Coping with the Festive Season When You Have an Eating Disorder
The festive season can be a challenging time for anyone, but for those with an eating disorder, it often brings unique difficulties. From gatherings centred around food to changes in routine and the pressure of New Year's resolutions, this time of year can feel overwhelming. Whether you’re navigating recovery or supporting someone who is, understanding the challenges and having strategies to cope can make a significant difference.
Here’s a guide to help you through some of the most common hurdles.
1. Navigating Food at Festive Gatherings
The abundance of food and the emphasis on communal eating during the holidays can be especially triggering.
Tips:
Plan Ahead: If you’re attending a gathering, consider discussing the menu with the host beforehand. You could also bring a dish you feel comfortable eating.
Stick to Regular Meals: Skipping meals to “save up” for a big dinner can increase feelings of deprivation, which can lead to overeating or heightened anxiety. Aim to eat regularly throughout the day.
Have a Support Buddy: If possible, bring someone who understands your needs and can offer encouragement or help redirect triggering conversations.
2. Managing Changes to Routine
The festive season often disrupts daily schedules, which can feel destabilising for someone with an eating disorder.
Tips:
Maintain Structure Where You Can: Even if your day looks different, try to stick to regular mealtimes, self-care practices, and moments for rest.
Communicate Your Needs: Let trusted family or friends know what helps you feel grounded. This might mean stepping away for some quiet time or taking a walk.
Set Realistic Expectations: Understand that perfection isn’t the goal. Prioritise small wins, like showing up for meals or stepping back from stressful activities.
3. Responding to Comments from Family
Family gatherings can sometimes bring unsolicited comments about appearance, weight, or food choices.
Tips:
Prepare Responses: Have a few go-to replies ready, such as, “I’d prefer not to talk about my body,” or, “I’m focusing on enjoying the holiday, not discussing food.”
Shift the Conversation: Redirect discussions about weight or food toward neutral topics, like holiday traditions or favourite memories.
Set Boundaries: If certain conversations feel too overwhelming, it’s okay to excuse yourself or limit time spent with triggering individuals.
4. Handling New Year’s Resolutions and Goals
The focus on dieting and “new year, new you” messaging can feel intense and triggering as the year ends.
Tips:
Reject Diet Culture: Remind yourself that your value isn’t determined by your weight or appearance. Consider setting non-diet-related goals, like learning a new skill or focusing on self-care.
Stay Off Social Media: Avoid platforms that amplify diet culture messaging and instead follow accounts that promote body acceptance and mental health.
Celebrate Progress: Reflect on the non-physical achievements you’ve made over the past year, no matter how small they may seem.
5. Coping with Loneliness
For many, the festive season highlights feelings of isolation, whether due to strained relationships, distance from loved ones, or feeling out of place in social settings.
Tips:
Seek Support: Reach out to a trusted friend, therapist, or support group. Online communities for eating disorder recovery can also provide a sense of connection.
Create Your Own Traditions: If you’re spending the holidays alone, design a day that brings you joy. This might mean watching your favorite movies, cooking comforting foods, or journalling about your hopes for the new year.
Practice Self-Compassion: Remind yourself that it’s okay to feel lonely and that you’re taking steps toward healing, even if the process feels slow.
Remember: You’re Not Alone
The festive season can be tough, but you don’t have to face it on your own. Recovery is a journey, and navigating this time of year is part of the process. Lean on your support system, be kind to yourself, and prioritise what feels right for you.
If you’re struggling, don’t hesitate to seek help from a therapist or eating disorder specialist. Your wellbeing matters - not just during the holidays, but every day.