The holiday season can pose unique challenges for those of us dealing with disordered eating, body image challenges and full blown eating disorders. Navigating social gatherings filled with festive foods and traditional meals can create anxiety and stress, so much so that sometimes we don’t end up enjoying this time of year. Learning how to prioritize your wellbeing is particularly important and will help you feel more resilient and allow you to maybe even enjoy this time of year despite its heavy focus on food. Think about who is a part of your support system… Friends, family, or a therapist, or maybe even community connections through a church, yoga studio or hobby can provide a valuable safety net. Sometimes you might want to talk to these people about your struggles with food and your body, but you can also receive support from these folks without directly talking about your struggles. Filling time with people you look forward to takes some of the focus off of food and onto the meaningful connections in your life.
Setting realistic expectations for yourself is key. Understanding that the holiday season does not need to revolve around food can help alleviate pressure – you might have to do some legwork to make this happen but it will be worth it and help you create new traditions. Rather than fixating on what’s on the plate, individuals can focus on meaningful connections and shared experiences. Communicating openly with loved ones about wanting to shift the focus can really help. What about a gift wrapping party? A walk in Old Town to see the luminarias? Snow ball fights or sledding?
Creating a personal plan for holiday events can be empowering. This might involve preparing a balanced dish to bring along that you feel comfortable eating, having coping strategies in place for challenging moments, or taking breaks when needed. By taking an active role in planning, you’ll be able to reduce the discomfort you feel. Of course it’s not possible to plan for everything, but it’s still helpful to plan for what you can. It can be helpful to stop by for appetizers or dessert, but not the whole meal. Or go early to help loved ones prepare for a gathering but not stay for the actual party.
Mindful eating practices can also be supportive. It takes some time to build the skills, but they’re widely available and free online – check YouTube, meditation apps, Spotify etc. Learning to savor food, honor your hunger and fullness cues, and engage in self-compassion can help shift the focus from restriction to nourishment. Incorporating mindfulness into holiday traditions can lead to a healthier relationship with food and body image, particularly if practiced over time.
Despite the potential challenges, the holidays also offer an opportunity for growth and self-discovery. Future you will be so grateful that you started putting in effort now to shift your relationship with the holidays. Embracing change, seeking professional help when needed, and celebrating your progress, no matter how small the changes are, are incredibly important steps in navigating the holiday season with an eating disorder or poor body image. Focus on the parts of the season that bring you joy: holiday lights and decorations, enjoying the season by spending time outdoors, creating a volunteering tradition etc. You are capable of change and deserve to enjoy this time of year.
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The Evolution Group Incorporated is a private counseling firm that has built its practice around the core values of integrity, authenticity, safety and honoring individuality. We work with individuals, couples and families to empower the wholeness that already lies within them
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Albuquerque, NM 87102
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