disordered eating & the holidays

If you struggle with disordered eating, the holidays can be tricky. Food is often a central part of holiday gatherings and the expectations associated with holiday meals can often cause an uptick in feelings of anxiety, overwhelm, and loneliness.

The National Eating Disorders Association (NEDA) has several ideas for how to create a plan and cope in healthy ways during the holidays.

Prior to a holiday gathering:

• Take note of the ways your eating disorder thoughts have been triggered by family members or friends in the past. Prepare by planning responses to these comments, writing them down to have at hand when needed.

• Decide ahead of time when to arrive, when to leave, and decide when you may need a break.

• Determine what you are going to eat before arriving, so you are prepared if your eating disorder voice tries to derail you.

• Plan ahead how you want to fill the time immediately after the meal when you are the most vulnerable.

During a holiday gathering:

• Sit with those who support you and help you feel comfortable.

• Limit your time at the dining table. When you are satisfied, it is ok to leave the table.

• Practice engaging with others in meaningful ways – conversation about topics of interest and activities you enjoy.

Healing disordered eating is a process. You will have moments of success and moments of struggle. One holiday meal experience cannot heal you and one holiday meal experience cannot wreck you. Be gentle with yourself. If you have a setback, get curious about what happened and discuss it with a trusted support person. Spiraling in regret and shame is not the answer. There is always another opportunity, another meal, another holiday to try again.