Tips for Navigating Holiday Eating

Thanksgiving and the holiday season are fast approaching which can be a difficult time for those who are struggling with their relationship with food and/or body image. Thankfully, there are many tips and skills that can be utilized to make holidays a more joyful time! Planning ahead of time allows you to enjoy the holiday to the fullest. 

Tip One: Identify Your Supports 

Creating a support plan will help you feel more confident and in control going into the holiday season, especially for holidays with a food focus.. Identify a trusted and reliable support person who you can text or call if eating disorder thoughts become overwhelming. Be sure to choose someone who understands your eating disorder journey and is willing and available to provide support. 

Tip Two: Pack A Coping Kit

Which coping skills are you planning to use, and what physical items might help you move through difficult emotions and thoughts? Throw them in your bag or dedicate a small container to these items. For example, it might be helpful to bring a phone charger to ensure your supports are always available! Perhaps pack a strong, pleasant lotion for grounding exercises. The possibilities are endless and the physicality of an actual item can really help shift our thoughts and emotions. 

Tip Two: Talk It Out with a Professional! 

Luckily, our holiday meals often consist of the same or similar foods each year and this makes it easy to plan for. There is some sense of predictability surrounding family traditions which can be helpful. Prior to the holiday, schedule an appointment with your dietician to discuss what you might eat the day of the occasion. If your support person can be present for this appointment, consider having them be coached on how to plate your meal for you. This will help you to reduce your eating disorder thoughts in relation to portion sizes and comparisons of “healthy” and “unhealthy” foods present. Scheduling an appointment with your psychotherapist is equally as useful. During this appointment, you both can work on identifying coping skills you can utilize during the gathering and brainstorm ways to reduce overall anxiety related to eating. Prior to the holiday, it might also be helpful to continue working towards any established food goals that are part of the existing treatment plan.

Tip Three: Create Traditions Beyond the Food 

Food is usually the focus of many holidays because of the traditions it carries from year to year and for some, the symbolism of certain foods. Try to create and establish traditions that have less of an emphasis on food. For example, plan to have a game night after dinner or a walk around the neighborhood. Think of what brings you the most joy and establish a new tradition out of it! 

Tip Four: Advocating For Your Needs

Let  loved ones know ahead of time that you do not want to discuss your weight, body, or food choices at this gathering. There is nothing wrong with advocating for yourself, especially in eating disorder recovery. In fact, it is encouraged! Unfortunately, not everyone honors these boundaries, or they make a hurtful comment out of habit. Find ways to politely excuse yourself and disengage from such conversations and reach out to your support person right away. It can also be helpful to write down some thoughts and feelings you had in reaction to these comments and discuss them with your psychotherapist at your next appointment. Your psychotherapist can help brainstorm ways to navigate these difficult situations so you go into them feeling prepared.

Lastly, celebrate the small wins. Did you attend the holiday gathering despite your anxiety and fears? Way to go! Did you set boundaries with loved ones, even if they did not honor them? Amazing! Did you try a new food? Wow! The small steps are what get us to the finish line in eating disorder recovery. I hope this holiday season is filled with many small wins for you!

If you feel you or a loved one may benefit from additional support, please do not hesitate to contact us and speak with one of our expert clinicians.