Tips Sticking to Recovery During the Holidays: Part 2
Here are some tips and tricks for navigating the holidays from one of our dietitians, Isabella Largin, who is a non-diet, weight-inclusive registered dietitian currently working in private practice with a team of therapists specializing in the treatment of eating disorders.
Eat Consistently & Adequately During the Holidays
The more you can meet your needs and follow your meal plan before the holiday, the more recovery-focused, emotionally stable, and confident that you will feel heading into the main event/ meal.
Have a Holiday Nutrition Game-Plan
Work with your team and/or support people to create a game plan based around your timeline and plans for the day. This may involve writing out what you will choose on your plate ahead of time and help you feel confident about your needs.
Get a Feel for the Holiday Menu
Ask ahead of time what will be served at the meal, so you know what to expect and can make sure that options are offered that will meet your nutritional needs.
Embrace Flexibility
Use the holidays as an opportunity to practice flexibility and practice stepping out of your comfort zone. Often these days require being flexible with food preferences and timing of eating. Gotta love “dinner” at 3pm!
Set Boundaries Around Food & Body Comments
Protect your recovery and your energy by setting boundaries as needed around potentially anxiety-provoking topics.
Give Yourself Permission to Have Fun Holiday Foods
This is a time to remind yourself that all food fits into a health-promoting way of eating. Allow yourself to participate and enjoy all of the nostalgic foods, new recipes, and festive options.
Set Holiday Intentions & Expectations
Head into the holiday event with a clear understanding of your recovery-focused intentions for the day, and set expectations with your support people so everyone knows what to expect.
Protect Your Energy
As nice as it can be to be surrounded by family, it can also feel exhausting and overwhelming. Make sure to have an exit plan ready if you need to step away for a couple minutes or leave early to keep your peace.
Designate Support People
Assigning someone (or multiple people) as support people can be helpful when you need encouragement, accountability, or support with plating. This can be anyone from a family member, friend, or treatment team member.
Use Self-Compassion in This Season
Practice speaking kindly to yourself and giving yourself grace that this is a challenging season for many people in recovery. You are doing the best you can, and simply showing up is a win! Remember this is a season to enjoy friends and loved ones. Be patient and kind to yourself. You’re working hard; it does not go unnoticed and Happy Holidays!
Struggling in your eating disorder recovery? At the Kirsten Haglund Virtual Transitional Living Program, our Certified Eating Disorder Recovery Coaches can help. We provide one-on-one coaching and group workshops tailored to helping you build skills like the ones provided above. Click here for more information on our program and how to apply.
*Note: these tips should not be used as a substitute for medical or mental health advice. Always consult with your healthcare professional.