Navigating Eating Disorders During the Holidays

The holiday season is often described as a time of joy, connection, and celebration. But for individuals with eating disorders - or even those in recovery - it can also bring stress, anxiety, and feelings of isolation. From family gatherings centered around food to disrupted routines and comments about eating or body image, the holidays can be a challenging time to maintain balance and self-compassion.

Why the Holidays Can Feel Hard

Food plays a major role in holiday traditions. Meals become social events, and conversations can sometimes focus on food, weight, or "holiday indulgence."For someone managing an eating disorder, this can trigger intense emotions or old patterns. Other factors - such as traveling, being away from support systems, or feeling pressure to "be happy" - can add to the difficulty.

Common challenges include:

• Food centered gatherings that heighten anxiety about eating or portion sizes

• Changes in routine that make it harder to maintain meal plans or coping strategies

• Comments about weight, food, or appearance from well-meaning relatives

• Feeling out of control in unfamiliar environments or around buffet-style meals

• Social comparison amplified by social media or family dynamics

Strategies for Support and Self-Care

It's important to remember that recovery doesn't take a holiday. Whether you're in early recovery or years into healing, preparing ahead can make a big difference.

1. Plan Ahead

   Talk with your therapist and/or dietitian about upcoming events. Having a plan for meals, boundaries, and support can reduce uncertainty.

2. Set Boundaries

   It's okay to excuse yourself from conversations or activities that feel triggering. A simple "I'd rather not talk about food or dietiting" can go a long way.

3. Bring a Support Person

   If possible, attend gatherings with someone who understands your recovery journey and can offer quiet support when needed.

4. Create New Traditions

   Shift the focus away from food-centered activites. Try decorating, volunteering, crafting, or taking a walk with loved ones.

5. Practice Self-Compassion

   Remind yourself that it's okay to have mixed emotions. Recovery is not about perfection - it's about progress.

Supporting Loved Ones with Eating Disorders

If someone you care about is navigating an eating disorder, your understanding can make a meaningful difference. Avoid commenting on appearance or food choices, and instead focus on connection: ask about how they're feeling, what support they need, and how you can make gatherings more comfortable for them.

Remember: You are Not Alone

The holidays can be hard - but they don't have to undo your progress. Reach out for help if you're struggling. Working with a therapist who specializes in eating disorders can help you develop strategies to manage triggers and stay grounded throughout the season.

If you or someone you love is struggling with an eating disorder this holiday season, Restoring Waves is here to help.

We offer compassionate, evidence-based therapy to support you in finding peace with food, your body, and yourself - during the holidays and beyond.

Contact us today to learn more about our eating disorder therapy services