Struggle With Disordered Eating? Try These 6 Tips for Surviving the Holidays

Eating Disorders and the Holidays

For some, the excitement of the holiday season is here! However, several others might be
dreading the season. Typically, when the holidays arrive people might be thinking of gifts, love,
some exhaustion from having to be dragged to multiple events, and laughter. But individuals
who struggle with an eating disorders can experience panic, fear, and feeling generally
overwhelmed.

As a Dallas therapist who sees adolescents and adults struggling with anxiety and disordered eating, I know I have a unique perspective. Anyone who has not experienced an eating disorder (firsthand or with a friend or family member) might be wondering why food can bring someone such anxiety when “you can just eat.” That lack of understanding can make things even more insufferable for someone who is experiencing an eating disorder. Let’s be honest, getting through the holidays can be tough for everyone for multiple reasons – getting through the holidays with an eating disorder can be even more challenging. However, having or recovering from an eating disorder during the holidays does not have to be painful if you prepare accordingly.

Here are a few suggestions that I’d recommend.

1. Respect Your Normal

It is important to remember if you are travelling anywhere during the holidays that you can still have a routine in other places. If you have a process and a system that works for you, do not forego it just to please others. Consistency is key in recovery and keeping it can help your mind feel at ease. For instance, if you are currently taking a morning walk to start your day, continue to do that or if you have a classic afternoon snack that brings you joy, make sure to take it with you.

2. Plan Ahead & Be Flexible

In times when keeping your schedule is not possible, try to plan what you can do to keep your worries at bay. I’m talking about positive affirmations, calming strategies, breathing techniques, and snacks – these are the things that can keep you calm in any instance where it can seem like you are not in control of your situation. Plan what you can, and then accept that some things are out of your control. Recenter your focus to what you CAN do.

3. Remember Where You Are in Your Recovery

Whether you are just now getting help for your eating disorder or are years into recovery, you can still honor where you are to help push you toward your goals. If you have a dietitian, ask them to help you stay nourished according to your personal dietary needs and what to do when you encounter any feared foods. Don’t expect or push yourself to be further along in the process than you truly are. Again, the holidays are stressful enough that you do not have to put any unnecessary pressure on yourself to “be better,” recovery is a process.

4. Boundaries and the Power of “No”

Yes, the classic therapist answer. You are allowed to say no if it is the best option for you. No can be extremely empowering if you use it. I understand that it can seem challenging or ever frowned upon in some cases to say no to your family, however you know what is best for your life and respectfully saying no can make a difference since you’re looking out for you.

5. Saying Yes

This is not necessarily the opposite of saying no. There is also power in choosing to say yes in many ways when it comes to celebrating the holidays. Whether you say yes to seconds, extra desserts, or to your aunt who asks if you’re still in recovery, there is power when you decide to say yes. Giving yourself unconditional permission to eat what you want, when you want can decrease the obsessive thoughts surrounding food. I’d challenge you to find different opportunities to say yes over the holidays.

6. Power in a conversation

There is often someone who will engage in unhelpful conversations like “x knows best because of an article they read” or diet talk, so it is important to recall that you do not owe anyone an explanation and you are allowed to honor your experience or change the subject as often as you’d like. This could also be your opportunity to educate others on truths versus myths surrounding food, body, and self-talk. You do not have to be the person who corrects others, yet you can be the expert in challenging other’s ways of thinking or talking about these topics if you feel comfortable doing so and don’t think it would upset you.

7. Seek Support

If all else fails, create a list of trusted people you can reach out to if you are finding it difficult to survive the holidays. Ask them ahead of time if you can reach out when you need a pep talk or to vent.

Remember, you get to choose how you’d like your life to look. It is important to give yourself
compassion and leeway when it comes to the holidays because you deserve it. The people
surrounding you can be challenging but no matter how difficult it may be, you are capable of
doing extremely hard things and can be your own biggest supporter for change. Extend gratitude to yourself for trying to overcome challenging times to create a more sustainable life moving forward. And if you need a little help managing eating disorders during the holidays, while keeping New Year's resolutions, or anytime at all, reach out and connect. I see adolescents and adults at Lifeologie Counseling Dallas, Texas. Connect with me at (214) 357-4001 or find a therapist near you on our locations page!