3 Eating Disorder Recovery Tips for the Holidays
The holidays can be a particularly difficult time for anyone struggling with an eating disorder or disordered eating.
Know that if the holiday season is challenging for you, you’re not alone. Below are several strategies to consider.
Follow your normal eating patterns
Many holidays revolve around one big meal, and many people "save up" for that meal by skipping breakfast, lunch, or snacks leading up to the meal. Restricting intake to prepare for the big meal may lead to feeling out of control when it’s finally time to eat. This can lead to overeating at the meal or being so hungry that you aren't even able to enjoy the food. This often leads to guilt and feeling the need to restrict again to "make up" for what you ate. Sticking to a normal three meals and snacks routine, even on and around the holidays, will help you feel confident going into holiday dinner.
Find activities that are not food centered
So much of the holiday season is centered around food. Halloween candy, Thanksgiving dinner, Christmas cookies, etc. For those who struggle with eating disorders, this makes this time of year extremely stressful. Establishing holiday traditions that don't involve food can provide balance and relief during this season. Some ideas are looking at Christmas lights, discussing what you’re thankful for, watching holiday movies, or going ice skating.
Have a plan
Having so many days during the holiday season centered around food can increase anxiety for those in eating disorder recovery. Identify a safe person — someone who will be present with you or someone you can reach out to who can be a support to you during this time. This person could even be your therapist or dietician. If needed, take a moment to step outside to get some air, go for a walk, or go to the bathroom and put cold water on your face. You could also try these grounding tips. Asking the host what foods will be offered at parties in advance can also help in mentally preparing for holiday meals.
Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.
This blog post was written by Wells Ross, RD, LD.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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