Eating Disorders and the Holidays

Eating Disorders
Written By Sara Hofmeier

For many individuals, the holiday season is a time for celebration, fun, relaxation, and quality time with people that mean the most to them. For those who are struggling with an eating disorder, however, the holidays can be a bit more complicated. With many holiday gatherings, events, and even conversations centering around food, individuals who are navigating eating disorder recovery can face unique challenges.

Fortunately, there are many things that individuals and their families, loved ones, or supports can do to help make these difficult situations a bit more manageable!

Cope Ahead

If you are aware that your holiday season is going to bring predicted challenges, work with your therapist, partner, or other supports in your life to make a plan for how you might respond when these known challenges come up.  This might look like practicing how to respond to tough questions or unhelpful comments, or making sure someone you trust is aware of what parts of the season you are most worried about and what they can do to help. It can also be helpful to remind yourself of the skills and strategies that you know are most helpful to you in challenging situations.

Set Boundaries

Related to coping ahead, it is also okay to recognize that you may need to set limits in order to maintain your recovery through the holidays. Are there parts of your “usual” holiday routine that you need to modify in order to best take care of yourself and protect your recovery?  It’s okay to let others know when something is making you uncomfortable, and the holidays can be an important time to remind others that comments about your eating or weight are unhelpful.

Ask for Help

No matter where you are in your recovery, it’s always okay to let others know that you might need a little extra support this time of year!  If you notice changes that might indicate you are struggling, reach out to a trusted support or a member of your team for some extra help.  For some individuals, identifying a “support person” in advance who will be at holiday gatherings with you can be helpful, and you can discuss in advance what ways they can best support your recovery goals and what you need from them.

Maintain Your Routine

While many things feel a bit different during the holidays, with work and school schedules often changing and many individuals traveling or spending time in places that aren’t their “norm”, it is important to stay consistent with the parts of your routine that support your recovery. We know that eating disorders can thrive when things start to get a little chaotic!  During the holidays, stick to your regular meal plan and schedule, continue to get adequate sleep each night, continue to meet regularly with your team and other supports, and be sure to balance all of the activities of the season with time for self care and rest.

Practice Kindness

As in all parts of recovery, the holidays are no exception – perfection is never the goal!  If you notice that you are beginning to struggle, don’t beat yourself up.  Take moment to remind yourself of all the hard work you are doing, and the skills that you know help you most. Recovery is not a linear path, and setbacks can be part of it. You are always able to reset, and can lean on your resources and supports to help.  

Wherever your holidays and your recovery journey take you, remember to take it one day at a time. The work you are doing is brave and courageous!

If you or a loved one is struggling with an eating disorder, reach out today for support. We are available to provide evaluations and treatment recommendations if you aren’t sure where to begin!

For more resources to support you or a loved one through through the holidays, check out:

Sara Hofmeier