Coping With An Eating Disorder At Christmas

The festive season is here, which can bring a whirlwind of emotions for those in recovery. If you’re navigating food and body image issues, you might be feeling worried about how you’re going to navigate the festivities. That’s why we want to share some tips to help you through this time. Remember, you are not alone. 

10 Eating Disorder Recovery Tips For Christmas

1. Plan Ahead

Eating in unfamiliar settings or with people who might not understand your journey can be daunting. Make sure there are options that feel safe and right for you by planning ahead. If you’re unsure what there will be, try not to turn up without eating anything, and bring something with you just in case it’s needed. Your recovery is the priority, and you truly matter.

2. Eat Regularly

The festive season often gets in the way of our regular eating patterns and it’s a time when you might notice others skipping meals or eating erratically. But remember, you are on your own path. Sticking to what you know is right for your recovery is important. Eating regularly supports your energy levels and mood, plus prevents you from feeling urgency with food when you next eat. You deserve to be nourished no matter what. 

3. Find a Recovery Ally

There’s comfort in having someone who ‘gets it’. If you feel overwhelmed over Christmas, an eating disorder recovery ally can be your anchor – see if you can confide in someone close to you and let them know how they can help. For example, can they help to navigate conversation away from diet talk and body comments if they come up? And remember, eating disorder support and mental health helplines are always there, even through Christmas. We encourage you to save a couple of numbers on your phone, just in case. You are not alone. 

4. Use Your Coping Tools

It’s so helpful to have a strategy ahead of challenging events, and that’s something you can do with your eating disorder recovery coach, therapist or support team. Knowing your recovery tools, and having a plan tailored to you can help make Christmas a time you enjoy. Because you deserve that. Remember, recovery is all about finding the balance between challenging yourself and keeping yourself safe. 

5. Practice Self-Compassion

Recovery isn’t a straight line, and the festive season can highlight this. It’s perfectly okay to have difficult moments. Each step, smooth or rocky, is part of your wonderful journey. Keep those positive affirmations and mantras handy through this time, to help lift you up in difficult moments.

20 Affirmations For Eating Disorder Recovery

6. Calm Your Nervous System

Feeling anxious as we approach Christmas? Deep breathing can be absolutely fantastic here. It’s powerful support for your nervous system, helping you stay grounded when things feel overwhelming. Take some time to slow down your breathing each day, perhaps guided by a mindfulness app such as Headspace, some calming music, or whilst getting some fresh air.

7. Plan Activities That Don’t Centre Around Food

Food doesn’t always have to take centre stage, especially if it’s something you currently struggle with. How about planning board games, movie nights, theatre shows or catching up with a friend over a hot drink? The festive season is about connection and laughter, and there’s so much joy to be found in those moments.

8. Handling Fear Foods

Try to shift from thinking of them as ‘fear foods’, to making them fun foods. This mindset gives you permission to enjoy food simply for its taste and the pleasure it brings!

However, we also know that sometimes, you’re just not ready to eat a particular food, and perhaps that’s what is being presented to you. It’s okay to say no if that’s where you are, and it’s certainly not a failure, just something to work on in the future.

If you’re on the fence about whether to say yes, perhaps it would be helpful to find a middle ground – pairing a little of the fear (fun) food, with something you feel is safe. This is a fantastic technique that can really help you integrate fun foods back into your world.

9. Be Mindful of Your Recovery Journey

You are on your own beautiful path, and you know your journey best. It’s important to push yourself when you can and keep yourself on the recovery path, but it’s equally okay to keep yourself safe when needed. Listen to your heart and do what feels right for you. You truly matter.

10. Set Recovery Goals For The Holidays

Take a moment to think about this – what do you want your festive days to look like?

Explore anything that might hold you back from this goal, and make sure you have considered where you are in your recovery journey. Consider the following questions:

• Is my holiday goal aligned with my recovery?
• Do I have safe foods available if I’m struggling?
• Do I need to include someone in my goal?
• What else do I need to make this a reality?

Set goals that honour your recovery journey and make you smile through this time.

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The festive season is all about joy, and that includes your journey too. Set your boundaries, keep your goals close, and shower yourself with kindness. We believe in you and your strength – you’ve totally got this!