How to Navigate the Holidays During Eating Disorder Treatment or Recovery

​Yes, the holiday season is a busy and exciting time, but it can also be hard. Whether you’re an individual in treatment or recovery or a support person for a loved one, you’re bound to face some roadblocks between now and the New Year. I recently spoke with my colleague Roxanne Sardone of Grounded Nutrition Therapy about this topic, and I’m thrilled to share our conversation with you. In today’s blog post (as well as the video above), we discuss why the holidays are hard as well as five tips to help you handle the most challenging moments.  

Why the Holidays Are Hard

To start, with the holidays comes a disruption to your regular routine. It’s difficult to know what to expect, how to eat, and what to do in the days following. “It’s a total change in your daily schedule,” Roxanne explains. “Life can be hard enough to navigate even with the predictability of breakfast, lunch, and dinner.”

On top of the uncertainty, there are a lot of emotions associated with the holiday season. The pressure to make the holiday just right raises everyone’s anxiety. There’s also an increased need to show up and navigate social situations, which can make you feel both uncomfortable and exhausted. As you begin making plans, it’s important to set boundaries about what you can and can’t do. 

And, of course, there are family dynamics at play. Given the increased stress, conflicts during the holidays are normal. It’s not unusual for you to feel tension among your family members. If you have a large family, I recommend splitting your time among a few smaller groups to help you all stay calm. When needed, practice your breathing techniques to ground yourself. 

I also want to add that the holidays can be a time filled with loneliness. You may be reminded of a loved one that you’ve lost or relationships that have changed in recent years. Give yourself space for these emotions. It’s okay to have a cry about your loss or to take some down time and just be alone with your grief.  

Five Reflections to Help You Navigate the Holidays

Here are five tips to help you navigate the challenges of the holiday season:
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1. Use the buddy system: “If you have a member of your close circle who knows how to support you and has been walking this journey with you, let them know that you may need a little extra help today,” Roxeanne encourages. “Make sure you have a united front about how you want to communicate your progress and how you want to show up for your family and friends.” ​ 
2. It’s not all about the food: So much of our celebrations revolve around food — but that doesn’t have to be the case. Plan a holiday craft. Drive around your neighborhood to look at the beautiful lights. If you live somewhere like Colorado, get out and build a snowperson! Wrap gifts while your favorite holiday movies play in the background. Know that time spent together doesn’t have to center around a meal. 
3. Try to stay on a schedule: From the Thanksgiving meal and Christmas dinner to an unexpected tin of Christmas cookies, holiday food can be very overwhelming. Stick to your normal eating routine as much as you can. Eat breakfast (no matter what the rest of the day holds) and build in time for snacks. “This approach will help normalize your blood sugar levels, keep your brain focused, and manage your emotions,” Roxanne says. “Plus, when it comes time for that big meal, you’ll be in tune with your hunger and fullness signals and be better able to make decisions for yourself.”
4. Practice Acceptance: It’s easy to find yourself catastrophizing if something goes wrong. Remember that it’s not the end of the world if the holiday isn’t perfect or if you need to skip a celebration or two this year. If you’re in the midst of treatment, I can personally attest that a treatment center is a lovely place to be during this season. Plus, getting the care you need is the best gift you can give yourself!
5. Prepare yourself for messaging and conversations about diet and exercise: It’s that time of year again! It may feel like everyone is talking about their New Year’s resolutions, which often include losing weight or starting a new diet or exercise regimen. From magazine and television advertisements to your own friends and family, it’s impossible to avoid these discussions. However, you are in control of your response to them. Remember that you’re already doing so much work on yourself. “There’s nothing you need to do to ramp that up in the new year,” Roxanne adds.  

​Watch the video above for more tips to help you navigate the holidays during treatment or recovery. It is my hope that these ideas allow you to handle this season with optimism and give yourself some much-needed grace!

For more information, check out my website or reach out to me via my contact page. I offer free, 30-minute consultations to new clients.