How To Manage Holiday Stress Without Turning to Disordered Behaviors
The holiday season is known as a joyful, festive time filled with family, food, and celebration. The decorations, music, and traditions all encompass the allure and magic of this time of year, particularly in November and December with Thanksgiving, Hanukkah, Christmas, Kwanzaa, and the preparation of the new year. However, for many people, holiday stress can also increase due to social obligations and heightened focus on food and body image, which may feel especially triggering for individuals in eating disorder recovery.
Many individuals feel the impact and pressure of attending parties, being in environments surrounded by food, and dodging comments from family and friends. The most important thing to remember is that you’re not alone and that setting boundaries is okay. Not only are they okay, but they are vital, helping to ensure your recovery remains smooth as you enjoy all that the holiday season has to offer.
Here are four ways to help manage holiday stress while prioritizing your recovery and not reverting to eating disorder behaviors:
1. Identify Your Holiday Stress Triggers
Take a moment to reflect on what typically causes you stress during the holiday season. Whether it’s unwanted comments from people, triggering social media posts, or the anticipation of upcoming events, finding names for what bothers you can help with managing recovery during the holiday season. Once you’ve identified your triggers, you can plan ahead to either minimize exposure or create healthy responses. This might mean setting boundaries, having a trusted support person nearby, or preparing neutral responses.
2. Maintain Consistency And Routine
One important aspect of navigating recovery during the holiday season is to maintain consistency and routine. While you may find yourself caught up in the excitement of the holiday season or feeling overwhelmed by the amount of events happening at the same time, try to maintain similar routines each day in an effort to alleviate stress and make the holidays more enjoyable. Discuss with loved ones or your care team about how to best strategize each day.
3. Reach Out To Loved Ones and Your Treatment Team
You don’t have to go through the holidays alone. Talk to a friend, therapist, or support group about how you’re feeling. You should also discuss the holiday events on your schedule with your care team and develop helpful strategies to navigate them during recovery, such as attending holiday parties or taking a vacation with family.
Simply sharing your experience can lighten the emotional load and remind you that you’re not alone as you navigate holiday stress this year. The holidays are often called “the most wonderful time of the year,” but it may also be comforting to know it’s okay to feel overwhelmed.
4. Redefine What “Healthy” Means
Health isn’t just about food and exercise; being healthy also means allowing yourself to experience joy, connection, rest, and mental well-being, especially when navigating holiday stress. Allowing yourself to experience the holidays without rigid rules can help you navigate the complex feelings and emotions of this season. That way, there is less pressure to be involved in holiday activities and more time to enjoy yourself, while also spending quality time with loved ones and sharing joyful moments.
Get Eating Disorder Support As You Manage Holiday Stress
If holiday stress is making this season feel overwhelming and affecting your recovery, help is available. BALANCE’s 14-Day Winter Program is designed to provide support and structure during one of the busiest times of the year, helping you navigate family gatherings, busy schedules, and the unique pressures of the holidays. This short-term, evidence-based program offers the tools you need to maintain recovery.
BALANCE eating disorder treatment center™, located in New York City, offers free consultation calls to help you explore next steps. We provide in-person programming seven days a week and are in-network with UnitedHealthcare (UHC), Cigna, and Emblem, with Aetna coverage coming soon. Support is available, and recovery is possible. Schedule a free consultation call with our admissions team here and stay connected with BALANCE on Instagram here.
This post was written by BALANCE Blog Contributor, Regina Colie (she/her).
Regina Colie is a blog contributor for BALANCE, where she has written posts covering a wide range of eating disorder topics. She has received her Master’s degrees in Psychology and Healthcare Administration, and currently works at Mount Sinai Hospital. After attending Marymount Manhattan College, she had the opportunity to be published in Dr. Nava Silton’s book, The Impact of the COVID-19 Pandemic on Child, Adolescent, and Adult Development.
