With the holiday season upon us, anxiety levels may rise in anticipation. Resisting the urge to go into isolation instead of reaching out for support is especially important in these trying times. Although food is complicated for many individuals who struggle with eating disorders, and many holidays seem to revolve around food, re-evaluating what these things mean to you can help give way to a fulfilling holiday season.
By: Samreen Khan
You Are Not Alone
First and foremost, reach out to your support group. Whether it’s a team of professionals or loved ones ready to help, you don’t have to go through this time alone. Eating disorders thrive in secrecy, and subjecting yourself to being alone when you’re struggling can make the situation worse. If you have loved ones with whom you feel comfortable sharing your struggles, discuss your concerns with them.
Helping them understand your situation better can allow them to adjust their holiday plans to create a more comfortable setting for you. While attending events revolving around food may be inevitable during the holidays, it helps to have one or two loved ones you can rely on when situations become overwhelming.
Plan Ahead
Talk to your dietitian and therapist about how you’re feeling, and devise a plan for the holiday season. It can be tempting to avoid the holidays altogether, but planning can help alleviate anxiety and even allow you to enjoy the holidays. Maintaining a regular eating pattern is also essential during this time. Although it can be difficult, remind yourself that you deserve and need to eat, regardless of any guilt that may arise.
Set Boundaries
Remember to set boundaries for yourself during these events. Unfortunately, diet talk is all too common around the holiday dinner table. Many people in eating disorder recovery may struggle to engage with family members who constantly provide unsolicited commentary regarding their weight or diet. Don’t be afraid to shut down or divert the conversation if you feel it is crossing the line.
Cultivate Understanding and Meaning
The holiday season is also an excellent time to consider what food means to you. So many foods can have such negative connotations for individuals struggling with food and body distress. Still, holiday events often revolve around food because it is a universal way to connect and show care. Although food can be complicated for people with eating disorders, this could be a time to reflect on what food values are to you – beyond just its nutritional values. How did you perceive holiday foods when you were younger? What kinds of food-related traditions did you have with your family? What types of positive memories do you have associated with certain foods?
Creating new positive associations with certain foods can help lessen stress surrounding family meals but can also help foster a deeper appreciation for the food you’re eating as you bond with your loved ones over it. This process is complicated and may not happen overnight, but understanding and cultivating more positivity around food and food experiences is powerful.
And, of course, remind yourself what the holidays mean to you. Even though food is a significant part of the holiday season, the holidays are about so much more than food. Write out a list of things you’re looking forward to – buying presents, decorating your house, or maybe just seeing your loved ones. Whatever you love most about the holidays, try to find meaning in them beyond food.
You Deserve Support
And, of course, remind yourself what the holidays mean to you. Even though food is a significant part of the holiday season, the holidays are about so much more than food. Write out a list of things you’re looking forward to – buying presents, decorating your house, or maybe just seeing your loved ones. Whatever you love most about the holidays, try to find meaning in them beyond food.
You may notice that eating disorder triggers and urges seem to come up more frequently, especially during the holidays. BALANCE’s new 12-Day Winter Break Eating Disorder Treatment Program can guide you toward lasting recovery. Reimagine the joy of the holidays with expert guidance, eliminate being overwhelmed with food and body distress, and reconnect with yourself before the new year. Learn more about our limited-time Winter Break 12-Day Intensive here.
Our admissions team would be happy to answer any questions you may have about our programs and services. Book a free discovery call with our admissions team below, or read more about our philosophy here.
This post was written by BALANCE Blog Contributor, Samreen Khan (she/her/he/him).
Samreen is a high school graduate with an ardent drive to de-stigmatize mental illness and eating disorders. Born and raised in the Bay Area, she experienced the harmful effects of “fitspo” culture firsthand for most of her childhood. Throughout her own recovery journey, she became passionate about deconstructing diet culture and raising awareness about eating disorders in her everyday life. Samreen began extending her own ideology of intuitive eating and body neutrality to others by publishing her own writing online when she was fourteen, and has since received several awards for her prose and poetry.
She has conducted research on the biological and evolutionary implications of familial mental illness, and is currently taking college-level Sociology and Psychology courses with hopes to delve further into the social and cultural constructs that bolster disordered eating, especially within marginalized communities. She’s grateful for the opportunity to combine two of her strongest passions — writing and mental health — by working with BALANCE!
