Article by Aoibhínn Connolly

For those on the path of recovery from an eating disorder, the holidays can pose unique challenges.

This is because we see increases in the emphasis on food, social (and social media) pressure, and diet talk.

Not to mention the societal pressure for the holiday season to be the best time of the year.

If you’re recovering from an eating disorder, It's important to be gentle with yourself. Recognise that you are dealing with a tough situation, and your well-being is a priority.

Here are some of our helpful tips on how to navigate this overwhelming time.

Plan Ahead

If you know that being around certain foods will be difficult for you or that there may be other triggering situations, work with members of your recovery support team to determine how you will address each stressor.

For example, if you know that sitting down for Christmas Day dinner will be hard for you, work with your dietitian in advance to understand how to nourish your body appropriately.

Part of recovery is knowing that no foods are inherently good or bad.

So, plan ahead with a trusted individual on how you will navigate any “fear foods” that will be encountered.

Set Healthy Boundaries

Preparing in advance for gatherings involving food and holiday parties often entails setting healthy boundaries with family and friends.

For example, if diets and weight loss goals for the New Year are popular topics of discussion at meet-ups, know how you will redirect the conversation.

Make your friends and family aware of what you’re comfortable with.

You may ask your therapist or someone in your support system to role-play this with you, so you have the confidence to advocate for yourself.

Set Realistic Expectations

Setting realistic expectations during the holiday season is a crucial aspect of self-compassion when recovering from an eating disorder.

Instead of striving for an idealised version of the festivities, set achievable goals that align with your current stage of recovery.

Ask yourself:

What if things don’t go as planned?
What if I want to cancel an event last minute?
How can I communicate my needs?
How can I incorporate flexibility?

Prepare for the unexpected by practicing acceptance and making peace with the fact that festive dining might follow a different pattern than the standard routines throughout the rest of the year.

Try to avoid perfectionism and remember that balance is key.

By setting realistic expectations, you empower yourself to enjoy the holidays in a way that supports your ongoing recovery.

Create a Self-Care Routine

During the holiday season, practising self-care can become an important step in reducing stress and anxiety.

Think….what will make you feel the most grounded and the least triggered?

Remember, self-care looks different for everyone.

Meditation, reading, filling a nice warm bath or putting together an at-home-pamper evening are all great ways of relieving some of the holiday stress.

The practice of self-care also means being compassionate and forgiving with yourself.

Try to avoid negative self-talk and shift your focus to the joy of the holidays and reconnecting with others.

Have a Support System

Having a support system is a vital step at every stage of eating disorder recovery.

This is especially important during the holidays when your regular support system, whether it be a therapist or a dietitian, may not be as readily available to you as usual.

You will need at least one (preferably more!) person available to help you throughout Christmas.

Whether it's a trusted family member or a close friend, having someone you can talk to if times get tough will give you some peace of mind and help you navigate your unique situation throughout the festive season.

This person can also help prepare you for holiday get-togethers by making phone calls, asking about the menu at gatherings and providing education to family members by explaining and sharing some do’s and don’ts for the day.

Some Do’s and Don’ts for the Holiday Season:

DO:

Identify a support person to help you
Plan ahead with a therapist or dietitian
Communicate boundaries
Avoid diet and weight loss-related talk
Set realistic goals
Pay attention to triggers and red flags
Celebrate traditions that don’t involve food

DON’T:

Be afraid to ask for help
Engage in “all or nothing” thinking
Compare yourself to others
Isolate yourself
Feel obliged to attend every event
Disregard professional guidance

Remember, if you are suffering from an eating disorder you don’t have to do it alone, there are professionals that are specially trained to support you.

At Rhitrition, we have a trained team of eating disorder specialists that can help you on your journey to recovery.

Book a 1-to-1 session with one of our clinicians today at rhitrition.com.

This blog post was written by Aoibhínn Connolly. Aoibhínn is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition and has a first class degree in Honours Nutrition.

Navigating the Holiday Season on the Path to Eating Disorder Recovery