7 Ways to Survive the Holidays With an Eating Disorder
Are you struggling to manage the eating disorder thoughts and behaviors? Are the holiday’s adding on more challenges and worries? Maybe you’re dreading all of the socializing. Maybe you’re worried about having to eat around others and the unhelpful comments they might make. Whatever the concern, I have put together 7 techniques that can help you manage what can be a very overwhelming time of the year.
Recovery Through the Holidays
The holiday season isn’t always bright and cheery. The holidays can bring many challenges and difficult emotions for multiple reasons. From the societal emphasis on food during these celebrations to what can feel like a daunting pressure to socialize, each experience can be a potential challenge. The holiday season is emotionally complex for most and can be a time where we need a little extra support. As you continue to read, we will unravel the complexities of the holiday season while offering insight into how to navigate it with compassion.
Acknowledge the Struggle
There are so many different layers to the holidays, making the experience unique for each person. It’s crucial to understand why the holidays present a challenge so you can better prepare yourself for the potential difficulties ahead. When we have a clear understanding of what our triggers are, we can anticipate them and plan for them. For instance, you can ready yourself for a family member inevitably making unhelpful comments, often surrounding portion sizes or related to body image, by having quick quips in mind to respond with or having a safe person to talk to about the experience.
Eating disorder recovery is undeniably challenging. When we accept this reality, it can empower us to be proactive in offering ourselves compassionate self-care amidst the storm. By acknowledging the difficulties and having a plan in place, we create space for resilience and well-being.
Why Self Care Matters
Self care resembles resilience and allows us to move through difficult emotions, experiences, and maintain the Self. In order to continue showing up with integrity, it’s important to take time to show up for yourself first. This can come in the form of communicating boundaries; saying no to activities and people that don’t fill you up, to cultivating mindfulness practices and being intentional about being present in the moment. Self care can look and feel different for each of us.
7 Ways You Can Support Yourself Through the Holidays
Build a Support System
Having a support system can make all the difference during a holiday gathering. A support system can be anyone that you trust to hold a safe space to vent to, lean in to (physically or emotionally), or that you know can relate to how you are feeling. If they aren’t with you at the event, have them ready to go on speed dial.
When anticipating the celebration, think of techniques before hand so the person will know exactly how to be there for you. A few possibilities might be letting them know how to offer you validation or reminders, letting them know if you prefer hugs, or when an eye roll at your aunts unnecessary comment would be appreciated. Let them know what your triggers are so they know what to look out for. You can even let them know how to tell if you’re feeling overwhelmed so they can notice when to jump in or help you step away for a breather.
Set Realistic Expectations
Setting realistic expectations can have a big impact in maintaining your mental health during the holiday season. Go into the holiday events knowing that there will be a variety of foods and that the events are normally centered around food. Know that there will be a lot of social interactions and stimulation. Accepting this allows you to plan accordingly.
Have a place in mind where you can step away and take a break, talk to the host about what foods will be there and make them work with your meal plan for the day, plan a schedule and arrive before or after the meal, and have someone there or that you can reach by phone ready to offer support when needed. Create a plan that works best for you and your recovery.
Focus on Your Values
Knowing what your triggers are and what will possibly cause you anxiety is helpful. However, it’s important to remember to also be aware of the value during the holidays and while at seasonal events. Values can look like connecting with loved ones, having fun playing games, gratitude and giving when opening gifts and decorating, When we remind ourselves of our values, it reminds of the actual purpose of the holidays. Your values are what make it worth it.
Use Your Self-Care Skills
If you already have a set of self care skills that you know work for you. Implement them as often as you need during the event. It’s especially helpful to begin self care routines before the event in order to set the tone and get you ready to embrace the festivities.
Self care can be practicing mindfulness in the moment and staying grounded. This means staying present with your surroundings and being aware of your 5 senses. This gets you unhooked from the spiral of worry thoughts.
Deep breathing is always a classic go to. When we take deep breaths and slowly exhale, we activate the parasympathetic nervous system. This is the part of the nervous system that tells our body to relax and com back down to a neutral state.
Belly Breathing: Take in a full breath allowing it to filll up your abdomen and only allowing your stomach to move out with your lungs. You can put your hand on your stomach and feel as your abdomen expands with the breathe.
Square Breathing: inhale to the count of 4, pause for 2, exhale to the count of 4 or 6, pause for 2. Repeat, Focus on the counting and the slow breaths.
Hold Compassion for Setbacks
Don’t forget that you’re human and the holidays can be complex and overwhelming. Setbacks happen. It doesn’t mean you’re failing at recovery, it means things are hard and life has presented you with a learning opportunity. What’s important is that you remind yourself of your values and motivators and pick yourself back up.
Celebrate Non-Food Achievements
When you’re feeling overwhelmed, remind yourself of other wins. NO MATTER HOW SMALL. Even getting ready and going to the event is a win. Especially when clothes can be difficult for those struggling with an eating disorder. Sitting through a conversation with that relative you haunt seen in a while might be a win. Whatever it is, allow yourself to acknowledge it and embrace it. Recovery has its ups and downs and it’s important to embrace all of the wins along the way. It can be easy to get caught up in the struggles.
Lean Into Your Treatment Team
Your team is there for you. Make sure you schedule a session with them before each event to plan accordingly. They can help to ensure that you are prepared for any challenges that may come up. If the holiday season is notoriously challenging, then lean into your meal plan again. Schedule more frequent sessions. It doesn’t have to be long term but it is important to meet yourself where you are at in each season of life.
Triumphing Through the Holidays
As you navigate the holidays with an eating disorder, take a moment to slow down and acknowledge the progress you have already made, extend compassion to yourself, and know that setbacks do not define your journey. Go into the holidays with a plan and with the support of your loved ones and treatment team. Know that everyones journey to recovery is a unique and continuous process.
Eating Disorder Therapy in Orlando
If you find yourself in need of additional support on your journey to recovery from an eating disorder, consider reaching out to a qualified therapist in Orlando. Seeking professional help is a courageous step, and therapists specializing in anorexia, binge eating, body image issues, and disordered eating can provide tailored guidance. Explore therapeutic approaches such as Eye Movement Desensitization and Reprocessing (EMDR) and trauma therapy to address underlying factors that may contribute to your challenges. A skilled therapist can offer a safe space for you to explore, understand, and navigate the complexities of your journey. Remember, you don't have to face this alone—therapeutic services can be a valuable resource in fostering healing and resilience. If you're ready to take the next step, reach out to a therapist in Orlando who specializes in the areas that resonate with your needs, helping you move towards a brighter and healthier future.
