Author: Emily Hagerman (Dietetic Intern)
The holiday season can be a time of joy and celebration, but for those struggling with eating
disorders, it can also bring added stress and anxiety. The emphasis on food, family gatherings,
and societal expectations can make it challenging. Here are some practical strategies to help
manage an eating disorder during the holidays.
Plan Ahead
Preparation is key. Before the festivities begin, take time to plan some meals and snacks.
Consider discussing your safe foods with family or friends to ensure there are options that make you feel comfortable. Having a plan can help reduce anxiety and provide a sense of control.
Set Boundaries
It’s important to establish boundaries regarding food and conversations. Don’t hesitate to
communicate your needs to family or friends you are spending the holidays with. For instance,
you might want to limit discussions about weight or dieting, or you could opt out of certain food-related activities that cause stress or anxiety.
Practice Mindfulness
Mindfulness can be a powerful tool for managing eating disorders. Focus on being present
during meals. Be mindful of the flavors, textures, and sensations of the food. This practice can
help you connect to your body’s hunger and fullness cues, making it easier to enjoy the
experience without guilt.
Engage in Non-Food Activities
Shift the focus away from food by engaging in activities that don’t revolve around eating.
Organizing games, crafts, or outdoor activities that encourage bonding and fun can help take
some pressure off the day. This can also help create positive memories that aren’t based on food.
Have Support Systems in Place
Whether its friends, family, or a therapist, having a support system can make a significant
difference. Even talking with your dietitian leading up to the holidays can be beneficial in having a plan in place. It’s helpful to have someone who understands your struggles and can provide encouragement and reassurance. Identify a trusted person you can talk to if you’re feeling overwhelmed.
Practice Self Compassion
The holidays can be a time of high expectations, which can lead to feelings of guilt or shame.
Remind yourself that it’s okay to feel this way and that recovery is not a linear path. Practice
self-compassion by treating yourself with kindness and understanding.
The holidays can be a challenging time but with planning, support, and self-compassion, it is
possible to navigate the holiday season with greater ease. Remember that it is okay to prioritize
your mental health and wellbeing. Consult with your dietitian to help with a plan around the
holiday season.
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