The holidays can be a particularly difficult time for individuals with eating disorders. With social gatherings and tons of food and baked goods, the holidays can be overwhelming. Many family traditions spanning different cultures are immersed in food. Individuals, no matter where they are on their eating disorder recovery journey, may experience heightened emotions and face triggers that challenge their recovery. It is especially important to practice self-care, set boundaries, and have access to additional support during this time.
Self-care and self-compassion are crucial for navigating the holiday season. Having a self-care routine in place can help to build some structure in your life during a time that is often unpredictable. Whether it be journaling, reading, listening to music, or meditating, having something you can do to help relieve your stress and recharge will be essential. Practicing self-care each day during the holidays, and after them too, can help to reduce overall stress and provide a sense of stability. Self-care can also be useful when you notice yourself getting overwhelmed to take some time to yourself and engage in these activities to bring you ease.
Self-compassion is not only an essential part of eating disorder recovery but is also a vital tool to use during the holidays. Be kind to yourself and understand that this time of year can be overwhelming. Being self-compassionate means treating yourself with the same kindness that you would treat others. Self-compassion can help mitigate feelings of guilt and self-criticism that many individuals with eating disorders face in situations revolving around food. Recognize your resilience and take time to prioritize yourself when situations become difficult.
Setting boundaries may be necessary for many individuals. As many of us have faced, some family members don’t necessarily have a filter when it comes to commenting about food or weight. It is important to set boundaries during this time, redirecting the conversation to something else, making comments such as “I’m not okay talking about that”. You can let your close support system to also be aware of conversations that turn towards inappropriate topics. Having someone else to steer the conversation can be very beneficial and help to reduce the stress you may feel during this time.
This pulls me into another important factor to support yourself during the holiday season—and that is to have some type of support system in place to help you. Struggling with an eating disorder during this time of year can be difficult and having people who can help support you can make a big difference. Your support system can include friends and family who you are going to be with during the holiday season, who can offer you encouragement or an escape when you get overwhelmed. Having someone who you can go and take a walk with if you need a moment to breathe, or someone whose presence helps you to relax, can be beneficial. If you lack a support system from family and friends, looking at different support options, such as helplines or online support groups, may be valuable to ensure you are being supported.
The holidays are a complex time and bring up many challenges for those struggling with eating disorders. Take the time to better understand yourself and your triggers to come up with a plan on how to address these issues as they come up. Celebrate wins, no matter how big or small, and recognize how proud you should be for each accomplishment you make. Always remember that you are not struggling alone and to reach out for support when you need it.
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