Recovery During the Holidays?

By Laura Griffin, Registered Dietitian and Associate Director of Nutrition for The Kirsten Haglund Foundation Transitional Living Program

Navigating your eating disorder recovery during the holiday season can be incredibly challenging. While this time of year is meant to be enjoyable, it can also be stressful, overwhelming and anxiety-provoking. Consider the following strategies from Laura Griffin, one of our dietitians, to help you navigate this time of year.

1. Be Consistent

You know it is the holiday season – your body does not. To your body, it is just another day. While eating may be different during the holidays, our bodies have amazing capabilities to handle fluctuations in eating habits. Prioritize a normalized eating pattern, with consistent meals and snacks throughout the day. Instead of engaging in behaviors to compensate, try a flexible, relaxed approach knowing your body can handle it.

2. Enjoy Eating

We don’t eat just for nutrition – we eat for satisfaction too! After all, we have taste buds for a reason. Everything we eat does not need to provide a level of nutrition. We can have something JUST BECAUSE it sounds good! Eating is also about connection, culture, tradition, and more. Allow yourself to have foods you enjoy during this special time of year and partake in traditions that are important to you.

3. Be Mindful

The holiday season is a time to experience joy, connection, and fun with those we care about most. It is a time to focus on what we are grateful for and what matters to us. Before a gathering or party, take a moment to consider what you hope to get out of the experience. Maybe you hope to be relaxed at mealtime, eat something you haven’t had in a while, or complete your meal within a reasonable time frame. Whatever you choose, be intentional and set yourself up for success.

4. Set Manageable Goals

Establish realistic, manageable goals for your recovery. In short, meet yourself where you’re at. Set reasonable expectations so you don’t end up feeling discouraged if expectations aren’t met. Whatever you need to do to get through is OKAY.

5. Plan Ahead

Strategize with your supports ahead of time and prepare for possible challenges that may arise. Whether it is your therapist, dietitian, coach, family member or friend, take the time to plan your day and anticipate potential challenges to your enjoyment. Plan for what you will have to eat, leading up to an event. Discuss ways to navigate challenging conversations or situations that may leave you feeling uncomfortable and/or anxious. Planning ahead minimizes your eating disorder “running the show.”

6. Prioritize Self-care

Take care of yourself – body, mind and spirit. We do not have to try to do everything, just because we may be able to. Take time to rest and give yourself permission to skip out on things that don’t serve you in a positive way. Participate in things that fill you up with joy – not things that rob you of it. While we may have get togethers with family and friends, we can also take advantage of quiet moments by:

• watching a holiday movie
• listening to music
• decorating a Christmas tree
• doing an Advent Bible study
• reflecting on God’s word
• getting coffee with a friend
• whatever you need to get some rest!

7. Avoid conversations around food and body.

Whew! This one is tough. Because we live in a weight and food focused society, sometimes it feels that the diet talk is ENDLESS. Keep in mind, your relationship with food can be different from those around you. Try to remain focused on what you know is best for you, even if those around you are doing something else. Here are a few suggestions to navigate potentially triggering conversations:

• Remove yourself from the conversation altogether. Step out to get some fresh air or talk to a reliable friend or family member. 
• Change the subject or let the person know that you are uncomfortable with the conversation and shift to another topic.
• Share that you are working on establishing a positive relationship with food. So conversation around food and bodies is not helpful for you.
• If someone doesn’t respect your request to change the topic, perhaps a more direct approach may be needed. “Hey, remember when I asked that we not talk about food and bodies? I really meant that, so if this topic comes up again in the future, I’ll need to remove myself.” 

Final Thoughts

While food is often a focus this time of year, it really gets too much credit sometimes! The holiday season is about so much more than the food we eat. The key to enjoying the holiday season while keeping your recovery a priority is to give yourself permission to be flexible and relaxed with eating. Our bodies are more resilient than you may think. In fact, the stress on your body and mind when it comes to concerns around the food you are eating, is more of a health concern than anything on your plate. 

“Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas.” ~ Calvin Coolidge