Understanding Eating Disorders During the Holidays
For most people, Thanksgiving is a beloved time to gather with loved ones, feast on delicious foods, and reflect on blessings from the past year. However, for those struggling with eating disorders, the holiday centered around food can induce anxiety, disordered thoughts and challenging behaviors.
Why Holidays Can Trigger Eating Disorder Symptoms
Several factors contribute to the difficulties those with eating disorders face during the holidays:
- Focus on food and eating
- Disruption of routines
- Stress and family dynamics
- Societal pressure and unrealistic expectations
These issues paired with the biological components and deeply ingrained thought patterns of eating disorder mentalities can perfect a storm for symptoms to surge.
Common Eating Disorder Symptoms During the Holidays
Individual experiences vary, but some patterns do tend to emerge. Many people with eating disorders report increased:
- Body image distortion and dissatisfaction
- Preoccupation with food, calories and weight gain
- Strict dieting, restriction and fasting
- Binge eating urges or episodes
- Purging through self-induced vomiting, laxatives or compulsive exercise
- Withdrawing from social gatherings involving food
Coping Strategies and Support Systems
Implementing helpful strategies and drawing on support systems can help those struggling manage symptoms during the holidays. Some ideas include:
- Working with a therapist to develop a coping plan
- Joining an eating disorder support group
- Identifying helpful friends and family members
- Practicing self-care daily through journaling, yoga, etc
Navigating Thanksgiving Day Triggers
Thanksgiving day itself brings specific challenges for those experiencing eating disorder thoughts and urges. Useful tips can help get you through.
Get Back to Basics
Amid the focus on food, remember the essence of Thanksgiving by:
- Making a gratitude list each morning
- Writing down positive memories from past holidays
- Engaging in acts of service like volunteering
Establish a Routine
Structure your schedule to include:
- Sleep: Get 7-9 hours nightly
- Movement: Take regular walk breaks
- Reflection: Journal, meditate or pray
- Hydration: Sip water throughout the day
Set Healthy Boundaries Around Food
Decide your limits in advance to manage unwelcome pressures:
- The dishes you feel safest eating
- Portion sizes that work for your body
- Ways of politely declining more food
Coping with Common Thanksgiving Gatherings
Different gatherings present unique hurdles and helpful solutions exist for each.
The Thanksgiving Meal Itself
- Fill your plate with protein and veggie sides first
- Sit near supportive people who won't overly focus on your eating
- Offer to help clean up to occupy yourself after you've finished eating
Friendsgiving Parties
- Eat beforehand so you don't arrive hungry
- Contribute a safe food dish you feel comfortable eating
- Plan an exit strategy if you feel you've hit your limit
Black Friday Shopping Excursions
- Pack safe snacks like nuts, jerky or protein bars
- Stay adequately fueled and hydrated between stores
- Build in sit-down breaks to eat properly amidst the rushed chaos
Establishing Healthy Relationships with Food
Healing your relationship with food is an ongoing process, but the holidays provide an opportunity to challenge yourself and build confidence through exposure. Consider these final tips:
Practice Mindful Eating
Tune into physical hunger cues and carefully taste each bite, checking in with how your body feels and when satisfied signals start arising.
Cultivate Self-Compassion
Suspend self-criticism and judgement, instead speaking to yourself with the gentle encouragement you would offer a close friend.
Reframe Progress as Healing
Let go of rigid expectations for the holiday. View every act of self-care and small victory in managing symptoms as steps towards lifelong recovery.
The Takeaway
Eating disorders amplify an already challenging time of year for many. Have compassion for yourself and utilize support systems. The more you practice effective coping strategies, the less power food and disordered behaviors will wield over your life moving forward.
FAQs
Why can the holidays trigger eating disorder symptoms?
Factors like an intense focus on food, disrupted routines, family stress, pressure and unrealistic expectations tend to amplify disordered behaviors during the holidays.
What are some healthy ways to cope with eating issues on Thanksgiving?
Useful coping strategies include practicing mindful gratitude, establishing a self-care routine, setting boundaries around food, contributing a safe dish, and building in breaks if overwhelmed.
How can you manage eating disorder triggers on Black Friday?
Pack safe snacks to stay nourished, fuel up between stores, build in sit-down breaks to eat properly, and have an exit strategy ready if you reach your limit.
What are some mindset shifts that can help on Thanksgiving?
Reframing the holiday as an opportunity to practice exposure and heal your relationship with food can set a more constructive tone. Cultivate self-compassion over self-criticism as well.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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