There always seems to be a lot of excitement in the air when late November hits. Most people are thrilled at the idea of taking a break from the daily grind and getting to spend time with loved ones. And of course, people start talking about all the delicious food they are going to eat at the various holiday parties they attend. Maybe some of them are even going on a pre-holiday “diet” so that they can “eat whatever they want” when the holiday finally rolls around.
For those struggling with or recovering from an eating disorder, this time of year can be extremely stressful. So many anxious thoughts and questions may start to flood their mind and completely take over…
What if I gain weight?
How am I going to avoid eating in front of my family?
I’m absolutely terrified of overeating…
I haven’t seen these people in so long. They’re going to think I’m fat now!
What if someone says something to me about my eating habits or body?
I’m just already so triggered even thinking about this…I don’t even want to go…please let this be over.
If some of these thoughts sound like you, YOU ARE NOT ALONE. In fact, roughly 28.8 million Americans will experience an eating disorder at some point in their lifetime (ANAD, 2021).
Here are some eating disorder tips that might be helpful around the holiday season:
Start the day with self-care
It isn’t uncommon to wake up on the morning of a holiday and immediately jump into festivities and cooking the “main meal” (more about that later…). If you can convince yourself to get out of bed even 30 minutes earlier, it can make a huge difference in how your day plays out. Maybe self-care for you means taking a bubble bath and listening to music, maybe it’s taking a morning walk in nature or journaling about how you are feeling. Whatever it may be, just because it is a holiday doesn’t mean we need to neglect parts of our daily self-care.
Continue with your usual eating schedule
You may look around and feel as though everyone else is saving their appetite for the “main meal”. While not ideal, this might be okay for people who have a predominantly healthy relationship with food. For people with eating disorders, this mindset can be the beginning of a downward spiral. Our bodies crave and thrive on routine. It may be tempting to skip breakfast to make the holiday meal more manageable; however, this can make you more vulnerable to binge eating, bloating, guilt, and shame. Follow through with your regular eating schedule and try not to pay attention to what others may do.
Wear clothing that makes you feel comfortable
It is a great disservice to yourself if you wear uncomfortable clothing to feel as though you’re fitting the norm. If most of your family wears jeans on Thanksgiving and you find jeans to trigger unhealthy behaviors and thoughts, then don’t wear them! It is likely easier to tell a confrontational family member that you just prefer leggings instead of fighting eating disorder thoughts and urges all day.
Have a support system in place
It can be scary to ask for help or be vulnerable, and it can also be very beneficial. Life is full of surprises and it’s difficult to know how you will react to situations. It can be extremely helpful to identify a person who would be a positive support if you are struggling at any point during the gathering. It’s so important to do this beforehand so you know exactly who to call or text when you are starting to feel dysregulated.
Be kind and patient with yourself
Eating disorders are incredibly complicated and overwhelming. When you start doubting yourself, take a step back and remember that you are doing the best you can. Holidays can feel so big and important that we want everything to be perfect. If you start to feel this way, remind yourself that it truly is just another day, and you can make the next right decision for yourself.
Holidays and eating disorders can be difficult, but they don’t always have to be. When judgement starts to creep in, remind yourself that you’re doing the best you can. Showing up for yourself is an amazing gift.
ANAD. (2021, November 3). Eating Disorder Statistics: General & Diversity Stats: ANAD. National Association of Anorexia
Nervosa and Associated Disorders. Retrieved November 20, 2021, from https://anad.org/eating-disorders-statistics/
