for more information!

This post was written by BALANCE Blog Intern, Sadie Grant.

Sadie is a recent graduate of Oberlin College with a B.A. in psychology. After recovering from disordered eating, Sadie became passionate about eating disorder awareness, body neutrality, and destabilizing beauty standards that are established by social and cultural norms. While earning her Bachelor’s degree, Sadie conducted quantitative research, worked with populations experiencing barriers to essential services, and studied Spanish. Sadie hopes to use her developing research and interpersonal skills to work in the field of eating disorders and address the way in which expectations around eating and beauty vary across different populations.

Resources

Porter, R. (2015, January 23). Maintaining Eating Disorder Recovery During the Holidays. Retrieved November 30, 2020, from https://www.eatingdisorderhope.com/information/eating-disorder/maintaining-eating-disorder-recovery-during-the-holidays

Roche, A. (2014, November 04). Eating Disorders and Developing Healthy Holiday Traditions. Retrieved November 30, 2020, from https://www.eatingdisorderhope.com/information/eating-disorder/eating-disorders-and-developing-healthy-holiday-traditions

How to Maintain Eating Disorder Recovery During the Holiday Season