We’re in the midst of the most wonderful time of the year! As magical as the holidays are, they can also be challenging for individuals with an eating disorder and/or body image concerns. Plus, they can be made even more difficult by tricky family dynamics, busy schedules, and the stress of doing it all. It’s easy to become overwhelmed and question your ability to handle the holiday season. But you can do it! And more importantly, you don’t have to do it alone.
In today’s blog post, I want to share five tips for facing the holidays with an eating disorder.
1. Whenever possible, make a plan.
If you’re attending an upcoming party or family gathering that includes food, figure out a plan ahead of time. If you want it to be detailed, break it out hour-by-hour: What time will you arrive? When will the meal be served? Will there be appetizers beforehand or desserts afterwards? You can also consider some questions that relatives may ask and practice your answers. If needed, seek professional help from your therapist prior to the big day.
2. Lean on your loved ones.
Identify your support system and turn to them during times of high stress or anxiety. Whether it’s a parent, sibling, partner, or friend, let them know what topics (like diet talk) or questions may be too intrusive. That way, they can act as a buffer and steer the conversation in a different direction. You may also ask them to help fill your plate or to remind you to step away from chaotic moments and reset with a few deep breaths.
3. Keep yourself grounded.
Speaking of deep breaths, it’s important to stay grounded as you face these challenges head-on. After all, you can only be your best self if you take care of yourself! Listen to your favorite holiday music. Take a walk around the neighborhood. Grab your journal as you reflect on the past 12 months and look towards the year ahead. It’s essential that you stay balanced during this hectic time of year, so quiet your mind and just be.
4. Be mindful.
Take your self-care efforts a step deeper with a simple mindfulness exercise. As you eat a holiday meal, engage your five senses. Consider how the food looks, describing the shapes and colors. Pay attention to the decorations on the table. Think about the smell of the food. What spices do you recognize? Take a bite and identify the flavors. Notice the texture of each dish as you chew and swallow. Listen carefully to the sounds around you, including music, conversation, and laughter. Once you’re finished, wait 10 minutes and then check-in with yourself and your hunger levels.
5. Focus on gratitude.
Finally, let’s remember that this time of year is one for reflection and celebration. Instead of thinking about how far you still have to go in your recovery journey, applaud how far you’ve come. Begin the day with gratitude by thinking of three things you’re grateful for before you get out of bed each morning. Carry this positive feeling with you and take in your surroundings with a renewed sense of appreciation.
Happy holidays to you and your loved ones!
Discover the possibility of living a meaningful life. Discover the possibility of recovery. Reach out to Dr. Benaaz Russell, PsyD, CEDS-S, today to schedule an appointment!