Thriving During Holiday Season With an Eating Disorder

The holidays are upon us. People are shopping, cooking, decorating and planning. You make time to bake the cookies, get a mug for your favorite uncle and buy the stocking stuffers. And it is a wonderful time of the year, but for some who are in recovery from an eating disorder it can be overwhelming and stressful. For some struggling with anorexia, bulimia, binge-eating or compulsive exercise, they may feel like they want to avoid the holidays or pray that that they end quickly.

Here are ways you can thrive during the holiday season:

• Meet with your nutritionist or therapist to create a cope ahead plan for holiday meals and parties. Keep food challenges small since you may be more overwhelmed during this time of year.
• Simplify! Simplify! Simplify! Sit down and mindfully identify areas that you can simplify this holiday season. Perhaps get your family members all the same gift this year to cut down on time shopping in crowded malls or cater the family meal.
• Spend time with children. Children bring out the innocence in us. Take a niece or nephew ice skating or watch a holiday movie with your friend’s kids. When children smile they light up the room and their energy will wipe off on you! Also when you are self-critical, identify what you would say to a small child in the same position.
• Make a plan to focus on one thing at a time this holiday season. Use your five senses to help root you to the present moment when you feel yourself getting swooped up energetically or emotionally. Take breaks to rest and re-set. Smell the pine on the Christmas tree and hear the holiday music.
• Make a “to-do” list to stay organized and on task. Break tasks into small manageable goals and praise yourself for each goal successfully completed. Crossing something off your list can feel like a huge accomplishment, however manage that with balanced expectations.
• Prioritize treatment. Go to all of your sessions and work with your treatment team to identify ways that you can make the holidays more enjoyable. Instead of focusing on body, weight or shape focus on the meaning of the holidays.
• Avoid toxic people. It is acceptable to avoid people and situations that cause you stress. You make the decisions of who you spend your time with. If it not going to add to your peace, then don’t engage. Surround yourself with people who are supportive of your treatment.
• Be realistic during the holidays. Perfection does not exist. It’s also ok for things to change over time and if an old tradition is not working change it up. Be realistic on what fits into your schedule and what needs to be saved for another year.
• Say “no.” It is almost the smallest word in the dictionary, however for most it is hard to say. We get stuck people pleasing and forget that setting boundaries is a form of self-care. Setting time aside for ourselves is critical for our mind and body.

Happy holidays!

Meredith