Coping with an Eating Disorder During the Holidays: A Practical Guide

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The holiday season can be a difficult time for people living with an eating disorder. The focus on food, large gatherings, and disrupted routines can trigger anxiety, disordered eating behaviours, and fear of relapse. With the right support system and realistic expectations, it is possible to get through the holidays while protecting your recovery.

Why the Holidays Can Trigger Eating Disorder Behaviours

The holiday season is supposed to be a time of celebration. Yet for those of us with eating disorders it can be a scary time of year. You might experience feelings of anxiousness and fear of falling back into your old habits and patterns. There can be memories of past holiday seasons and how certain things triggered your eating disorder behaviours.

However, shutting yourself away to avoid the holidays is not a healthy response. Cutting yourself off from family and friends could create feelings of guilt and result in triggering a negative response. Part of overcoming an eating disorder is having a healthy support system in place through your counsellor and close friends and family members.

Set Realistic Expectations for the Holiday Season

The most important thing you can do for yourself is to be realistic about your expectations and where you are in overcoming your eating disorder. If you just started counselling, you may find attending every holiday party simply too much this year.

It is perfectly acceptable to decline invitations to holiday social events. Rather focus on those events you know you can manage and get through with the least temptations and triggers. It is also benefit to have a support system in place.

Build a Support System Before Holiday Events

If you start to feel overwhelmed or struggling, having the support you need can be a great help. Talk to your counsellor ahead of time about different support options that are available over the holidays. You can also turn to a close friend or family member who is aware of your eating disorder and supports your recovery.

Have an Exit Strategy for Difficult Gatherings

For larger family gatherings and holiday parties, make sure to have an exit strategy in place if things simply become too much. Certain relatives, friends, and co-workers could be potential triggers. Yet avoiding them during holiday events can be challenging.

If you are worried about running into certain relatives, friends or co-workers and simply want to avoid the stresses of dealing with them, remember it is okay to not attend at all. You have every right to put your current needs ahead of holiday events to ensure your recovery is not put at risk.

Consider Alternative Holiday Traditions

You might even want to consider exploring new holiday traditions or other events where you will feel more comfortable. For instance, having a small holiday gathering with your closest friends and relatives rather than a huge event with hundreds of people can be less stressful.

Stick to Your Eating Plan

Lastly, do your very best to stick to your normal eating habits. Even though everyone else will be over indulging, following the eating plan you created with your counsellor will help you get through all those holiday parties, events, and meals.

Eating Disorder Support in Ontario

To learn more about eating disorders or for help in managing your eating disorder, please feel free to contact Bayridge Counselling Centres at 905-319-1488 today. Our team includes regulated health professionals such as Registered Psychotherapists and Registered Social Workers who provide ongoing outpatient eating disorder counselling across Ontario.

For further reading, see our post on Eating Disorders – A North American Epidemic.

Please note: Bayridge Counselling Centres are not an inpatient medical clinic for severe eating disorder cases that require 24/7 medical care. Rather, we provide ongoing outpatient treatment to help you stay focused on your recovery.