Holiday Help: Navigating the Season with an Eating Disorder

:Ah, the holidays. The season of joy, family, and stressful food situations. Whether it's the endless buffet of holiday treats or the barrage of family comments about food and body image, the holidays can feel like a landmine of triggers for anyone in recovery from an eating disorder. And yet, you can get through it, even if it feels like the world is throwing mashed potatoes and cookies at you from every direction.

The truth is, you’re not alone in this struggle. You’re not the only one feeling overwhelmed by food-centered gatherings, and you absolutely don’t have to suffer in silence. The holidays don’t need to be an emotional rollercoaster, even though it’s easy to feel like you’re on one. So, let’s break it down, find some peace, and equip you with some tools to help you feel supported and, dare we say, maybe even enjoy the season a little bit more.

1. The Power of Planning Ahead: You know that feeling when you walk into a holiday gathering and everything seems to be revolving around food, and it’s suddenly all too much? Avoiding this feeling starts with planning ahead. I know, planning might sound a little “mom” or “too organized,” but hear me out—this is your tool for sanity. Take a little time before the event to think through what you’ll eat, when you’ll eat, and how you’ll handle tricky situations. Bring a snack that’s comfortable for you, or even pack a meal you feel good about. When you know what’s coming, it’s easier to stay grounded and make choices that align with your recovery.

Pro Tip: If you’re going to be surrounded by people who may not fully understand your needs, it can help to decide ahead of time how much information you’re comfortable sharing. You don’t owe anyone an explanation, but it’s okay to set boundaries.

2. Mindful Eating (No, Really!) I know what you're thinking. Mindful eating? Right now? During the holiday madness? It’s okay, I get it. But hear me out—mindful eating can actually be your superhero this season. When you take a moment to slow down and really taste your food, you may find yourself feeling more in control and less stressed. Try to focus on the sensation of eating rather than the emotional chaos swirling around you. This could be as simple as taking a deep breath before each bite, or focusing on the texture and flavors of the food you’re eating. You deserve to be present in the moment, not caught in a whirlwind of guilt or anxiety.

Pro Tip: If you're feeling overwhelmed, it’s perfectly okay to take a break from the food table. Excuse yourself, go for a walk, or just step outside to gather your thoughts. It’s important to honor your body’s cues.

3. Set Boundaries Like a Boss: Listen, setting boundaries isn’t just for the “tough” folks. It’s for everyone—especially for you. If you know a family member tends to make comments about your eating habits or body, you are allowed to set a boundary. This isn’t about being rude; it’s about protecting your peace. You can say things like, “I’m focusing on my recovery, and I’d rather not talk about food or my body right now.” Or, if someone pushes, gently redirect: “I appreciate your concern, but I’m good with my choices, thank you.” Setting boundaries can be tough, but remember--you’re not responsible for other people’s discomfort. They can manage their feelings; your job is to protect your own well-being.

Pro Tip: You might feel a little guilty setting boundaries, but remember, you can’t pour from an empty cup. You have to take care of yourself first.

4. Use Affirmations Like Your Favorite Holiday Sweater: Affirmations aren’t just for “self-help gurus.” They’re a great tool for anyone in recovery—especially during emotionally charged times like the holidays. Here are a few you can use to stay grounded:

• “I am doing the best I can, and that’s enough.”
• “My worth is not determined by the food I eat.”
• “I am allowed to enjoy this meal without guilt.”
• “I am strong, and I am capable of handling this situation.”

Write them down, repeat them to yourself, and don’t be afraid to say them out loud if you need to. The holidays might not be a cakewalk, but you can definitely walk through them with strength and grace.

Pro Tip: Carry your affirmations with you—whether on a piece of paper, on your phone, or in your mind. They’re your secret weapon!

5. Reach Out for Support: Let’s be real: the holidays can be isolating, especially when you feel like you’re the only one struggling with food-related anxiety. But you don’t have to navigate it alone. Lean on your support system—whether it’s friends, a therapist, or a support group. Having a quick check-in or a text from someone who gets it can help ground you when the stress builds up.

Pro Tip: If you’re feeling isolated, even a quick text or call with a friend or support group can make all the difference. Sometimes, just hearing “you’re doing great” is all you need to keep going.

Wrapping It UpI know the holidays can feel like a maze of food-related anxiety and emotional landmines, but you are capable of handling it. By preparing ahead of time, practicing mindfulness, setting boundaries, using affirmations, and reaching out for support, you can navigate the season with more peace, strength, and maybe even a bit of joy.

So go ahead, grab a hot chocolate (or your preferred cozy beverage), and give yourself credit for showing up this holiday season. Recovery is tough, but so are you. And hey, if you slip up, that’s okay too. Just get back on track and keep moving forward. You’ve got this!