How to Survive the Holiday Season: Eating Disorder Recovery Edition

The holiday season is often associated with joy, celebration, and indulgence in delicious food. However, for individuals struggling with eating disorders, this time of year can be particularly challenging. The pressure to deviate from established routines and face triggering situations can intensify the struggle. In this blog, we will explore some practical strategies to help you maintain your well-being during the holiday season.

1. Stick to Your Normal Eating Routine:

Consistency is key when it comes to managing eating disorders during the holidays. Stick to your regular meal plan as much as possible, ensuring you maintain a balanced and nourishing diet. Deviating from your routine can lead to anxiety and guilt, so try to plan your meals and snacks in advance to maintain a sense of control.

2. Collaborate with Your Therapist and/or Dietitian:

Before the holiday season arrives, it's crucial to collaborate with your therapist and/or dietitian to create a plan tailored to your specific needs. Discuss any concerns or triggers you anticipate encountering during family gatherings or social events. Together, you can develop coping strategies and establish guidelines to help you navigate these situations successfully.

3. Communicate with Family and Friends:

Openly communicating with your loved ones about your struggles and needs can be immensely helpful. Let them know how they can support you during this time. Educate them about your eating disorder, explaining any potential triggers or behaviors they should be mindful of. By fostering understanding and empathy, you can create a supportive environment that encourages your recovery.

4. Be Realistic about Your Recovery Process:

It's important to be realistic about where you are in your recovery journey. Acknowledge that the holiday season may present challenges, but also recognize the progress you have made. Remember that recovery is a process, and setbacks are not failures. Be kind to yourself and focus on the positive steps you have taken so far.

5. Have an Exit Plan:

Having an exit plan can provide a sense of security and control during potentially overwhelming situations. If you find yourself feeling overwhelmed or triggered, identify a safe space where you can retreat to collect your thoughts and regain composure. This could be a designated room, a supportive friend, or even a planned activity that helps distract you from negative thoughts.

The holiday season can be a difficult time for individuals struggling with eating disorders, but with careful planning and self-care, it is possible to navigate these challenges successfully. Remember to stick to your normal eating routine, collaborate with your therapist and/or dietitian, communicate your needs to loved ones, be realistic about your recovery process, and have an exit plan in place. By prioritizing your well-being and seeking support, you can make the holiday season a time of healing and growth.