Eating Disorders & Holidays: Thanksgiving

The holidays can be a time for excitement, joy, and memory making. However, if you are struggling with an eating disorder, or are in eating disorder recovery, holidays can also bring potential challenges. It can feel daunting and can be anxiety provoking to think about the holiday, especially Thanksgiving, and the emphasis on food. But there are a few things that may help you have a better experience.

Plan Ahead

If you are working with an outpatient team (like a therapist and/or dietitian), the holidays are an even more important time to maintain your appointments and discuss how you can best navigate the stressors that may arise. If you are anxious about encountering any "fear foods" at the holiday meal, create a plan with your providers to manage your anxiety without avoiding the meal. Talk openly about your worries with whomever are your supports and build a "toolbox" of ways to cope in the moment.

Set & Hold Boundaries

Setting and holding healthy boundaries is an important step to minimize distressing conversations at mealtime or holiday gatherings that might interfere with your progress. Often times, our loved ones are not purposefully making comments to make the meal more difficult, they just lack awareness. Help educate them while setting a boundary by asking your friends or family to be mindful not to make diet-related or body-related comments with you or around you. This may also include not labeling food as "good or bad."

Focus on the Meaning

Remember that the holiday isn't just about the food. Try to bring your focus and attention on what makes the holiday meaningful to you- is it spending time with your loved ones? Are there certain traditions you participate in and remember fondly? What are you grateful for this season? Do your best to be present in the moment!

Be Gentle with Yourself

Negative thoughts about food, your body, or yourself will make the holiday even more difficult. Set realistic goals and remember a setback is not a failure. Practice compassion with yourself by reframing your negative thoughts. Remind yourself that you are doing your best in a challenging situation.

Identify a Support System

Identify who is a part of your support system. Having at least one person at the gathering as a support to turn to can help to keep you on track and reduce anxiety. If you don't have anyone physically present for support, think of any friends, family, or professionals you can reach out to if you are struggling. There are also live chat supports, helplines to call, and websites to visit if needed. NEDA is a great resource offering an online chat, a helpline, and texting:

https://www.nationaleatingdisorders.org/help-support/contact-helpline

You are not alone!

-Tiffany Smith, LMHC