The holiday season can conjure up memories and feelings of closeness, joy and excitement.
However, for many, it is a time of stress, worry, difficult family members, and unwanted memories. But for those struggling with an eating disorder, there are additional trigger mine fields of unknown foods, diet culture talk, and shame for having these struggles. The holidays can make recovery extra difficult. While there is no fix for getting rid of this struggle, having a plan in place can help get through the holiday season.
Focus on everything but food.
This is a tough one. Many holidays, traditions, and gathering times are centered around food. While food brings people together, shift the focus to quality time, connection, and engagement with family. Perhaps this is through games, movies, or traditions. You might even start a new tradition. Distracting this way can help shift the focus to the experience.
Build Your Support System
Remember that quality is more important than quantity when it comes to support. Choose a family member, friend, or trusted colleague who you can help manage difficult interactions, attend events with you, or be there for a check in. Don’t fall into the trap of thinking you can wing it by yourself.
Practice Your Boundaries
Preparing your response for when diet culture comes up is important. What is just as important is practicing that response so you are prepared. Repeat to yourself or practice with someone in your support system so you have your go-to response for when a comment is made. Perhaps your boundary is simply removing yourself from the conversation.
Forgo the Alcohol (and drugs)
For a lot of holiday celebrations, there is alcohol in addition to food. Drinking during gatherings will make it harder to use your skills and tools, and will ultimately increase any anxiety. Opt for festive mocktails if you’d like, and give major kudos to yourself when you make it through the holidays sober. As hard as it may be, your future self and mental health will thank you.
Remind Yourself Of Your Values
Focus on what is truly valuable to you. Whether it be kindness, loyalty, community, joy (there are too many out there to list them all!) take effective action that is in line with your values. Values give us meaning and purpose, something crucial to help cope with the holidays.
Be patient with yourself. If a behavior happens, do your best to focus on coping and distracting skills to keep you from spiraling and furthering distress. Show yourself compassion and keep yourself from isolating from supports.
Don’t push yourself too hard during this time. This doesn’t mean letting your eating disorder rule your life, but set realistic goals, bump up self-care, and lastly, envision what future holidays without your eating disorder will look like. The work you are putting in now, with both its trials and tribulations, are moving you to that point. Eating disoder recovery during the holiday seasons is possible for everyone.
Comments