How to Survive the Holidays without Jeopardizing your Recovery from an Eating Disorder

"NO one will protect your recovery but you" - whitney harken, eating disorder specialist

The holidays can be a stressful time of year for just about anyone. It’s supposed to be a joyful time of giving gifts, spending time with loved ones, and indulging on delicious foods all while smiling and laughing constantly, right? The truth is, that’s not the case for anyone really. For someone in recovery from an eating disorder, the holidays can be especially difficult with the change in routine, comments and questions from loved ones about their recovery/weight/eating & exercise habits, and overall availability and pressure to eat certain foods.

If you or someone you love is recovering from an eating disorder of any kind, keep in mind the following tips to help you all survive this stressful time of year!

1. Stick to your schedule and routine as much as possible. Even if that means arriving late or leaving early to take care of yourself. Stick to your meal plan and/or nutrition schedule as much as possible even if others are eating one big meal per day. Let them do them and you do you! No one will protect your recovery but you and ultimately they care more about what they’re eating than what you are.
   
   
2. Keep your appointments with your treatment team to help problem solve ahead of time and/or after the holiday. These discussions with your team can help you feel much more prepared going into the holidays and therefore less anxious overall.
   
   
3. Set boundaries with your friends, families, and coworkers. If you need to attend the event for only a portion of the time, that’s completely fine. Often times someone in recovery will attend the first portion of the holiday and return home to eat their meal with their immediate family or come later during gifts, traditions, etc.
   
   
4. Be prepared that you may hear people saying things about themselves or others that are not helpful for your recovery. Their may be diet talk, discussion of body sizes, calories, etc that may be triggering. Problem solve with your therapist and/or dietitian how you can respond in these situations.
   
   
5. Have a back up plan if the event and/or situation is not going well and you need to leave. Have an exit strategy. This could include texting a friend to come and get you, telling your friends or family you’re not feeling well, something has come up, etc. ​

Whitney Harken, LSCSW, CEDS