The holiday season brings twinkling lights, joyful gatherings, and festive meals around every corner. It’s a time to celebrate, but for those in eating disorder recovery, it can also be a season of anxiety and overwhelm. With all the focus on food and social gatherings, staying on track with your recovery might feel challenging. But here’s the good news: it’s completely possible to enjoy the holiday season while prioritizing your mental health and recovery.
With a little preparation and a lot of self-compassion, the holidays can be a time of joy, connection, and self-care. Let’s dive into some practical, uplifting tips to help you navigate this season with confidence!
Plan Ahead—Set Yourself Up for Success
Holiday events are often centered around food, and that’s okay. But if you know certain situations might feel overwhelming, planning ahead can make a world of difference.
Know your triggers: Identify which situations might feel challenging—whether it’s a big family meal, a buffet-style dinner, or unsolicited comments about food or body image.
Make a plan: Having a go-to strategy for managing stressful moments can be empowering. This could involve setting boundaries, having a trusted friend to talk to, or practicing deep breathing techniques if you start to feel anxious.
Focus on non-food activities: If large meals feel daunting, shift your focus to the other joys of the season: playing games, sharing stories, decorating, or simply spending quality time with loved ones. Holidays are about connection, not just food.
Stick to Your Recovery Routine (with Flexibility!)
While the holiday season brings changes in schedules and routines, try to stick to the healthy habits you've been building in your recovery.
Prioritize regular meals and snacks: It's tempting to skip meals in anticipation of a big holiday dinner, but this can throw your body off balance. Try to maintain your usual eating schedule to keep your energy steady and avoid feeling overly hungry later.
Incorporate self-care: Whether it’s journaling, practicing mindfulness, or taking quiet moments for yourself, keep your self-care rituals going strong. These habits will help you stay grounded amidst the holiday bustle.
Be flexible: While structure is important, be gentle with yourself if things don’t go perfectly. The holidays are unpredictable, and that’s okay! Embrace flexibility and focus on progress, not perfection.
Communicate Your Needs—You Deserve Support
Your recovery is a priority, and you have every right to express your needs. Whether that means setting boundaries with loved ones or simply asking for a little extra support, communication is key.
Have open conversations: If you’re comfortable, let family and friends know what you need to feel safe and supported during holiday meals. This might mean asking them to avoid certain topics (like diet talk or comments about weight) or explaining that you’re focused on your recovery.
Bring a trusted ally: If you’re attending an event where you feel uneasy, bring a friend or family member who understands your journey. Having someone in your corner can help ease anxiety and provide extra support when needed.
Practice saying no: It’s okay to decline certain gatherings or conversations if they feel triggering or overwhelming. Your well-being comes first, and it’s completely fine to prioritize your mental health.
Challenge the “Holiday Pressure” Mentality
The holidays often come with societal pressure to indulge, overeat, or "make up for it" later. This can create unnecessary stress and may even trigger old patterns of disordered thinking. But here’s a refreshing perspective: you don’t have to subscribe to that mindset!
Reject food guilt: You have the right to enjoy holiday foods without guilt or shame. All foods fit in your recovery journey, and the occasional treat or festive meal is part of a balanced life.
Focus on intuitive eating: Tune in to your body’s hunger and fullness cues. Instead of feeling pressured to overeat or restrict, focus on what makes your body feel good. Eat mindfully, savor the flavors, and give yourself permission to enjoy your meal.
Celebrate the experience, not just the food: The holidays are about connection, laughter, and making memories. Shift the focus away from food and toward the joy of spending time with the people you care about.
Celebrate Your Wins—Big and Small
Holiday recovery success isn’t measured by whether you avoided a certain food or navigated every event perfectly. Success looks different for everyone, and it’s important to celebrate all the wins—big and small.
Recognize your progress: Maybe you attended a holiday dinner without letting anxiety take over, or perhaps you enjoyed a festive treat without guilt. These are huge wins! Take a moment to celebrate how far you’ve come.
Practice gratitude: Focus on the positives—whether it’s the support of your loved ones, the joy of the season, or the progress you’ve made in your recovery journey. Gratitude can shift your perspective and help you embrace the beauty of the holidays.
Be kind to yourself: Recovery isn’t linear, and some days will be harder than others. If you have a difficult moment, practice self-compassion. Give yourself credit for the effort you’re putting in and know that tomorrow is a new day.
Lean Into Joy and Connection
The holiday season offers so many opportunities to connect with others and engage in activities that lift your spirits. While food is part of the celebration, it doesn’t have to be the main event.
Create new traditions: Start your own holiday traditions that focus on connection and fun rather than food. Maybe it’s a movie marathon, a nature walk, or a festive craft night with friends.
Give back: Sometimes focusing on helping others can shift our perspective and lift our mood. Volunteer at a local charity, participate in a toy drive, or simply reach out to someone who might be feeling lonely during the season.
Focus on what really matters: The holidays are about love, joy, and gratitude. Embrace the opportunity to celebrate those things in your life, whether it’s through quality time with family, personal reflection, or simply enjoying the peaceful moments of the season.
Wrapping It Up: Embrace the Season With Confidence
The holiday season can be a challenge for those in eating disorder recovery, but it can also be a time of growth, joy, and connection. By planning ahead, prioritizing self-care, and leaning on your support system, you can navigate the holidays with confidence and grace.
Remember, you are deserving of a joyful, peaceful holiday season—one that prioritizes your recovery, your well-being, and the things that truly matter. This year, let’s focus on celebrating not just the season, but you and all the progress you’ve made.
Here’s to a holiday season full of love, laughter, and light. ✨
If you or someone you know is struggling with an eating disorder, it's important to reach out for support. Here are some helpful hotlines and resources:
National Hotlines (U.S.)
National Eating Disorders Association (NEDA) Helpline
Phone: 1-800-931-2237
Text: Text “NEDA” to 741741
Website: www.nationaleatingdisorders.org
Available for support, resources, and referrals to treatment.
The National Suicide Prevention Lifeline
Phone: 988 (for mental health crises, including those related to eating disorders)
Available 24/7 for those in immediate emotional distress.
Substance Abuse and Mental Health Services Administration (SAMHSA) Helpline
Phone: 1-800-662-HELP (4357)
Website: www.samhsa.gov
Available 24/7 for mental health and substance use support.
International Resources
UK: BEAT Eating Disorders Helpline
Phone: 0808 801 0677
Website: www.beateatingdisorders.org.uk
Canada: National Eating Disorder Information Centre (NEDIC)
Phone: 1-866-633-4220
Website: www.nedic.ca
Australia: Eating Disorders Victoria (EDV) Helpline
Phone: (03) 9416 1411
Website: www.eatingdisorders.org.au
These resources provide a range of support services including confidential counseling, treatment options, and guidance on navigating the path to recovery.
About our EMDR Eating Disorder Therapist Stephanie Polizzi
Stephanie Polizzi is a licensed psychotherapist (LMHC) and eating disorder specialist in Scarsdale, NY at Peaceful Living Mental Health Counseling, serving clients living in NY, NJ and FL.
Stephanie specializes in working with children, teens and adults struggling with anxiety, eating disorders, behavioral challenges, life transitions and trauma.
Stephanie uses a combination of Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Mindfulness, Cognitive Processing Therapy (CPT)and EMDR Therapy in her work with clients.