The holidays can be an anxiety provoking or overwhelming time for many - especially those struggling with an eating disorder, who are in in recovery, or who generally struggling with their relationship with food or body image. Many of the conversations and traditions over the winter months are centered around food, and individuals may find themselves obsessing over what they're going to eat at holiday parties or and anticipate experiencing overwhelming feelings of guilt and shame. These strong negative emotions not only take away from the joy of the holidays, but taint the experience of the holiday altogether.
If you're concerned with how to navigate the holidays this year, you're not alone. Here are some tips that I've found helpful over the years.
1. Check in with yourself throughout the day.
Ask yourself "what do I need in this moment?" and "what am I feeling?"
What do you need? Maybe that's checking in with your mom, reading positive affirmations, or positively distracting yourself (ie. walk, fresh air)
What are you feeling? What negative emotions are you struggling with, and what are some small steps you can take to help cope with them in that moment?
By being aware of what negative emotions you're feeling, and how strong they are at different times, you can take small steps to take care of yourself before the negative emotions become overwhelming/consuming.
2. Focus on the bigger picture
Focusing on the bigger picture might look like reminding yourself "this is just one meal" or "holidays are about connection, not the food" - whatever that might mean to you! Sometimes reminding that helps me put everything into perspective!
3. Practice gratitude.
Practicing gratitude is a helpful tool to remind yourself of the bigger picture.
4. Get support
Whether that's checking in with your parents, friends, or family members - sharing your struggles with those around you can help you feel supported and less alone. A Finnish internet-based study on the process of recovery in eating disorder sufferers' found that "supportive relationships with partners, family members, or friends were perceived as the driving force in the recovery process," suggesting that opening up can keep you accountable in your recovery while providing emotional support (Keski-Rahkonen, 2004).
You might also choose to receive support from an internet-based support group.
Resources through the National Eating Disorders Association (NEDA) - USA https://www.nationaleatingdisorders.org/neda-network-virtual-support-group
Search for a support group near you here: https://www.nationaleatingdisorders.org/help-support/support-groups-research-studies
Other free & low cost support available through NEDA: https://www.nationaleatingdisorders.org/free-low-cost-support
Resources through the BEAT Eating Disorders - UK
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