Navigating Holidays with an Eating Disorder: Finding Balance and Support
Holidays have are often centered around food, and can be a challenging time for individuals with eating disorders. The abundance of food and social gatherings can trigger anxiety and stress. However, with the right strategies and support, it is possible to navigate Thanksgiving while prioritizing your mental and physical well-being. In this blog post, we will explore tips and techniques to help you get through Thanksgiving when you have an eating disorder:
Plan Ahead: Before the holiday arrives, it's essential to have a plan in place. Discuss your concerns and needs with a trusted friend or family member who can offer support during the holiday. Consider sharing your boundaries and triggers so that they can help create a more comfortable environment for you.
Focus on Non-Food Activities: Holidays not solely about food; they are a time to connect with loved ones, express gratitude, and engage in old and new traditions.. Shift your focus away from food by engaging in non-food-related activities, such as playing games, going for a walk, or participating in meaningful conversations. What non-food-related traditions does your gathering have, or what new tradition would you like to incorporate? This can help reduce anxiety surrounding the meal.
Practice Mindful Eating: If you decide to partake in the holiday meal, practice mindful eating. Pay attention to your body's hunger and fullness cues. Eat slowly, savor each bite, and try to appreciate the flavors and textures. Mindful eating can help you stay connected to your body and prevent overeating or restrictive behaviors.
Create a Supportive Plate: When filling your plate, choose foods that make you feel comfortable and satisfied. Remember that it's okay to say no to dishes that trigger anxiety or discomfort, but also see if you can challenge yourself to enjoy foods that you like, even if they are a bit scary.
Set Realistic Expectations: Perfection is not the goal (and what does perfection mean, anyway?). Understand that the holiday may not be a flawless experience, and that's okay. Give yourself permission to enjoy the day in your way, without comparing yourself to others.
Lean on Support: Lean on your support system during this time. Whether it's a therapist, support group, or trusted friend, having someone to talk to can be incredibly helpful. It might be helpful to have someone at your gathering who knows about your eating disorder and can support you during difficult times in the day, but if you don’t have such a person, relying on faraway friends or online supports can be a helpful substitute.
Self-Compassion: Practice self-compassion and self-kindness. Thanksgiving can bring up feelings of guilt and shame, but remember that you are not defined by your eating disorder. Treat yourself with the same kindness and understanding that you would offer to a loved one.
Have an Exit Strategy: If you start feeling overwhelmed during the festivities, have an exit strategy in place. Know when it's time to step away and take a break. This could involve going for a walk, practicing deep breathing, or simply finding a quiet space to regroup.
Seek Professional Help: If you're struggling to cope with your eating disorder during the holidays, or if the holiday triggers a relapse, consider seeking professional help. Therapists can provide guidance and support before and after the Thanksgiving holiday. Having a professional to turn to can be invaluable during this time.
The holiday season can be a challenging time for individuals with eating disorders, but it's possible to get through it with the right strategies and support. Remember that your mental and physical well-being should always be the top priority. By planning ahead, focusing on non-food activities, practicing mindfulness, and seeking support, you can navigate the holidays while staying true to your recovery journey. You are not alone, and there are resources available to help you through this holiday season.
